The saltiness of sweat is a reminder that you lose electrolytes when you perspire. Most of the time, even during hard workouts or hot weather, people can stay hydrated by drinking plenty of water.

However, there are times when replacing electrolytes is necessary. Elderly people are at especially high risk of deficiency. Pre-hydrate before exercise. Once you become dehydrated, it is much more difficult to rehydrate and replace electrolytes.

Lack of electrolytes could also lead to poor performance during exercise and athletic competition. Water usually works well after shorter, less strenuous activities. How much water you need usually depends on the intensity and type of workout and climate.

Everyone is different so it may be easier to listen to your body and let your thirst guide you. Eating water-rich fruits and veggies, like watermelon and cucumber, contribute to your overall daily intake of fluids and helps you stay hydrated too.

Sports drinks contain electrolytes and carbohydrates in addition to water. They can be helpful for maintaining hydration levels during high intensity exercise.

The main electrolytes in sports drinks are sodium and potassium. Rich in vitamins, minerals, and amino acids, aloe vera juice can help rehydrate your body and soothe your digestive system. Make sure to choose pure and natural aloe vera juice without added sugars or artificial flavors for optimal health benefits.

Herbal teas infused with electrolyte-rich herbs can be a great alternative to traditional beverages. Make a refreshing blend using herbs like hibiscus, rosemary, or nettle leaves, which are known for their hydrating and electrolyte-replenishing properties. Steep the herbs in hot water, let it cool, and enjoy a flavorful and healthy drink throughout the day.

You can also go for cold brews of these teas as who likes to have hot drinks in summer right. This summer, beat the heat and stay hydrated with these electrolyte-rich drinks. By prioritizing your hydration needs, you can enjoy the season to the fullest while maintaining your overall health and well-being!

Manasvi Jain is a professional writer with a keen interest in spreading awareness about various health and wellness issues through her articles. She writes well researched articles by connecting with various doctors and health experts.

Read More. Home Healthy Eating Nutrition 7 healthy electrolyte-rich drinks you need to prevent dehydration. To prevent dehydration in summer our body needs electrolytes. Here are 7 healthy electrolyte-rich drinks for you to try. Manasvi Jain Published: 5 Jul , pm IST.

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You might be surprised to learn that yogurt is a natural source of electrolytes. According to the USDA, a 5. Try adding yogurt to your next smoothie or use it in parfaits, dips , or even yogurt toast. According to Dr. Kelley, spinach contains two important electrolytes: calcium and magnesium.

The leafy green veggie also offers folate , iron, and vitamins A, B, and E, giving you a nutritional bang for your buck. Spinach is easy to incorporate into dishes, from hearty stews to warming soups.

If you prefer to drink your greens , take a tip from Dr. Kelley and blend spinach, coconut water, and blueberries for a satisfying, electrolyte-rich smoothie. Case in point: One cup of cubed watermelon provides milligrams of potassium, along with magnesium and phosphorus in small amounts.

It also offers milliliters of water—over ½ cup, Wilson notes. Needless to say, adding more watermelon to your diet is an excellent way to elevate your electrolyte game. According to Wilson, whole grains such as oats are rich in electrolytes. Just ½ cup of quick oats contains milligrams phosphorus, milligrams potassium, and 56 milligrams of magnesium, according to the USDA.

Try the combo in a batch of overnight oats or baked oats , a deliciously healthy breakfast trend. In case you needed another reason to love guacamole , avocados make the list of foods high in electrolytes. The beloved avocado also contains anti-inflammatory unsaturated fats and vitamin E , plus satiating fiber to boot.

For extra flavor and electrolytes, add a bit of lemon juice to your next meal or drink. Fortunately, there are plenty of ways to enjoy the zesty brightness of lemon juice; sprinkle it on salads , mix it into soups or stews, or squeeze over roasted veggies , suggests Pasquariello.

Kelley, the refreshing drink contains potassium, magnesium, phosphorus, and sodium, making it a great option for supporting hydration. Enjoy coconut water as is or add it to smoothies to get your fill of electrolytes. According to Pasquariello, all you need to do is mix a pinch of sea salt with warm water , the juice of one lemon, and a bit of honey or maple syrup.

In this case, chat with your doctor before trying this drink or taking electrolyte supplements. Shrimanker I, Bhattarai S. USDA FoodData Central. Bananas, ripe and slightly ripe, raw.

Slavin J, Carlson J. Adv Nutr. Yogurt, Greek, plain, nonfat. Watermelon, raw. Cereals, oats, regular and quick, not fortified, dry. Avocado, raw. Lykkesfeldt J.

On the effect of vitamin C intake on human health: How to mis interprete the clinical evidence. Redox Biol. Patel RM, Jiang P, Asplin J, et al. Coconut water: an unexpected source of urinary citrate. Biomed Res Int.

