Choose a drink that contains sodium and potassium or magnesium, says Lisa Jones, a registered dietitian based in Philadelphia. An 8-ounce serving of coconut water provides milligrams of potassium, Bearden says, which makes it an excellent source for that mineral. However, the same amount only has 25 milligrams of sodium.
There are a number of electrolyte-infused waters available in many grocery stores. Some, like Propel, have fruit flavoring. Propel flavors include:. You can also use electrolyte tablets, which are widely available for purchase online, and simply drop them into a glass of water, says Dr.
Still, it's important to read labels, because some electrolyte-infused drinks contain added sugar. Cherry, watermelon and orange juice are good sources of electrolytes such as magnesium, potassium and phosphorus, says Lisa Jones, a registered dietitian based in Philadelphia. Fruit juice is typically high in sugar , so you may want to dilute your juice with water, she advises.
Consider making your own beverage by adding whole fruit to water, she says. Bear in mind that fruit juice isn't the ideal choice for replacing electrolytes after sweating.
With milligrams of sodium per ounce serving, Pedialyte isn't just for kids, Bearden says. The same amount of the beverage also provides milligrams of potassium.
If you're lactose intolerant, allergic to dairy or on a vegan regimen , plant-based milks can be a good source of electrolytes, Jones says. Some plant-based milks are fortified with calcium. Keep in mind that even though their electrolyte profile is not equivalent to cow's milk, many dairy alternatives -- such as soy, coconut, hemp and rice milk -- are often fortified with extra calcium. Plus, almond and soy provide a great source of phosphorus.
Plant-based milks include:. When you think about a post-workout beverage, you probably don't consider pickle juice. While it may be an acquired taste, pickle juice provides a great, quick shot of electrolytes if you've been sweating heavily, Trentacosta says. It's high in sodium, which your body needs to replenish after lots of perspiration. Drinking a fruit or vegetable smoothie is a good way to replenish electrolytes after a vigorous workout, Trentacosta says.
You can make smoothies with a variety of fruits and vegetables, including bananas, apples, mangoes, blueberries , strawberries, cauliflower, spinach and kale. Sports drinks are commonly available electrolyte beverages. While popular, sports drinks have their fair share of pros and cons. For example, drinking sports drinks are a convenient way for high-endurance athletes to stay hydrated and replenish the electrolytes they lose through sweat.
There are sugar-free options, and some may provide energy-boosting benefits. On the other hand, sports drinks tend to contain more electrolytes than the average person needs. They often contain a lot of sugar a milliliter serving of a sports drink can include 21 g of sugar.
Overall, commercial electrolyte drinks such as sports drinks may be a good choice for athletes but may not be the most suitable option for the average person.
Oral electrolyte solutions are another type of commercial electrolyte drink. Manufacturers typically formulate these with the optimal balance of electrolytes and sugar to help people recover from dehydration.
For example, an 8-ounce serving of a commercial oral electrolyte solution may contain :. Anecdotally, people may recommend these types of drinks for replenishing electrolytes in children with diarrhea or vomiting. They are also a suitable option for adults who may also be at risk for dehydration. Making an electrolyte drink at home can be as simple as adding an electrolyte tablet to water.
Electrolyte tablets are available online, as well as in many health and wellness stores. Fruit or vegetable smoothies are easy and popular ways to replenish electrolytes at home. People can choose fruits and vegetables high in electrolytes , including:. People can make their own oral rehydration therapies with basic kitchen staples. For example, people can prepare an oral rehydration solution by mixing the following ingredients:. Most people require the following recommended daily amounts of electrolytes to maintain a healthy balance:.
People who are pregnant or breastfeeding may need higher or lower amounts. Their doctor will recommend an appropriate amount.
An electrolyte imbalance happens when the amount of water in the body changes. Typically, a body needs to take in as much fluid as it loses. Without that balance, the body may become dehydrated have too little water or overhydrated have too much water.
Additionally, certain other medical conditions have shown an association with electrolyte imbalance. For example, a analysis indicates an association between COVID severity and significantly lower levels of sodium, potassium, and calcium.
When a person has an electrolyte imbalance, they may experience a wide range of symptoms , which can include shortness of breath, confusion, rapid heart rate, or an irregular heartbeat. It is advisable for a person to see a doctor if they experience severe symptoms such as convulsions, seizures, or rapid blood pressure changes. A doctor can determine whether the person has an electrolyte imbalance or another condition, as well as the appropriate treatment.
By consuming a balanced diet, which includes nutritious foods and drinks, a person can typically supply the body with the necessary minerals to support a healthy electrolyte balance. This means ensuring that the diet includes fruits and vegetables rich in electrolytes, as well as other healthy sources of essential minerals. It is also important to maintain hydration throughout the day. People who exercise should pay close attention to their fluid intake.
Mild to moderate workouts may only require water, while longer and more intense workouts may call for more robust electrolyte drinks. These minerals include sodium, potassium , calcium, bicarbonate, magnesium, chloride and phosphate. Electrolyte imbalances can have a harmful effect on your health. Dehydration is a common cause of electrolyte imbalance , which can be brought on by vomiting, diarrhea or excessive sweating. Drinks that contain electrolytes can be beneficial to athletic performance, research published in in the journal Nutrients suggests.
Drinks designed for athletes and physically active people can help in a number of ways, including:. Choose a drink that contains sodium and potassium or magnesium, says Lisa Jones, a registered dietitian based in Philadelphia. An 8-ounce serving of coconut water provides milligrams of potassium, Bearden says, which makes it an excellent source for that mineral.
However, the same amount only has 25 milligrams of sodium. There are a number of electrolyte-infused waters available in many grocery stores.
Some, like Propel, have fruit flavoring. Propel flavors include:. You can also use electrolyte tablets, which are widely available for purchase online, and simply drop them into a glass of water, says Dr.
Cherry, watermelon and orange juice are good sources of electrolytes such as magnesium, potassium and phosphorus, says Lisa Jones, a registered dietitian based in Philadelphia. Fruit juice is typically high in sugar , so you may want to dilute your juice with water, she advises.
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