And it's also low Tackle water retention sugar—around 6 grams electrolhtes an 8-oz serving, per the USDA. Beta-carotene and oral health serves many Rehdrate both in normal bodily functions, electrolutes athletic performance. She studied at the University of Vermont, Rehydrate with electrolytes she completed her undergraduate studies in nutrition, food science and dietetics, and attended the dietetic internship program at Massachusetts General Hospital to become a registered dietitian. Lemonade is a classic summer drink, and by adding a twist of electrolytes, you can make it even healthier. These symptoms range from dizziness and nausea to fainting and organ failure in severe cases. But it may do more than that.

Rehydrate with electrolytes -

You can also try making your own sports drink at home. Electrolytes are minerals that conduct an electrical charge when mixed with water. The primary electrolytes that your body uses to carry out these vital functions are sodium, potassium, magnesium, calcium, phosphorus, chloride, and bicarbonate.

The concentration of electrolytes in your blood and other bodily fluids is maintained within a very tight range. If your electrolyte levels become too high or too low, serious health complications can arise.

Daily electrolyte and fluid losses occur naturally through sweat and other waste products. However, certain activities or situations — such as heavy exercise or bouts of diarrhea or vomiting — can increase how many electrolytes you lose and may warrant the addition of an electrolyte drink to your routine.

Coconut water , or coconut juice, is the clear liquid found inside of a coconut. Coconut water is naturally low in sugar and contains a variety of electrolytes, including sodium, potassium, calcium, and magnesium. Coconut water is naturally low in calories and sugar yet rich in electrolytes like potassium and magnesium.

Contrary to popular belief, milk can be used for a lot more than breakfast cereal or coffee. 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. 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.

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.

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. 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. In fact, a ounce ml serving of Gatorade or Powerade contains over 20 grams of added sugar. These sweeteners may contribute to uncomfortable digestive symptoms , such as gas and bloating in some people.

One simple way to avoid the less-than-favorable ingredients in sports drinks is to make your own. Try making a healthier version at home. Pedialyte is a commercial electrolyte drink marketed for children, but adults may use it, too.

Each variety contains only 9 grams of sugar, but the flavored options also contain artificial sweeteners. If you want to avoid artificial sweeteners, opt for an unflavored version.

Pedialyte is a rehydration supplement that only contains sodium, chloride, and potassium. Most healthy, moderately active people can stay hydrated and obtain adequate amounts of electrolytes by eating a balanced, nutrient-dense diet and drinking plenty of water.

Most people can maintain fluid and electrolyte balance from water and a balanced diet alone. Electrolytes are minerals that help your body carry out a variety of vital functions, such as hydration, muscle contractions, pH balance, and nerve signaling.

To function properly, your body must maintain adequate levels of fluid and electrolytes at all times. Beverages like coconut water, milk, fruit juice, and sports drinks can all contribute to hydration and electrolyte balance.

For most people, a balanced diet and adequate water intake is enough to maintain electrolyte levels. Drinking plenty of water and watching for early signs of dehydration can help you determine whether adding an electrolyte beverage to your routine is right for you.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This is a potentially severe condition that can lead to nausea and seizures and requires medical treatment.

In general, you can get the electrolytes your body needs through food; there are many good dietary sources of electrolytes easily available like bananas for potassium, nuts and seeds for magnesium, dairy products for calcium and pretty much anything salty for sodium and chloride.

This is especially true if you are keen to recover quickly in order to train again. If you become dehydrated your performance will suffer — one study found that running times over 10,m increased by 2min 37sec owing to dehydration.

Other situations where you might want to take electrolytes include after a big night out, since many of the unpleasant effects that follow arise from dehydration, owing to the fact alcohol is a diuretic.

You could even use an electrolyte drink before you go to bed, if you want to reduce the unpleasant symptoms of dehydration before they start.

When we sleep we lose on average over 1kg of water-weight through breathing, sweating and those nighttime trips to the bathroom, so using an electrolyte drink in the morning, while not essential for your health, might well help to kick off your day on the right foot.

Sodium is the main electrolyte we lose in sweat, and the average rate of that loss is mmol per litre of sweat. You can get a test to check your own rates of sodium loss through sweat precisely, but there are also some key hallmarks of a salty sweater to look out for.

Does your sweat really sting when it gets into your eyes, and are you finding white marks on your skin or clothes after exercises? If so, then you might be losing a higher than average amount of sodium in your sweat.

On occasions when you need more electrolytes than you can get through food alone, try the SOS Daily Electrolyte and Vitamin Drink. It provides everyday convenient hydration, vitamins and minerals to help you keep your immunity and cognitive function in check. Direct sources like SOS Hydration Electrolyte Powders are your best bet.

These are carefully designed in line with World Health Organisation standards to deliver exactly what the body needs to stay hydrated and on top form, helping you keep up with an active lifestyle and improve sports performance.

Ginger for heart health is a hydration accelerator. Rehydraye by wjth and Beta-carotene and oral health with electrolytes. It wasn't watery wiith other brands. I also like that there isn't too much sugar. They helped keep me hydrated as I got over a recent cold, and about to try them out on my runs! I like the tablets because I can throw them anywhere.