Best Electrolyte Drink To Combat Fluid Loss
Electrolytes are minerals when mixed with water, conduct an electric charge. They help in regulating most of your body’s vital functions, including pH balance, nerve signaling, hydration, and muscle contraction. In this article, we have mentioned the best electrolyte drink to combat the loss of fluids.
Our bodies’ main types of electrolytes to carry vital functions are potassium, sodium, calcium, magnesium, phosphorus, bicarbonate, and chloride.
The concentration of electrolyte in blood and other body fluids are maintained in a very tight range. If you experience too low or high electrolyte levels, you may experience serious health complications.
You may experience daily fluid losses and electrolyte loss through excessive sweat and other waste products. This is why we need to include a mineral-rich diet.
Certain activities like heavy exercise, vomiting, or diarrhea can increase electrolytes’ loss and may require you to drink additional electrolyte drinks to replenish.
Below we have mentioned the best eight electrolyte drinks to try next time you feel dehydrated. This list also includes sugar-free and homemade electrolyte drink.
Best Electrolyte Drinks:
Check out some of the best drinks that are rich in electrolytes to combat fluid loss.
1. Coconut water
You must have tasted coconut water on a beachy holiday during summer. Coconut juice or coconut water is clear water found inside a coconut. It is one of the most popular and healthy drinks available on the market. Nowadays, it is also sold in packed bottles worldwide.
Coconut water is one of the best electrolyte drink that is low on sugar and contains calcium, potassium, sodium, and magnesium. (Source) one cup of coconut water contains 46 calories. This electrolyte drink is a healthy alternative to juices, sodas, and sports drinks.
Not many people are aware of this, but cow’s milk is the best sugar-free electrolyte drink. Milk can be for so many things other than coffee or breakfast cereal.
In addition to electrolytes, cow milk, also contains sodium, calcium, and potassium along with a healthy combination of protein and carbs. These macronutrients help to fuel and boost muscle tissue repair after an intense workout.
As per some researches, the properties of milk make it a better post-workout drink than other sports drinks and at a lower price.
However, cow’s milk may not suit every person, especially those who follow vegan diets or have lactose intolerance.
Read More:-How to Reduce Water Retention?
3. Watermelon water (and other fruit juices)
If you are looking for the best lactose and sugar-free electrolyte drink, then you must try watermelon juice. One cup of watermelon juice contains around 6% of the Daily Value for magnesium and potassium along with electrolytes like phosphorus and calcium. (Source)
Watermelon juice is rich in L-citrulline. When used as supplemental doses, the amino acid enhances oxygen transport and athletic performance.
As per research, L-citrulline found in regular watermelon juice is not enough to affect athletic performance. Some other drinks or juices that have electrolytes are tart cherry juice and orange juice, as they contain magnesium, phosphorus, and potassium.
100% fresh fruit juices are a great source of antioxidants and vitamins. However, the main drawback of using fruit juices for replacement of electrolyte drinks is that it’s low on sodium.
If you sweat for a long period and want to rehydrate via a low-sodium beverage, then there is a risk of developing low sodium levels in the blood. To minimize this risk, people also try homemade electrolyte drinks using salt, a combination of fruit juices, and water.
Smoothies made by using different types of electrolyte-rich foods make the best electrolyte drink. Some best sources of food to make homemade electrolyte drinks are nuts, vegetables, fruits, legumes, dairy products, and legumes. All these ingredients can be blended together to make a nutritious and delicious smoothie for breakfast.
If you have a stomach bug and are in need of electrolyte drinks to replace lost electrolytes, a smoothie is a perfect option. Fruit smoothies also make a great post-workout drink. These replace lost electrolytes and work wonders to support muscle tissue repair and growth if you add in protein-rich sources.
However, if you are looking for a mid-workout drink, then avoid smoothies, as they are heavier to digest in comparison to other sports drinks. It can make you feel too full and leave you uncomfortable mid-workout. Smoothies should be reserved for 1 hour after the exercise.
