In addition to its rich supply of electrolytes like calcium, sodium, and potassium, milk provides a healthy combination of carbs and protein. These two macronutrients can help you refuel and promote muscle tissue repair after a workout 3 , 4. Some research suggests that these characteristics could make milk a better post-workout beverage than many commercial sports drinks — and at a fraction of the price 5.
Meanwhile, if you adhere to a vegan diet or have a milk protein allergy, you should avoid milk completely. Milk is a good source of electrolytes, as well as protein and carbs, making it a good post-workout beverage. Though the name may suggest otherwise, watermelon water is simply the juice that comes from a watermelon.
Watermelon juice also contains L-citrulline. When used at supplemental doses, this amino acid may enhance oxygen transport and athletic performance 9. Other types of fruit juice can be a good source of electrolytes, too.
For example, orange and tart cherry juice also contain potassium, magnesium, and phosphorus 12 , To mitigate this risk, some people like to make their own sports drinks using a combination of fruit juices, salt, and water.
Watermelon and other fruit juices contain several electrolytes but are typically low in sodium and high in sugar. Smoothies are an excellent way to mix a variety of electrolyte-rich foods into one drinkable concoction. Some of the best sources of electrolytes come from whole foods like fruits, vegetables, nuts, seeds, legumes, and dairy products — all of which can be blended to make a delicious and nutritious smoothie. Smoothies are also a great option for anyone looking for a post-workout recovery drink.
They can not only replace lost electrolytes but also be a good way to support muscle tissue growth and repair if you include some protein-rich additions. Smoothies allow you to obtain electrolytes from blended, whole foods like fruits, vegetables, and dairy products. Electrolyte-infused water can be a great, low-calorie way to replenish electrolytes and keep you well hydrated. That said, some brands are specifically designed to assist with hydration and mineral replacement and contain higher quantities of electrolytes.
Keep in mind that these kinds of waters are also likely to be packed with sugar , as many of them are designed to replenish carb stores during prolonged exercise.
You may also try adding freshly cut or muddled fruit and herbs to your water bottle to create your own flavored, electrolyte-infused water. Electrolyte-infused waters can be great low-calorie hydration options, but be mindful about the brands that contain large quantities of added sugar.
Electrolyte tablets are a convenient, inexpensive, and portable way to make your own electrolyte drink no matter where you are. Most electrolyte tablets contain sodium, potassium , magnesium, and calcium — though the exact quantities may vary depending on the brand. They also tend to be low calorie, have little to no added sugar, and come in a variety of unique, fruity flavors.
Certain brands of electrolyte tablets may also contain caffeine or supplemental doses of vitamins, so be sure to check the label if you want to avoid any of those extra ingredients.
Electrolyte tablets are a convenient and affordable option for making your own electrolyte drink. All you have to do is mix a tablet with water. Commercially sold sports drinks like Gatorade and Powerade have been among the most popular electrolyte drinks on the market since the s.
These beverages can come in handy for endurance athletes who need the combination of easily digestible carbs, fluid, and electrolytes to maintain hydration and energy throughout an athletic event or training session. Yet, commercial sports drinks also carry some major drawbacks. Electrolytes include minerals like sodium , potassium , calcium , chloride, magnesium , and phosphate.
Their job is to:. Dehydration losing water from illness, sweating, medications, or liver and kidney problems can disrupt your electrolyte balance. There are some differences between the beverages sold by Gatorade and Pedialyte.
These nutritional variations may impact which beverage you choose. A study found Gatorade and Pedialyte were both effective at treating 75 dehydrated adults dealing with a viral digestive illness. Large amounts of unabsorbed carbs can actually increase the flow of water and electrolytes in your intestines, making diarrhea worse. Alcohol is a diuretic and makes you pee, causing extra fluid loss.
So it makes sense an electrolyte beverage would help cure your hangover right? Gatorade has definitely been a top sports drink for decades, and not just because of marketing. Dehydration can really mess with your performance , and carbs offer quick energy to help keep your endurance up. Basically adding carbs via a sports drink like Gatorade during your workout helps replenish your muscle glycogen stores — aka stored carbs — to help your body refuel. Whether you need an electrolyte beverage or plain water or chocolate milk!
Technically, yes, Pedialyte is marketed to children. Pedialyte is a good option for people of any age who are at risk for dehydration due to vomiting or diarrhea. Jean says that most individuals don't need extra electrolytes outside of a regular, healthy diet, but there are times that your levels can become low, like during excessive drinking or sweating—or as a result of vomiting or diarrhea, which are conditions that can cause the body to become dehydrated.
Though these signs alone don't point to the need for electrolytes, dizziness, weakness, a dry mouth, headache, and just not feeling well, can all signal that you may need to call in some reinforcement.
To reap max electrolyte benefits, opt for a drink that contains sodium and possibly potassium or magnesium, says Matheny. Though you can now find plenty of great low- or no-sugar options, a little sugar won't do any harm if you're consuming an electrolyte drink while logging a longer workout. Ready to ditch the neon blue sports drink? Check out these healthier electrolyte-packed beverages. You might associate Propel with some of those not-so-great OG sports beverages.
But it's different! Unlike some electrolyte drinks, Propel has no artificial colors. Per 12 ounce serving: 0 cal, 0 g carbs, 0 g sugar, mg sodium , 4 0 mg potassium.
The Hydrant powder mix supplies your body with three times the electrolytes than just drinking water alone. To drink it, you simply have to mix the power packet into 8 to 16 ounces of cold water. Jean likes it because it incorporates zinc into its formula which is ideal for building up your immunity, and it's also easy to carry around.
Per 8 ounce serving: 25 cal, 0 g fat, 5 g c arbs, 4 g sugar, mg sodium, mg potassium , 30 mg magnesium. This tub of electrolyte powder dishes out 90 servings, so you can consider yourself hydrated for the foreseeable future.
Just add a scoop to your drink, stir, and drink up. Per 16 ounce serving: 0 cal, 0 g fat, 0 g c arbs, 0 g sugar, 55 mg sodium, mg potassium , mg magnesium. Each tablet is just 15 calories and sweetened with stevia instead of artificial sweeteners. Per 16 ounce serving: 10 cal, 0 g fat, 1 g c arbs, 1 g sugar, mg sodium, mg potassium , 25 mg potassium.
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