Low-sugar sports drinks -
This sports drink is packed with a whopping mg of potassium to ensure you are replacing any lost electrolytes in your system after a strenuous workout. And it has no artificial flavors or added sugar.
Instead, this drink includes coconut water which also provides electrolytes , B vitamins, and a load of antioxidants. White recommends coconut water as one of the best ways to get electrolytes. Coconut water is also jam-packed with nutrients that might improve your well-being. This drink also has calcium, magnesium, and phosphorus, so you can be sure your body is hydrated and receiving all the nutrients it needs.
Even better, this coconut water is lower in calories than other electrolyte drinks and is gluten-free. This electrolyte powder is available in three fruity flavors, and boasts only one calorie yes, you read that right.
Bone broth is packed with electrolytes, including calcium, magnesium, and phosphorus. Beef, chicken, and turkey broth all provide electrolytes and protein, but this beef broth from Kettle and Fire is also packed with collagen.
This bestseller on Amazon is water, but elevated. It has a slightly fruity flavor without added sugar—and with zero calories.
What it does have is loads of electrolytes. This sports drink has mg of sodium, which is a great way to consume salt after profusely sweating from a workout. Looking to rehydrate and satisfy some hunger? Compared to a traditional electrolyte drink, such as Gatorade, this is much higher in potassium.
You may want higher levels of electrolytes for days you complete an intense workout, or you might be looking for a daily electrolyte drink to keep you extra hydrated. Just remember to check with your doctor before making any drastic dietary changes, especially if you have any underlying health conditions.
Here are a few tips to follow when looking for an electrolyte drink:. Consider sodium: Sodium is an essential electrolyte for our body, but sodium recommended levels change from person to person. If you have high blood pressure , you should avoid high levels of sodium and look for sports drinks with other electrolytes potassium, calcium, magnesium, and phosphorus.
The recommended daily potassium intake is mg for adult men and mg for adult women. Too much potassium in our blood can cause heart attacks or even death, but this only occurs if there is an issue with your kidneys or you are ingesting over 18 g of potassium a day. Look at added sugar: Electrolyte drinks are great for rehydrating our bodies, but many sports drinks contain sneaky added sugar.
If you are already prone to high blood sugar or have type 2 diabetes, consuming too much can make you even thirstier by spiking your blood sugar levels. Whichever electrolyte drink you choose to drink is up to personal preference, but keep your health conditions and exercise levels in mind.
If you are an avid exerciser, runner, weightlifter, or athlete, you can look for and enjoy electrolyte drinks with higher levels of potassium to replenish after a tough work out.
Electrolytes are the essential minerals our body needs to maintain proper functioning. The main types of electrolytes are sodium, potassium, calcium, magnesium, chloride, and phosphorus. Maintain bodily functions.
When we are dehydrated, electrolytes can provide a quick fix. If you need to hydrate fast to improve your symptoms, using electrolytes to rehydrate is your first step.
Aid in workout recovery. Electrolytes can also enhance exercise because our body weakens after sweating. This is because cells use electrolytes to conduct electrical charges , which is essentially how our muscles contract. Ensure better sleep and brain function. Dehydration can also negatively impact our sleep and brain functioning , so it is beneficial to drink electrolytes for rehydration.
Cohen says. Each of the electrolytes found in many popular electrolyte drinks also work to rehydrate you in their own way. Electrolyte drinks are useful when you are dehydrated , which can include after a workout, spending time in the sun, sweating, drinking alcohol, or vomiting.
Sports drinks are designed to support hydration, refueling, and electrolyte replenishment during exercise. The amount of sports drinks to consume depends on your individual needs, including age, weight, the level of intensity and duration of your workout, as well as the amount of fluid output through sweat.
Consuming too many sports drinks can lead to electrolyte imbalances and excess added sugar intake. While there is no recommended dietary allowance RDA for sports drinks, there are recommendations for the electrolytes they contain, as well as general hydration recommendations.
Sodium: Sodium needs vary depending on the level and duration of activity and the amount of fluids lost. The American College of Sports Medicine ACSM recommends consuming milligrams of sodium per hour during prolonged or strenuous exercise. It is important to balance sodium supplementation with adequate amounts of plain water to prevent electrolyte and fluid imbalances.
High sodium intakes over time can increase your risk of developing high blood pressure and heart disease. Keep in mind that The American Heart Association recommends no more than 2, milligrams of sodium per day for the average person. However, that recommendation is outside of the context of fluid losses from high heat, illness, or exercise.
Other Electrolytes : In addition to sodium, smaller amounts of potassium, calcium, chloride, and magnesium are also lost through sweat.
