Many athletes and non-athletes alike use electrolyte drinks such as drinkharlo.com/products/electrolytes-collagen-creatine to rehydrate. These are available in pre-made form, as well as in powder, tablet, or drop form, which you mix with water.
Most healthy people can meet their daily liquid needs by eating a nutrient dense diet. However, some may require an electrolyte beverage to help prevent dehydration due to intense sweating or gastrointestinal issues like vomiting and diarrhea.
Magnesium
This mineral plays a crucial role in nerve impulse conduction and muscle contraction. It also helps to regulate blood sugar levels and convert nutrients into energy in your cells. If you don’t get enough magnesium, your heart may beat faster and you might experience confusion and irritability.
Magnesium is found in foods such as nuts, legumes, and whole grains. Aim to consume 300-400mg of magnesium per day to maintain a health body.
You’ll be able to control the ingredients in a homemade electrolyte beverage, which is healthier than one you buy at the store. You can also customize it to suit your taste and dietary requirements. Experiment with different fruits, lemons and even apple cider vinegar for a refreshing drink. Spices can be added to the drink for a spicy flavor.
Maple syrup is the best sweetener to use, as it gives your muscles a good amount carbs. Other options are sucrose, honey, or agave. Avoid high fructose syrups as they’re associated with a higher risk of obesity and metabolic syndrome.
Homemade electrolyte drinks are easy to prepare and can be kept in mason jars in the fridge for up to a few days. These electrolyte drinks are also perfect for a quick recovery after a hard workout or sporting event.
Powders are available that are specially formulated for replenishing salt and essential minerals. They make a great DIY electrolyte. These powders contain a mix of sodium, potassium and magnesium to ensure you’re getting all of the essential minerals your body needs. If necessary, choose one that is kosher and free of artificial flavors and colors. If you’re worried about the glycemic value of your drink, then look for a formula with stevia.
Potassium
Potassium, the third mineral on this list, helps maintain fluid balance. It also aids in muscle function and is necessary for normal blood pressure. When potassium is depleted, sweating becomes more severe, and muscles become fatigued more rapidly. It is important for athletes to replenish electrolytes after workouts. Homemade electrolyte drink can be an easy way to do that.
Homemade electrolyte drinks are easy to make and can be tailored according to a person’s nutritional needs and taste buds. You can sweeten a homemade beverage with raw honey, instead of sugar, to get more minerals and vitamins. You can also add citrus fruits to your drink, which are rich in Vitamin C.
In addition to being a good source of electrolytes, a homemade drink can be made at a lower cost than store-bought alternatives. Homemade drinks are made with water, sugar and salt. The addition of fruit juice is optional, but can help mask the taste of the drink and encourage people to consume it.
Although most healthy people who maintain a balanced diet won’t need an electrolyte beverage, they can be beneficial to those who are prone dehydration. Additionally, those who exercise strenuously for long periods of time or those suffering from diarrhea or vomiting may need to replace the loss of electrolytes.
Calcium
It’s better to get electrolytes by eating whole foods. However, some people need a drink after exercising or in case of dehydration. These drinks are usually a combination of sodium and potassium, along with carbohydrates to provide energy. Choose a beverage low in sugar that contains no artificial colors or flavors. These can be harmful for the body.
According to Cedars-Sinai dietitians Christina Fasulo & Erika Der-Sarkissian, electrolytes are needed by the body for many functions including regulating the balance between fluids in and outside the cells, controlling nerve and muscular contractions and balancing the blood pressure. The average person requires 2.4 grams of sodium per day. They can be found in foods such as milk, lean meats and beans, fruits, vegetables, and tofu.
People who suffer from diarrhea, vomiting, or excessive sweating, as well as pregnant women and seniors, are more likely to require extra electrolytes. It is good news that a homemade drink of electrolytes can be just as potent as Gatorade or Powerade.
Sodium
The body’s cells need sodium to conduct electrical signals that keep the heart, muscles and brain working properly. It also helps regulate blood pressure, maintain normal nerve function and maintain the proper balance between fluids inside and outside of cells.
Sodium is commonly found in electrolyte beverages to help people replace minerals they lose through sweat when exercising intensely. The amount sodium in an Electrolyte Drink can vary based on the individual’s needs. For example, endurance athletes may need more sodium than less intense exercisers2 to replace the sodium they lose through sweat.
Many electrolyte beverages also contain carbohydrates, which fuel the body when performing intense physical activity. These drinks include Gatorade Powerade and Boost. These drinks can be beneficial during a vigorous workout, but they are high sugar and should only be consumed in moderation.
If you don’t want to drink sports drinks or other electrolyte drinks, you can get the minerals that your body needs by eating whole foods. Eating a variety of fruits and vegetables, low-sugar yogurt, milk, lean meat, tofu and nuts/seeds can help meet the daily needs for electrolytes.
