It naturally contains more electrolytes than tap water but no sugar. It's not your best option for electrolytes. And it's also low in sugar—around 6 grams in an 8-oz serving, per the USDA. While studies are mixed, a study in the Journal of Physical Education, Health and Sport suggests that coconut water rehydrates as well as traditional sports drinks.

These study authors also point out that coconut water has antioxidants, which traditional sports drinks typically lack. The antioxidants might be able to help with minimizing stress at the cellular level from intense exercise.

Maple water is a newer water on the market that claims to be helpful with hydration due to its naturally occurring electrolytes. While more research is needed, maple water might not rehydrate any better than plain water, per a study in the Journal of the International Society of Sports Nutrition. But like coconut water, maple water also contains antioxidants and may offer some benefits there compared to plain water.

Create your own balanced electrolyte drink to customize the beverage to your taste. You can use natural ingredients like tap water, mineral water or coconut water for the base. Add lemon or lime juice, ginger, salt and agave syrup.

Making these drinks with an electrolyte powder is another easy and quick way to stay hydrated. Nooma was created by two athletes who were fed up with all the sugar and artificial ingredients in traditional sports drinks.

Nuun makes electrolyte tablets that can be added to water and provides numerous minerals including sodium, potassium, chloride and calcium. They have tablets targeted for sports, immunity, endurance and more.

The sport tablets, for example, also contain caffeine. Nuun tablets are sweetened with stevia leaf extract. Pedialyte has a variety of products that are effective for kids and adults alike. Pedialyte is targeted more for dehydration and sickness such as food poisoning, stomach flu and morning sickness, but it's also an option for rehydrating post-exercise.

It also has zinc. It does have artificial sweeteners though, which is what keeps the overall sugar content down. Heralded as the original sports drink, Gatorade was created at the University of Florida to help athletes combat dehydration in the hot Florida weather.

While it has sodium and potassium, which are great for replenishing electrolytes after a strenuous workout, one oz serving has 36 grams of sugar and artificial food dyes. Gatorade also makes products with less sugar, like G2, and products with no sugar, like G Zero.

On a daily basis, water and a healthy diet of fruits and vegetables are sufficient to keep your electrolyte levels balanced. However, if you become dehydrated from a strenuous workout, extreme heat, vomiting or diarrhea, an electrolyte drink will help you rehydrate and replenish electrolytes.

Find a drink with sodium and potassium, as well as magnesium, calcium and chloride if you can. It's ideal if it has a small amount of sugar to help absorption, but not too much, as it will slow digestion.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Healthy Eating. By Lainey is a weight-loss dietitian who helps people ditch diets, change their habits and create a healthy lifestyle that lasts. Lainey Younkin, M.

EatingWell's Editorial Guidelines. Reviewed by Dietitian Lisa Valente is a registered dietitian and nutrition editor. Reviewed by Dietitian Lisa Valente, M. In This Article View All. In This Article. What Are Electrolytes? Do You Need Electrolyte Drinks? What Is in Electrolyte Drinks?

What Are the Best Electrolyte Drinks? The Bottom Line. Trending Videos. How Much Water Should You Drink, By The Numbers. Was this page helpful? Electrolyte water is infused with electrolytes. It often contains other flavors and sweeteners as well.

Electrolyte water often contains less sugar and calories than sports drinks. Brands like Propel offer low-sugar options. However, these waters still contain artificial sweeteners. Electrolyte tablets are a convenient way to replenish electrolytes.

Drop a tablet into a bottle of water and let it dissolve. These tablets are designed for athletes who need to replace electrolytes after a rigorous workout. They are usually high in sodium to replace the sodium you lose through sweat.

Electrolyte powder can be dissolved in water, is designed for athletes, and contains high electrolytes. Do not consume electrolyte powder unless you are performing a high-intensity workout. Electrolyte drops are a concentrated electrolyte solution.

Athletes can add a few drops to their water or smoothie for quick electrolyte replacement. They are usually unflavored and very low in sugar. The least healthy sports drinks are those high in sugar or artificial sweeteners. Sports drinks contain less sugar than soda and energy drinks but can still have too much.

Athletes who regularly perform high-intensity workouts need the sugar and electrolytes in sports drinks or another source of electrolytes during and after exercise. However, people who don't lose fluids through sweat or gastrointestinal losses don't need sports drinks.

One study found that regularly drinking sports drinks can increase the risk of:. The more frequently adolescents who are not active drink sports drinks, the higher their body mass index BMI tends to be.

Electrolytes are essential for overall health, cell function, and muscle contraction. When the body experiences an electrolyte imbalance, these bodily functions cannot work properly.

Hyponatremia low sodium is the most common symptom, which causes headaches, confusion, nausea, and delirium. Other symptoms of electrolyte imbalances include:. It is possible to consume too many electrolytes. Drinking too much or too little during strenuous exercise can lead to serious electrolyte imbalances.

Overhydration, or drinking too much water, can lead to low sodium levels hyponatremia. This may cause headaches, confusion, fatigue, stomach upset, and muscle cramps. They regulate specific bodily functions like brain function, heart rhythm, and muscle and nerve function.

Our bodies need a healthy level of primary electrolytes, including sodium, potassium, magnesium, calcium, phosphorus, chloride, and bicarbonate. When these electrolytes are too high or too low, serious symptoms and health problems can occur.

If this imbalance isn't treated, it can become life-threatening. People who have experienced fluid loss may require an electrolyte drink to replenish lost electrolytes. Electrolytes are lost through sweat during intense workouts or through gastrointestinal problems like vomiting or diarrhea.

