Picture this: you’re lifting heavy weights or doing an intense plyometric workout and sweating buckets like there’s no tomorrow. You start feeling drained, like a deflated balloon. That’s when many people reach for a sports drink. You might be drawn to these flashy beverages because of their cool packaging and catchy marketing. Who hasn’t been tempted by a neon-colored bottle with an eye-catching label?
Yet sports drinks aren’t the healthiest or cheapest way to hydrate and replace the electrolytes you lose during a sweat session. Their bright colors mean they contain additives and coloring that aren’t necessary.
Still, don’t underestimate the importance of hydration. The human body is about 60% water, emphasizing the importance of staying hydrated to feel and perform your best.
Electrolytes are important for both health and performance. They play a role in:
- Conducting nerve impulses
- Muscle contraction
- Regulating fluid balance
- Regulating the body’s pH level
- Moving nutrients and waste in and out of cells
- Ensuring that nerves, muscles, the heart, and the brain work properly.
However, exercise causes you to sweat and can quickly deplete your body’s electrolyte reserves. To stay hydrated, you need to replenish your levels of potassium, sodium, calcium, magnesium, bicarbonate, fluoride, and phosphorus to maintain healthy cell and muscle function.
Whether you need an electrolyte-rich drink depends on exercise duration, intensity, sweat rate, and environmental factors. For a short workout, under an hour, water is an acceptable rehydration beverage, as you won’t lose significant quantities of electrolytes during a brief workout.
But for times when you need an electrolyte-rich beverage, let’s explore healthy ways to replace electrolytes during exercise, so you can skip the sports drink.
Coconut Water
The juice inside a coconut, which is called “coconut water,” is rich in potassium, calcium, and magnesium. In fact, it’s one of the best sources of potassium with a cup supplying around 600 milligrams, more than a banana.
It offers a refreshing and natural way to replenish electrolytes. It lies within the hard enclosure of a coconut, but you don’t have to climb a tree and use a machete to get to it. Many bottled versions of coconut water are available at local grocery stores.
Just ensure you check the nutrition facts for any added sugar. Opt for brands that don’t use artificial preservatives or sweeteners and aren’t from concentrate. Coconut water is a bit low in sodium if you’re doing an intense workout. Adding a pinch of salt to your coconut water will fix this.
Milk
Milk is known for having a lot of calcium, but it also has potassium, sodium, calcium, and magnesium, which are all important electrolytes. It also has a lot of protein and carbs, which can make you feel full and help you stay hydrated.
Here’s another tip: Adding a scoop of cocoa powder to create chocolate milk will create an electrolyte replacement drink that tastes delicious and contains catechin antioxidants.
One study found that people who drank chocolate milk had better body composition, less body fat, and more muscle, than those who sipped on a carbohydrate-rich electrolyte drink. A quick glass of milk provides you with an affordable and nutritious alternative to sugary and expensive sports drinks.
Salted Lemon Water:
Creating your own electrolyte drink at home is as easy as mixing two tablespoons of lemon juice with a pinch of salt in a glass of water. Lemon juice contains a similar amount of potassium as typical sports drinks but without any added sugars or artificial flavors. The added salt aids in better water absorption, keeping you hydrated for longer. In a pinch, a glass of lemon water with a hint of salt can help combat dehydration effectively and replenish electrolytes. However, lemon juice also erodes tooth enamel, so it’s best to drink it with a straw.
Fruit Juice
Natural fruit juices are packed with electrolytes and can serve as a flavorful option to enhance hydration and replenish electrolytes. Some examples of electrolyte-rich juices include tart cherry, orange, and watermelon. Simply add a splash of juice to a glass of water for a quick electrolyte drink. If your juice doesn’t have a high sodium content, you can add a pinch of salt to further boost hydration.
The advantage of fruit juice is you supply your body with vitamins, minerals, and antioxidants that support health and muscle recovery. But look for 100% fruit juice without other additives or added sugar. If you have a juicer, you can make your own at home.
Bone Broth
Bone broth is another sport drink alternative for athletes due to its high-quality source of sodium and other electrolytes. Properly made bone broth has up to 400mg of potassium per cup. Bone broth also contains other minerals such as magnesium, calcium, and phosphorus that your body can easily absorb making it a great electrolyte drink to replenish.
Bone broth is made from real, whole foods like grass-fed beef bones and cartilage, plus fresh organic vegetables, and herbs. It is a natural source of electrolytes and hydration that can replace the fluid and electrolytes during an intense workout. Therefore, bone broth can be a good option if you’re looking for a natural and nutritious sports drink alternative. Chicken or beef bone broth is particularly rich in minerals like phosphorus, sodium, and calcium, making it an excellent option to replenish electrolytes during exercise.
Electrolyte Tabs or Powders
Electrolyte tabs or powders dissolve quickly in water, providing essential minerals for hydration. However, many commercial brands contain high levels of added sugar. Choose alternatives that offer hydration with less sugar and no artificial sweeteners. While premade mixes can be convenient, preparing your homemade electrolyte beverage allows you to avoid unwanted ingredients. You can find instructions for doing this online.
Conclusion
Hydration isn’t just for athletes; it’s a vital aspect of overall well-being. Embrace the art of prioritizing hydration, make wise choices, and savor the incredible benefits of a revitalized and rejuvenated body. But you don’t need a sports drink to do that. You have alternatives. By embracing these choices, you’ll fuel your body with the necessary minerals for optimal performance and bid dehydration farewell.
References:
- “Should You Drink Chocolate Milk After a Workout?.” 21 Dec. 2020, https://health.clevelandclinic.org/is-chocolate-milk-your-best-option-after-a-workout/.
- “Chocolate milk: Sports drink of champions – 4-H Healthy Youth.” 24 Sept. 2020, https://www.canr.msu.edu/news/chocolate_milk_sports_drink_of_champions.
- “Electrolyte Drinks: Beneficial or Not? – Cleveland Clinic.” 12 Apr. 2019, https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not/.
- “A Comprehensive Study on Sports and Energy Drinks.” 01 Jan. 2019, https://www.sciencedirect.com/science/article/pii/B9780128158517000152.
- “Student Study Examines Healthy Alternatives to Sports Drinks | Weigel ….” https://weigel.buffalostate.edu/news/student-study-examines-healthy-alternatives-sports-drinks.
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