You can replenish electrolytes simply by eating foods that are rich in appropriate minerals, and drinking pure water. For snacks or when making meals, include: Real salt, Himalayan salt, or Celtic sea salt to provide sodium and chloride. Fresh fruits and vegetables to load up on potassium.
While electrolyte drinks should contain some sugars, and those are beneficial for sodium absorption and as an energy source, electrolyte drinks without sugars can achieve almost the same purpose as long as the concentration of the rest of the electrolytes is adjusted accordingly.
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.
The key principle that electrolytes rely on is that certain chemical elements can naturally hold a positive or a negative electrical charge. When those elements are dissolved in a liquid, that liquid can then conduct electricity. An example of this is salt water, which conducts electricity easily.
When your body becomes low on electrolytes, it can impair your body's functions, such as blood clotting, muscle contractions, acid balance, and fluid regulation. Your heart is a muscle, so that means electrolytes help regulate your heartbeat.
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.
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.
Lemon juice contains electrolytes like sodium (Na), potassium (K), calcium (Ca), magnesium (Mg) which makes lemon water one of the best drinks for fitness purposes. Lemon water works for rehydration, may improve skin quality, and prevent kidney stones.
Apple cider vinegar can boost your electrolytes, energy, and hydration when served as the old-fashioned drink switchel.
Drinks like plain water, juices, smoothies, milk, and coconut water are much healthier alternatives to bottled electrolyte drinks because they don't contain added sugars and flavourings. You can also maintain balanced electrolyte levels by following a nutrient-rich diet.
Honey also contains trace amounts of vitamins, minerals, electrolytes, enzymes, amino acids and flavonoids, says Jenny Friedman, a Philadelphia-based registered dietitian.
Is it OK to drink electrolytes every day? You can drink electrolytes every day (or choose to consume a supplement instead). This is especially necessary if you exercise and/or sweat often. Electrolytes will help replace minerals, such as sodium, magnesium, and potassium, that are lost when you sweat or get sick.
Try these electrolyte-boosting recipes
We've hand-picked a selection of recipes which include useful ingredients to support your electrolyte levels. Helpful foods include spinach, kale, avocado, strawberries, eggs, soya and lean meats.
Electrolyte drinks are beneficial to pretty much everyone, but they're particularly helpful for seniors who are at a greater risk for dehydration and may struggle to get adequate electrolytes from food sources, such as leafy greens, fruit, meat, nuts, and legumes.