Healthy electrolyte drinks include coconut water, milk, fruit juice, smoothies, and sports drinks. Fluid and electrolyte balance. Barley OR, Chapman DW, Abbiss CR.

Reviewing the current methods of assessing hydration in athletes. J Int Soc Sports Nutr. Vitale K, Getzin A. Nutrition and supplement update for the endurance athlete: review and recommendations. Department of Agriculture. Milk, nonfat, fluid, with added vitamin A and vitamin D fat free or skim.

James LJ, Stevenson EJ, Rumbold PLS, Hulston CJ. Cow's milk as a post-exercise recovery drink: implications for performance and health. Eur J Sport Sci.

Nuts, coconut water liquid from coconuts. Orange juice, no pulp, not fortified, from concentrate, refrigerated. Crowe-White K, Parrott JS, Stote KS, et al. Crit Rev Food Sci Nutr. Banana, ripe and slightly ripe, raw. Yogurt, Greek, plain, nonfat.

Peanut butter, creamy. Pedialyte® classic. No sugar sports drink. Electrolyte hydration. Science In Sport. Go Hydro. Hydration drops. Pound CM, Blair B, et al. Energy and sports drinks in children and adolescents.

Paediatr Child Health. Field AE, Sonneville KR, Falbe J, et al. Association of sports drinks with weight gain among adolescents and young adults. Obesity Silver Spring. Electrolyte imbalances. Belval LN, Hosokawa Y, Casa DJ, et al.

Practical hydration solutions for sports. By Carrie Madormo, RN, MPH Carrie Madormo, RN, MPH, is a health writer with over a decade of experience working as a registered nurse.

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. 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.

When Is the Best Time to Take Zinc? The 11 Best Probiotic Supplements. The Best Time to Take Vitamins. Is Pre-Workout Bad for You? Experts Explain. The Best Collagen Powders for Skin and Nails. Can You Take Berberine for Weight Loss? The Best Iron Supplements.

Dietitian-Approved Foods High in Vitamin D. com Medical Review Board Prevention Awards Win. Skip to Content Health Beauty Fitness Nutrition Life. sign in. BEST WALKING SHOES VALENTINE'S GIFTS FOR HER VALENTINE'S GIFTS FOR HIM BEST HAMSTRING STRETCHES HEALTHY SMOOTHIE RECIPES.

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. Advertisement - Continue Reading Below. Pros Sea salt and himalayan salt provide electrolytes No added sugars Low in carbs Low calorie. Cons Not for those with high blood pressure.

Pros Sugar free Provides protein. Cons Not vegetarian- or vegan-friendly. Electrolytes Sodium, potassium, and calcium Added sugar 0. Pros Antioxidants and vitamins included Zero calories Low price. Cons Not vegan. Electrolytes Sodium Added sugar 0.

Pros High potassium content No added sugar Includes vitamin C. Cons No sodium. Electrolytes Pottasium Added sugar 0. How to choose an electrolyte drink. However, since it lacks sodium — the primary electrolyte lost in sweat — it may not be the best option for your post-workout drink.

In fact, research shows coconut water may not be more hydrating than plain water during and after workouts. You may benefit from a sports beverage, mix, or tablet.

Some popular options include Gatorade, Powerade, Liquid IV, Nuun Electrolytes, and Skratch. While some people may be weary of sports drinks with sugar, research shows that carbohydrates which include sugar can help improve performance when exercising or competing in the heat for more than an hour.

If you exercise for less than an hour at a low to moderate intensity, water will likely do the trick. Drinking fruit juices like orange and watermelon juice can help you stay hydrated and provide essential nutrients, including potassium and magnesium.

Around 1 cup of watermelon juice contains mg of potassium and 24 mg of magnesium. If you are concerned about blood sugar stability, try pairing your glass of OJ with a meal or snack containing protein, fat, and fiber like avocado toast on whole wheat toast with an egg to prevent large blood sugar spikes.

When it comes to exercise, juice is missing one key electrolyte—sodium. If you are not a fan of store-bought electrolyte beverages, you can make your own at home and tweak it to make your taste buds happy, says Karnatz. Not only that, but they're often more cost-effective than store-bought electrolyte drink varieties.

It's best to include a carbohydrate source and flavor enhancers, along with electrolytes including sodium especially if you're using it as a sports or activity hydration source.

If you are training or racing and want to keep it simple, Yawitz points to pickle juice and adding salt to drinks. Adding a dash of salt to unflavored coconut water can also help replace some of the electrolytes lost during intense exercise.

For recipes, check out Bucket List Tummy , which is geared towards runners' electrolyte needs, and MEM Nutrition and Wellness blogs, which offers drink ideas for multiple electrolyte needs. Because several foods offer electrolytes, enjoying a relatively balanced diet is a foundational aspect of keeping yourself properly hydrated, regardless of activity level or illness, says Yawitz.

For example, you can get your magnesium and calcium from leafy greens like spinach and kale, potassium from avocados and sweet potatoes, magnesium from nuts and seeds, and calcium, magnesium, and sodium from dairy products.

Electrolyte balance and hydration are key factors in keeping you alive and well. With an abundance of options, you can pick the electrolyte sources that make sense for your health needs, activity level, and personal preferences.

To stay well-hydrated, try including nutritious foods in your diet regularly like fruits, veggies, nuts, and whole grains , consuming enough fluids , as well as incorporating electrolyte beverages depending on your unique needs.

Use limited data to select advertising. Create profiles for personalised advertising.