7 Electrolyte drinks that keep you hydrated, energised, and aid faster recovery |
Hydration is vital for overall health, physical activity, and quick recovery, where water alone may not be enough, especially in cases of heavy exercise, hot weather, and illness. But electrolytes such as sodium, potassium, calcium, and magnesium help maintain hydration levels and facilitate proper muscle function. Sports drinks are popular, though they are commonly loaded with sugar and chemicals, giving rise to natural alternatives rich in nutrients. Coconut water, low-fat chocolate milk, and a few popular drinks hydrate you while providing you with essential electrolytes. It is very helpful to understand the working mechanisms of these drinks and their usage so you can be energised and avoid fatigue, no matter what you do daily.
Electrolyte drinks for hydration and recovery
Infused water
Infused water simply means water that has had natural minerals and natural flavors like lemon, cucumber, or mint added to it. Infused water has low levels of minerals like magnesium, potassium, and sodium in it, which makes it the perfect refreshing way to hydrate the body when engaging in low-level exercises or sports. Infused water has low sugar levels and can be consumed freely; however, some commercially packaged versions may include hidden sugar levels that should be checked before consuming the product. Infused water is an excellent product to help hydrate the body when the goal doesn’t include an influx of calories.
Coconut water
Coconut water is the clear fluid found in young coconuts, which contains potassium, sodium, chloride, and carbohydrates. In recent times, it has been utilised for years in tropical regions because of its natural ability to rehydrate orally, especially during mild dehydration or routine exercise. In addition, its antioxidant properties help alleviate oxidative stress generated by physical exercise, and it naturally resupplies essential minerals. Unlike sports drinks, coconut water is less sugary and free from additives.
Sports drinks
Sports drinks are designed to replace the lost fluid and electrolytes in the body during intense or prolonged exercise. Sports drinks consist of water, salt, and carbohydrates. They are designed to provide hydration as well as energy. Sugar concentration in sports drinks generally varies from 6-8%, making them ideal for athletes looking to immediately replenish their bodies during long races. However, when an individual performs low-intensity exercise, sports drinks are not ideal, as they generate unnecessary calories.
Cows’ milk
Cow’s milk is another natural drink that can be used instead of sports drinks. This is because it consists of protein, calcium, electrolytes, and carbohydrates. Such components not only allow it to act as a drink that is involved in the hydration process of the body, but they are also rich in nutrients that help to regulate the healing of muscles that are broken during exercise. Its protein component is vital in rebuilding muscles after exercise. Additionally, the electrolyte present in cow’s milk is involved in regulating fluid levels in the body.
Pickle juice
Pickle juice has been touted for its high levels of sodium, potassium, and vitamin C, as well as its ability to treat or prevent muscle cramps. A small amount can be consumed for fast electrolyte replenishment both before and after physical activities. In fact, the very high sodium level makes it necessary that it be taken with caution, particularly for people with high blood pressure or even those on low-sodium diets. Pickle juice is actually meant for strategic, not daily, use as a drink.
Maple water
Maple water is another fluid extracted from the sap of maple trees and is a nice and natural means by which electrolytes can be replenished in the body. It is rich in calcium, potassium, and trace elements and has antioxidant properties. The low sodium levels may prevent its ability to rapidly rehydrate after exercise and are best suited for drinking after a workout or even for regular drinking purposes, depending on the level of physical exertion.
Low-fat chocolate milk
Low-fat chocolate milk mixes carbohydrates, proteins, calcium, and sodium to offer a highly valuable post-workout drink. It not only replenishes fluids and heals muscles, as offered by commercial products for post-workout drinks, but it also provides strength and helps in the growth of muscles due to its nutritional benefits. Low-fat chocolate milk can prove to be a cost-effective solution after exercise routines.
Choosing the electrolyte beverages
Electrolyte beverages should have sufficient quantities of sodium to help counteract the effect of sweat and should have mineral ingredients from nature. Electrolyte beverages for low-intensity drinking include coconut water and water infused with fruits, while sports drinks, cow’s milk, or low-fat chocolate milk serve as sufficient sources of energy and electrolytes after engaging in heavy activities. Quick tip: Care should be taken to exclude beverages where sugars, food colorings, and other unnecessary ingredients have been added.
