4 types of electrolyte replacement water that are good for your health

Electrolytes are minerals such as sodium, potassium, magnesium, calcium, phosphorus, chloride and bicarbonate, which exist in blood, urine and body fluids. They carry an electrical charge and regulate essential functions such as nerve signaling, pH balance, muscle contraction and maintaining water in the body.

Electrolyte levels in the blood and body fluids that are too high or too low can cause serious health complications. Daily loss of water and electrolytes occurs naturally through sweating and eliminating other waste products. Therefore, supplementing your diet rich in these minerals may help.

Coconut water

Coconut water is low in sugar and contains many electrolytes including sodium, potassium, calcium, and magnesium. Each cup (237 ml) of coconut water has only 46 calories, making it a lower-calorie alternative to soft drinks, sugary juices, and traditional sports drinks.

Cow’s milk

Cow’s milk provides a rich source of electrolytes such as calcium, sodium, and potassium. It also contains carbohydrates and protein, two macronutrients that can replenish energy and promote muscle tissue recovery after a workout.

Prefer whole, low-fat milk or skim, unflavored milk to limit added sugar. People with lactose intolerance should consider choosing lactose-free milk like soy milk.

Watermelon juice

One cup (227 ml) of 100% pure watermelon juice provides nearly 6% of the body’s daily allowance (DV) of potassium and magnesium along with small amounts of other electrolytes such as calcium and phosphorus. This beverage also contains L-citrulline, which can enhance oxygen transport, athletic performance and muscle recovery.

Other 100% pure fruit juices can also be good sources of electrolytes. For example, orange juice and cherry juice also contain potassium, magnesium and phosphorus. 100% pure fruit juice is also rich in vitamins and antioxidants. You should prioritize pure, fresh juice, avoid adding sugar or sweeteners to drinks.

Smoothie

Drinking a smoothie is a simple way to combine a variety of electrolyte-rich foods into an easy-to-consume drink. Common ingredients such as fruits, vegetables, nuts, beans and dairy products are both delicious and provide electrolytes. For people with diarrhea or vomiting, smoothies are easier to digest and help replace electrolytes more effectively than whole foods.

Adding whey protein powder to smoothies also supports muscle recovery after exercise. However, this drink can make you feel too full during heavy or prolonged exercise. You should drink smoothies at least an hour before or immediately after exercise.