Electrolytes are essential minerals like calcium, chloride, magnesium, and sodium that have a positive or negative charge when dissolved in water. They are found in one’s blood, sweat, urine, and other bodily fluids. These substances help regulate chemical reactions, maintain fluid balance outside and inside the cells, move nutrients into the cells, support muscle and nerve function, keep blood pressure steady, and perform several other vital roles in the body.
Foods like vegetables, leafy greens, fruits, nuts, legumes, dairy products, seafood, and lean meats are the best sources of electrolytes. But it may not always be possible to get enough of these vital minerals via food alone. That’s where electrolyte solutions and drinks can help.
1. Milk
Milk is a stellar post-workout recovery drink filled with electrolytes, carbs, and proteins. One can drink it as is or mix it with a bowl of muesli or oats to create a more filling meal. Milk can also be mixed with protein powder or used to make a nutritious smoothie.
2. Coconut water
Coconut water, the liquid inside the coconut fruit, is a great source of electrolytes like potassium, sodium, calcium, and magnesium. Unlike many other electrolyte drinks, coconut water is naturally low in sugar and can help individuals stay hydrated through rigorous workouts. While it is sold right out of the shell in tropical locations, bottled versions can be found in just about any large grocery store.
3. Fruit juice
People who prefer a sweeter beverage may enjoy fruit juices as an electrolyte booster. While the electrolyte content may vary from fruit to fruit, most of them have several types of electrolytes. Orange and tart cherry juice, for instance, contains calcium, magnesium, phosphorus, and potassium, while watermelon juice is rich in potassium and magnesium. Besides electrolytes, fruit juices are rich in antioxidants and vitamins and are free of artificial sugar.
Although fruit juice has several benefits, it is not the best post-workout electrolyte drink, as it is generally low in sodium. To fix this issue, individuals could try concocting their own sports drinks at home using fruit juice, salt, and water.
4. Smoothie
Like fruits, vegetables are loaded with electrolytes. But many people do not like their taste, so they avoid eating them. If that is the case, one can make a delicious smoothie using fruits and veggies instead of eating them directly. One can also add other electrolyte-rich beverages like milk, fruit juice, and coconut water to the smoothie to increase its electrolyte content.
Making a smoothie is easy.
- Pour a base liquid, such as milk, fruit juice, or coconut water, into a bowl.
- Drop in a banana (source of potassium, phosphorus, and magnesium) and yogurt (for calcium, phosphorus, and potassium).
- Add a pinch of sea salt and a tablespoon of nut butter for taste.
- Blend well until combined and serve cold.
Instead of bananas, one could also choose to add other ingredients, like kale, spinach, apples, or berries, to create new flavors.
While smoothies can be heavy to consume during a workout session, they make for a great post-exercise drink. They may also be suitable for individuals recovering from tummy trouble, as they are fairly easy to digest. Smoothies may be a particularly beneficial electrolyte solution for seniors who find it difficult to consume fruits and vegetables otherwise.
5. Sports drink
Many companies make sports drinks packed with electrolytes that give people a boost of energy. But these drinks are generally very high in sugar or artificial sweeteners. That’s why they must be consumed under expert guidance and limited to competitive athletes who really require a heavy hit of sugar and electrolytes.
6. Electrolyte water
One can also try electrolyte water to replenish electrolytes after a workout. Electrolyte water generally contains minerals like sodium, chloride, potassium, and magnesium and can be purchased or made at home.
Basic electrolyte drink
To make a simple electrolyte drink at home, take a few cups of water and add half a spoonful of salt (a great source of sodium). To sweeten the drink, add a couple of spoons of sweetener, such as agave, honey, or sugar. Mix this solution well and top it up with freshly squeezed lemon or orange juice to add a kick of potassium. Refrigerate and consume at regular intervals to replenish electrolytes in the body.
Lemon-pomegranate electrolyte drink
For a deliciously refreshing electrolyte drink, combine pomegranate juice, lemon juice, unsweetened coconut water, and cold water. Add a pinch of salt and, if needed, a touch of sweetener to balance the flavors. Limit the serving size to one cup at a time and serve chilled.
Oral rehydration recipe
When dehydrated, one may benefit from this ORS recipe, which comprises table sugar, sodium bicarbonate, salt, and water. All one needs to do is stir these ingredients together and slowly sip on the concoction. While it may be refrigerated or kept on the counter, one should consume it within 24 hours.
Cucumber-mint cooler
Infused water can also be a rich source of electrolytes. To make this beverage, drop sliced cucumbers and a few sprigs of mint in a bottle of water and let it sit overnight. The potassium and magnesium from the cucumbers will infuse into the water, turning it into a lightly flavored yet refreshing electrolyte-rich beverage.