5. Electrolyte-infused waters
Electrolyte infused water is the best low-calorie drink to replenish the lost electrolytes while keeping you hydrated. However, not all electrolyte waters are the same. In the U.S, standard tap waters contain 2-3 % of your daily electrolytes like calcium, sodium, and magnesium.
Certain brands of electrolyte-infused water are costly and may not contain more amounts of electrolytes. Similarly, there are certain brands that are designed specifically to assist with mineral replacement and hydration via higher amounts of electrolytes.
Remember that these electrolyte-infused water are full of sugar and some of them also contain carbs to replenish the loss during intense workout sessions.
If you want a sugar-free electrolyte drink, then it’s better to try fruit juices or other natural drinks. You can also add in herbs or freshly cut fruits to your regular water bottle and create homemade electrolyte infused water.
6. Electrolyte tablets
Electrolyte tablets are inexpensive, convenient, and portable ways of making your own drinks that have electrolyte. All you need to do is drop a tablet in water and stir it to mix well.
Usually, these electrolyte tablets contain potassium, sodium, calcium, and magnesium; however, the quantities may vary in different brands. These are low on calories, have zero sugar, and come in a variety of flavors.
There are certain brands that also add caffeine or vitamin supplements to electrolyte tablets. Check the label carefully before buying the tablets. If you cannot find these tablets locally or are looking for more affordable options, you can also find them online.
7. Sports drinks
Commercially available sports drinks like Powerade or Gatorade have been the most popular type of electrolyte drinks in the market since the ‘90s.
These may be the best type of electrolyte drink for an athlete who needs a combination of fluids, digestible carbs, and electrolytes to maintain energy and hydration throughout the training session or event.
There are certain drawbacks of sports drinks. These contain artificial flavors, colors, and a lot of added sugar that are not good for health and unnecessary.
12-ounce of Gatorade or Powerade contains about 20 gm added sugar, which is more than half of the recommended amount. Although not all sports drinks contain sugar and might have fewer calories, all of them contain artificial sweeteners and sugar alcohols. These sweeteners can cause uncomfortable digestive symptoms like bloating and gas in some people.
The best way to avoid such side effects is by trying a homemade electrolyte drink made with fruit juice, coconut water, and salt to create a healthy electrolyte beverage with no artificial flavoring and sweeteners.
Pedialyte is a type of commercial electrolyte drink marketed for children but can be used by adults. This supplement is designed to provide rehydration when you experience a fluid loss due to vomiting or diarrhea.
It contains fairly fewer amounts of sugar as compared to sports drinks, chloride, sodium, and potassium. Each of these contains 9 grams of sugar, and the Flores ones also contain added sweeteners.
Is an electrolyte drink right for you?
Sports drinks or other electrolyte-infused beverages are marketed frequently to the general public; however, most people do not require them.
The fluid need of every individual varies, however generally, 2-3 liters of fluid should be consumed per day along with a combination of beverages and food.
If you are someone who engages in a vigorous exercise routine and athletic activities for longer than 60 minutes, or you spend most of the time in a humid environment or have just recovered from vomiting or diarrhea, then electrolyte might be necessary.
Below we have mentioned some common signs of dehydration:
- dry mouth and tongue
- dry skin
- muscle weakness
- dark urine
If you are noticing any of these symptoms even after consuming fluids, then it’s time to include the best electrolyte drink in your dietary routine.
Electrolytes are minerals that help the body to perform vital functions like muscle contractions, hydration, nerve signaling, and pH balance. To allow the body to function properly, you must maintain adequate fluid levels and electrolytes at all times.
Beverages like milk, coconut water, sports drinks, and fruit juices can help properly hydrate and balance electrolyte levels in the body. Most people acquire necessary amounts of electrolytes from their daily fluid and balanced diet intake.
However, due to some reasons, you may experience loss of electrolytes and fluids, intake of electrolyte drink becomes necessary. Drink plenty of water and keep a check on early signs of dehydration can help determine whether you need to add electrolyte drink to your routine.