American Heart Association. Effects of excess sodium infographic. Accessed August 21, Use limited data to select advertising. Many beverages, including drinks that people can make at home, are rich in electrolytes. In this article, we will discuss what electrolytes are, list beverages high in electrolytes, and suggest recipes for electrolyte-rich drinks that people can prepare at home.

The term electrolytes refers to chemicals that carry an electric charge when dissolved in water. In terms of nutrition, it refers to minerals that play an important role in the body.

Electrolytes appear in tissue, blood, urine, and other bodily fluids. They include :. Click here to learn more about electrolytes and their role in the human body. Some beverages are natural sources of electrolytes, while others are electrolyte-infused drinks.

The following are six common drinks high in electrolytes:. The U. A lactose-free version may be a better option. Likewise, no animal-derived milk cow or otherwise is an option for people who follow a vegan diet. There are plenty of dairy alternatives available such as soy milk, almond milk, and oat milk.

Anyone following a vegan diet who is looking for a post-workout beverage, or any beverage to help replace the electrolytes lost from excessive and prolonged sweating, may find other types of electrolyte drinks more beneficial than plant-based milks.

Fruit juices such as orange juice, cherry juice, and watermelon juice are all good sources of magnesium, potassium, and phosphorus.

Additionally, fruit juices can also be a good source of antioxidants and vitamins. But most fruit juices are low in sodium and high in sugar. That same container of orange juice has only 2.

So while fruit juices are a good source of electrolytes, they may not be the most suitable beverage to replace sodium lost from sweat. Coconut water is another source of certain electrolytes, specifically potassium, calcium, sodium, and magnesium.

The FNDDS states that g of unsweetened coconut water carries:. Generally, nutrient-added water beverages are low-calorie, low-sugar options for electrolyte drinks.

Electrolyte-infused water beverages do not carry the same amounts of sugars and calories as, for example, fruit juices and sports drinks. Depending on the brand, they may even provide a more diverse mix of electrolytes. 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.

People experiencing symptoms such as diarrhea or vomiting may also want to pay attention to their fluid intake and consider an oral electrolyte solution to avoid dehydration. Anyone experiencing symptoms of an electrolyte imbalance should consider consulting their doctor.

It is a sustainable choice that is a natural source of minerals, antioxidants , and prebiotics. Unlike maple syrup, maple water has a low sugar content. Maple water is also a rich source of manganese, a mineral that plays an integral role in bone health and the metabolism of carbohydrates, amino acids, and cholesterol.

Note that maple water is sodium free, so if your focus is on replenishing salt by drinking it, you may want to add sodium to this beverage. While tap water is readily available and often overlooked, it is crucial to note that it also contains electrolytes, albeit in variable amounts depending on the region and source of water.

Trace minerals like calcium, potassium, and magnesium, which are essential electrolytes, can be found in it. However, the concentration of these electrolytes is often lower compared to specialized sports drinks or natural sources like coconut or maple water. Therefore, while tap water may be sufficient for maintaining hydration during mild to moderate physical activities, individuals engaged in intense or prolonged exercise may need to supplement their hydration with drinks containing higher levels of electrolytes.

Mineral water , another hydration option, naturally contains a wealth of vital electrolytes. It is derived from springs or wells, where water has naturally filtered through layers of minerals, enriching it with elements like calcium, magnesium, and potassium.

The mineral composition can vary greatly based on the source, but generally, mineral water is recognized for its higher electrolyte content compared to tap water. Sports drinks are specifically designed to replenish the electrolytes lost during intense physical activity. They typically contain electrolytes as well as carbohydrates in the form of sugars to provide quick energy during exercise.

While they can be highly beneficial for endurance athletes and those participating in high-intensity workouts, it's important to consume them judiciously considering they're often high in sugar content. Some sports drinks can also be made with artificial colors and flavors, which are ingredients that some people choose to avoid.

Originating as the brine in a jar of pickles, pickle juice is high in sodium and potassium, two key electrolytes that the body loses through sweat.

The high sodium content can help with water retention and fluid balance, while potassium plays a significant role in heart function and muscle contractions.

Pickle juice has gained popularity among athletes for its rapid relief of muscle cramps and boosting hydration. However, like other hydration solutions, it should be used in moderation and as part of a balanced hydration plan, due to its high sodium content.

To make your own electrolyte drink, you'll need a few simple ingredients that are likely already in your kitchen. Here's a basic recipe:. This drink provides a natural source of key electrolytes, and can be easily adjusted to suit your personal taste. The salt delivers sodium for fluid balance, while the lemon provides a small amount of potassium.

The added honey or maple syrup not only makes the drink palatable, but also supplies a bit of quick energy during physical activity. While not everyone needs an electrolyte drink during physical activity, there are certain circumstances where it can be beneficial:.

However, for most people engaging in normal daily activities or moderate exercise, staying hydrated with water is usually sufficient. While electrolyte drinks can be beneficial under certain circumstances, it is possible to consume too many electrolytes, a condition known as hyperkalemia. This occurs when the body has too much potassium, which can lead to dangerous heart rhythms.

