Milk, pickle juice, watermelon juice, and coconut water are all examples of electrolyte drinks.
They provide essential minerals that the body loses through exercise, sweat, and excreting waste products like urine.
Electrolytes include the minerals sodium,potassium,magnesium, calcium, phosphorus, bicarbonate, and chloride.
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1.
Soy Milk
Soy milk is a plant-based,non-dairy milk alternativemade from soybeans.
It is commonly found in most supermarkets at a range of price points.
Soy milk provides electrolytes, including potassium, calcium, sodium, and magnesium.
Coconut Water
Coconut wateris the liquid found inside a coconut.
Bottled coconut water is rich in electrolytes like potassium,sodium, calcium, and magnesium.
Unlike most sports drinks, it is naturally low in sugar.
Top brands include Vita Coco Coconut Water, also available as an organic product.
Options include various sizes, with the single 33.8-ounce bottle sold on Amazon for $4.38.
A six-pack is $27.54.
Smoothies
Afruit smoothiecombines electrolyte-rich liquids and foods.
A smoothie can replenish your electrolytes after a workout.
To make an electrolyte smoothie, start with milk or fruit juice as a base.
Then, addfoods that provide essential electrolytes.
Pedialyte provides rehydration after fluid loss fromvomitingordiarrhea.
While Pedialyte bottles are convenient, the Pedialyte powder sold in packets is a popular option.
An 18-count package of the drink powder packets is available from Amazon for $35.82.
A 24-count package of Pedialyte Sport, specifically designed for exercise-related replenishment, is $46.74.
Gatorade
A low-sugar sports drink can provide a quick hit of electrolytes after a workout.
Gatorade electrolyte drinks are available in a range of flavors, sizes, and quantities.
Electrolyte Water
Electrolyte water is infused with electrolytes.
It often contains other flavors and sweeteners as well.
Electrolyte water often contains less sugar and calories than sports drinks.
Brands like Propel offer low-sugar options.However, these waters still containartificial sweeteners.
Essentia and LifeWTR offer popular brands of electrolyte water, too.
A-12 pack of Essentia in 1.25-liter bottles sells for $18.80 on Amazon.
For a 12-pack of smaller bottles from LifeWTR (a 16.9-ounce size), it’s $15.49.
Electrolyte Tablets
Electrolyte tablets are a convenient way to replenish electrolytes.
Drop a tablet into a bottle of water and let it dissolve.
These tablets are designed for athletes who need to replace electrolytes after a rigorous workout.
They are usually high in sodium to replace the sodium you lose through sweat.
Other electrolyte tablets are chewables, designed to start working immediately.
Electrolyte Powder
Electrolyte powder can be dissolved in water.
It is designed for athletes and contains high levels of electrolytes.
Do not consume electrolyte powder unless you are performing a high-intensity workout.
Gatorade and other products are available in powder options.
A sugar-free powder from Liquid I.V.
is available via Amazon for $30.99.
The mix, packaged in on-the-go sticks, will make 16 servings.
Electrolyte Drops
Electrolyte drops are a concentrated electrolyte solution.
Athletes can add a few drops to their water or smoothie for quick electrolyte replacement.
They are usually unflavored and very low in sugar.
Be sure to read labels to ensure the drops meet your purpose.
Pickle Juice
The popularity ofpickle juiceas a rehydration drink has exploded over the past few years.
As you might imagine, pickle juice provides sodium, an electrolyte.
But there are also many brands that package just the juice without the pickles.
Homemade Electrolyte Drinks
Some people prefer to make their ownhomemade electrolyte beverage.
Making your own drink allows you to control the ingredients.
For example, if you are cutting back on sugar, use sugar-free ingredients.
you might use ingredients listed above if you prefer, such as coconut water, or fruit juice.
Develop any combination that you prefer.
Use this recipe for a single-serving beverage or make changes to suit your taste preferences.
Combine the ingredients and enjoy!
Sports drinks contain less sugar than soda andenergy drinks, but can still have too much.
However, people who don’t lose fluids through sweat or gastrointestinal losses don’t need sports drinks.
Recommended Intake of Electrolytes
There is no recommendation regarding theintake of electrolytesas a whole.
Listed below are the daily values for each nutrient.
There is no DV forsodium bicarbonate(also called sodium bicarbonate or baking soda).
Symptoms of Electrolyte Imbalance
Electrolytes are essential for overall health and cell function.
When the body experiences an electrolyte imbalance, critical functions including heart and muscle control cannot work properly.
It is possible to consume too many electrolytes.
Drinking too much or too little during strenuous exercise can lead to serious electrolyte imbalances.
Overhydration, or drinking too much water, can lead to low sodium levels (hyponatremia).
Drinking sports drinks when you havent experienced fluid loss can lead to high levels of electrolytes.
This may cause headaches, confusion, fatigue, stomach upset, and muscle cramps.
They regulate specific bodily functions like brain function, heart rhythm, and muscle and nerve function.
Electrolytes are lost through sweat during intense workouts or through gastrointestinal problems like vomiting or diarrhea.
Healthy electrolyte drinks include coconut water, milk, fruit juice, smoothies, and sports drinks.
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