Eating a balanced diet can typically provide you with adequate amounts of these electrolytes, so supplementation is not always necessary.
While there are risks associated with over-consuming potassium, magnesium, and calcium, the amounts contained in sports drinks are unlikely to pose any harm. Water : The Institute of Medicine IOM recommends an adequate intake of 3.
Remember that some foods, like certain fruits and vegetables, contain a high percentage of water that counts toward your daily hydration goals.
It is important to note that these are baseline recommendations, as adequate fluid intake is individualized and based on age, gender, activity level, climate, lifestyle, and overall health status. Hydration needs increase during exercise , particularly with increased fluid losses through sweat.
These sugars are meant to provide athletes or active individuals with a source of quick-releasing energy and to enhance hydration, as carbohydrates help the body to hold onto water. The amount of carbohydrates or glucose recommended depends on your energy expenditure. If you are exercising for shorter durations or at lower intensities, look for sports drinks with less than 10 grams of sugar.
The Academy of Nutrition and Dietetics recommends that if you are exercising for Another thing to consider is individual tolerance of glucose loads before, during, and after exercise , as high amounts of added sugar consumed right before or during workouts can cause gastrointestinal discomfort in some.
Experiment with different sports drinks to see what provides enough energy for you without unwanted side effects. Excessive, regular intake of high-calorie, high-sugar sports drinks can lead to increased risk of dental erosion and obesity in children.
However, juvenile athletes may benefit from some sports drinks to help replenish electrolytes lost through sweat and to provide carbohydrates for increased energy expenditure. In general, most children can adequately hydrate with water alone, and they can get added electrolytes and carbohydrates from whole food sources.
There are different types of kidney stones, and each requires different dietary modifications for prevention. In general, adequate hydration is an important factor in preventing all types of kidney stones.
However, studies have shown that high intake of sugar-sweetened beverages, including sports drinks, is associated with increased risk of kidney stone formation. In general, it is best to meet your individual fluid-intake goals with water and whole foods.
The amount of sports drinks you can drink daily depends on your individual needs and the type of sports drinks you are consuming. If you are losing excess fluids and electrolytes through sweat, vomiting, or diarrhea, consider increasing your intake of sports drinks.
The exact amount you need depends on your gender, size, age, and effort level, but most people need between 30 and 60 grams to calories of carbohydrates per hour for runs up to 2. Adequate hydration is an important factor in supporting a healthy pregnancy.
While sports drinks can help to meet your hydration goals, it's best to consult a healthcare provider to determine whether they are appropriate to incorporate into your diet while pregnant. Sports drinks are appropriate for hydration when you are engaging in strenuous exercise for over 60 minutes, exercising in the heat or at higher altitude, or if you are experiencing illness-related fluid losses.
The added electrolytes and sugars can help you prevent dehydration and provide you with necessary fuel. Budget options like this will offer adequate carbohydrates and sodium to serve as effective sports drinks, but they do contain artificial flavors and colors, which we are hesitant to recommend.
Third-party certifications will often drive up the price of sports drinks, and purchasing in bulk may help to reduce the cost.
Tamar Kane, MS, RD , is a registered dietitian and marathon runner. Tamar has a master's degree in nutrition and exercise physiology from Teachers College Columbia University and specializes in working with plant-based athletes, often those who are interested in incorporating electrolyte drinks.
Her goal is to help people understand how to properly fuel their bodies and supplement if needed! to optimize performance and well-being. Brad A. Exercise and Fluid Replacement: Brought to You by the American College of Sports Medicine.
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Best For Competitive Athletes :. The same goes for illnesses that cause dehydration. In addition to rehydrating, electrolyte drinks will also help restore any depleted fluids.
If you simply need to quench your thirst or cool down, a sugar-free sports drink may be the better option. Children especially would be better off drinking the zero-calorie sports drink than one containing sugars. Sugar-free sports drinks that contain sugar alcohols can cause gastrointestinal issues such as bloating, diarrhea, nausea, and an upset stomach.
First, rehydrate with water.
Women's Psorts may earn commission from the sporrs on this page, but we only feature products Weight management Low-sugar sports drinks Vegan meal delivery services. Why Low-sugar sports drinks Us? Low-sugar sports drinks these spprts brightly colored bevs Low-ssugar a go-to source for those looking to replenish the minerals lost during a workout. But there are lots that are pumped with additives, which makes it tricky to find the healthiest electrolyte drinks. Meet the experts: Lexi MoriartyRDN, is the founder of Expert Nutrition and Wellness. Julie Upton, RD, is a cofounder of Appetite for Health. Stephanie JeanRDN, is a nutritionist based in the Washington, DC, area.
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