Similarly, consuming excessive amounts of sodium, another component of electrolytes, can lead to hypertension and kidney disease.

Therefore, it is important to consume electrolyte drinks in moderation, especially if you are not losing significant amounts of electrolytes through sweat. Electrolyte drinks have become incredibly popular over the years, and consuming them can help people ensure their body has the correct balance of electrolytes, especially after sweating or a significant amount of fluid loss.

From coconut water to maple water to the bevy of commercially prepared electrolyte drinks on the market, there is no shortage of electrolyte drinks to enjoy. And if your body needs an electrolyte boost, including one of them in your diet may offer some major benefits.

Precedence Research. Electrolyte Drinks Market. Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery.

J Sports Sci. Adebamowo SN, Spiegelman D, Flint AJ, Willett WC, Rexrode KM. Intakes of magnesium, potassium, and calcium and the risk of stroke among men. Int J Stroke. Wołyniec W, Szwarc A, Kasprowicz K, Zorena K, Jaskulak M, Renke M, Naczyk M, Ratkowski W.

Impact of hydration with beverages containing free sugars or xylitol on metabolic and acute kidney injury markers after physical exercise.

Front Physiol. doi: Han L, Qu Q, Aydin D, Panova O, Robertson MJ, Xu Y, Dror RO, Skiniotis G, Feng L. Structure and mechanism of the SGLT family of glucose transporters.

Patel Y, Joseph J. Sodium Intake and Heart Failure. Dehydration can also negatively impact our sleep and brain functioning , so it is beneficial to drink electrolytes for rehydration.

Cohen says. Each of the electrolytes found in many popular electrolyte drinks also work to rehydrate you in their own way. Electrolyte drinks are useful when you are dehydrated , which can include after a workout, spending time in the sun, sweating, drinking alcohol, or vomiting.

White says water is typically just fine for rehydrating you on a daily basis, but there are certain situations where electrolyte drinks come in handy. There are some people who may want to consider consuming electrolyte drinks every day. You want to be sure to not overdo it. White says consuming too many electrolytes can give your body too much sodium, potassium, calcium, and magnesium.

These can cause minor health issues such as dizziness, vomiting, weakness, or worse concerns such as issues with kidney function and muscular and neurological damage. Anyone who is dehydrated, no matter the cause, can benefit from electrolyte drinks.

Cohen recommends electrolyte drinks for similar situations, as well as for pregnant or breastfeeding people, people traveling, and those undergoing certain medical treatments.

We consulted Jim White, R. We also conducted our own research and sifted through tons of online reviews to find the best electrolyte drinks available. For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being.

Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions. Before joining GH, she was an editorial assistant at Prevention, where she covered health topics and celebrity news.

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Our top picks 1. Pros Low calorie Variety of flavors No added sugar. Cons Some find the flavor weak. Electrolytes Sodium and potassium Added sugar 0. Pros No added sugar Antioxidants and vitamins included Low calories. Cons Some reviewers report too strong of a flavor. Electrolytes Sodium, potassium, and magnesium Added sugar 0.

Pros Gluten free High in potassium Super hydrating. Cons 1 g added sugar. Electrolytes Potassium, sodium, phosphorus, and magnesium Added sugar 1 g. Coconut water is a natural and refreshing beverage that contains essential electrolytes such as potassium, magnesium, and sodium.

It is low in calories and high in hydration, making it an excellent choice for staying refreshed during summer. With its slightly sweet and nutty taste, coconut water is a delicious alternative to sugary sports drinks.

Watermelon is not only a summer favorite but also a fantastic source of hydration. Blend fresh watermelon chunks and strain the juice for a delicious and electrolyte-rich beverage. Watermelon is rich in potassium, magnesium, and vitamin C, which not only replenish electrolytes but also provide antioxidants to combat free radicals.

Also read: Stay cool and healthy this summer with watermelon: 5 delicious ways to enjoy it! Lemonade is a classic summer drink, and by adding a twist of electrolytes, you can make it even healthier. Squeeze fresh lemons into a pitcher of water and add a pinch of sea salt for an electrolyte boost.

You can also add a touch of honey or maple syrup for natural sweetness. This simple yet effective drink will keep you hydrated and refreshed all day long.

If you prefer a DIY approach, you can create your own sports drink at home with just a few ingredients. Mix water, freshly squeezed orange juice, a pinch of sea salt, and a teaspoon of honey or agave syrup for a natural source of electrolytes.

This homemade alternative will not only save you money but also help you avoid the excessive sugar found in store-bought sports drinks. Infused water is an excellent way to add flavor to your hydration routine. To prepare infused water, slice cucumbers and place them in a jug.

Add a handful of fresh mint sprigs to the jug as well. Allow the mixture to sit in the refrigerator for a few hours, allowing the flavors to blend together. Cucumbers contain electrolytes like potassium and magnesium, while mint adds a refreshing twist.