Salt can be added to water in small amounts to increase electrolyte levels. Most people know that salt contains sodium, but it actually also contains the minerals potassium, calcium, and magnesium.
Does simply adding salt do the trick to replenish electrolytes? The short answer is yes, but there are some considerations to keep in mind. Natalie Allen, registered dietitian and clinical assistant professor of biomedical sciences at Missouri State University, explains to Nike why and how much sodium is helpful.
For a normal water bottle (500ml or 16.9 oz) I suggest a 2 finger pinch of salt (between your thumb and index finger). Be sure to stir the water or mix it around or you will be left with an extra salty last sip. NOTE: it should NOT taste like seawater, it should only taste like a hint of salt.
Just A Pinch Makes a World Of Difference
Adding a pinch of high quality sea salt to every glass of water will not only help you hydrate, but it will slowly increase your trace mineral levels.
Table salt breaks down into two electrolytes. Sodium (Na) and Chloride (Cl) disassociate, and become Sodium ions (Na+) and Chloride ions (CL-). These things are good for you. Sodium is by far the most important, being the primary electrolyte in the extracellular fluid.
Sea salt
Sodium is one of the electrolytes that we're quickest to lose through sweat. Luckily, ingesting salt is a quick and easy way to replace what we lose. Salt also contains the electrolytes magnesium, calcium, and potassium; so it's good for more than just sodium replenishment.
Salts and electrolytes are technically different things in the world of science, but we can just think of salts and electrolytes as the same thing when it comes to their important functions - with each being as important as the other and most food sources containing a mixture of both.
Go easy on the salt.
Although sodium is a vital electrolyte, your body doesn't need a lot — just 1 teaspoon daily. Too much salt can contribute to high blood pressure and other health problems.
Although sodium is a necessary mineral to keep your body healthy, and drinking salted water like sole water is a great way to stay hydrated, it's important to keep an eye on your daily salt intake.
The diversity of elements in Himalayan pink salt is shown to create an electrolyte balance within your body, strengthen bones, lower blood pressure, and improve circulation. It also helps to protect the delicate balance of minerals in your cells, avoid excess water retention, and prevent premature aging.
Reality check: Gatorade is essentially sugar water with some electrolytes added.
Staying hydrated is key to maintaining a balance of electrolytes. Water is the most natural choice for hydration. It is less expensive and more available than any other drink. Coconut water is another alternative for replenishing electrolytes.
You can easily add electrolytes to your water without using sugary sports drinks by using natural sources like sea salt, ginger, watermelon, or electrolyte drops.
While there is no drinking water standard for sodium, state and federal agencies recommend sodium levels in water not exceed 20 milligrams per liter (mg/L) for people on very low sodium diets and 270 mg/L for people on moderately restricted sodium diets.
We all know that we're supposed to drink plenty of water, and by adding salt at least once a day, you might be gaining even greater benefits. The salt helps your body soak up the water, and allows it to be used more efficiently.
Salts are often strong electrolytes, and strong acids are always strong electrolytes. Weak acids are weak electrolytes, and most other molecular compounds are non-electrolytes.
Yes, lemon water naturally contains more electrolytes. Usually, they are a good source of potassium, calcium, and magnesium.
Best Overall: Gatorade
The levels of electrolytes (sodium and potassium) are moderate and sensible with 160 mg of sodium and 45mg of potassium per 12 fluid ounce serving. You can also find Gatorade varieties with higher sodium, zero sugar or no calories depending on your needs.
Pedialyte is an advanced, medical-grade hydration formula that contains potassium, sodium, and chloride. These key electrolytes are designed to restore your body's sugar and electrolyte balance which is why it's the best electrolyte drink for hangovers.
In general, however, it usually takes about two hours for your body to rehydrate fully after drinking a significant amount of water. As for how you should rehydrate, water is the best choice. Sports drinks, such as Gatorade, can be helpful for athletes who need to replenish electrolytes.