Depending on your needs, electrolyte drinks that have creatine and collagen together can be liquids in bottles and cans or powders that you mix with water. They often contain sodium (to replace salt lost through sweat) and carbohydrates to fuel exercise. These may also include vitamins or minerals to meet your nutritional requirements.
Many water beverages with added nutrients are low-calorie and contain little or no sugar. They may also be sweetened with an alternative like stevia that is generally considered safe.
Sodium
Sodium balances the fluid levels in and outside cells. It tells the body how much to hold and flush. It also maintains normal blood pressure, nerve function, and supports muscle contractions. Electrolyte drinks contain sodium, which can help prevent dehydration during exercise and encourage muscle contractions.
Besides electrolyte-drinks, there are several food sources that provide these minerals. “The best way to get your electrolytes is through a well-balanced diet,” Zumpano says, adding that the electrolytes are found in a variety of whole foods like beans, seaweed, dairy products, dark chocolate, olives, pickles, avocados and leafy greens. You can also make a homemade electrolyte drink by squeezing the juice of one lemon into a liter of water with 1/4 teaspoon of salt, stirring until it’s fully dissolved. Then chill the mix in the fridge before drinking for better taste.
The majority of people can meet their electrolyte and fluid needs by drinking enough water and eating a healthy diet. However, there are times that an electrolyte drink is needed. If you’re engaging in intense physical activity for more than 60 minutes, spending extended periods of time outdoors or indoors in a hot environment, or experiencing vomiting and diarrhea, an electrolyte drink may help.
Potassium
Potassium is an essential mineral for the body’s proper functioning. It works with sodium and magnesium to create a small electric current, which sends signals throughout the body. It is also essential for nerve transmission and muscle contractions. Although potassium can be found in certain foods like bananas and avocados it is mainly acquired by eating a balanced diet and drinking a lot of electrolyte-rich water.
Making your own electrolyte drinks is as easy as adding a pinch of sea salt to a glass water and adding some lemon juice. Be careful when adding salt, as it can cause high pressure in some people. Citric acid from lemons can also cause stomach issues for some people.
If you are an endurance sportsperson, live in an environment that is hot or exercise for long periods of time, electrolyte drinks can be beneficial. These drinks can provide your body with a balanced mineral balance and help it absorb water more effectively. They are also helpful for people who experience muscle cramps or who suffer from gastrointestinal issues.
Some of these electrolyte beverages contain a lot of sugar, which can be unhealthy for some people. It’s important to read the label and choose one that is low in sugar if you need it. There are also powders you can add to water or other beverages for an electrolyte booster.
These electrolyte products are often a combination of sodium and calcium, potassium and magnesium. Some of these brands contain carbohydrates, which are helpful for athletes in need of energy. Consult a doctor prior to choosing an electrolyte-containing drink.
Magnesium
Aside from their hydration roles, electrolytes are essential for other functions in your body. Electrolytes are required to transmit electrical signals through your nervous system, and to facilitate muscle contractions such as heartbeats. They also play a part in maintaining the pH balance of your blood, which is essential for normal organ function. They also help regulate your blood pressure, and even act as an antioxidant in the body.
Make your own electrolyte beverage. You can be sure of what’s inside and avoid unnecessary additives like unpronounceable preservers. Plus, if you choose a recipe that uses natural sweeteners, you’ll cut down on the sugar content, which can be a problem in many commercial drinks.
You can also get more nutrients from Himalayan salt or sea-salt than regular table-salt, including calcium, potassium, magnesium, by using these ingredients. For this reason, it’s better to use these in your homemade electrolyte drink than the more processed, refined table salt.
For a quick and easy homemade electrolyte drink, combine a teaspoon of the powder with a glass of water and stir until fully dissolved. You can add a squeeze of lemon juice or honey for added flavor. This is a great alternative to store bought drinks that are usually filled with sugar and artificial colors and flavors.
Calcium
Drinks with electrolytes should not be substituted for water. They are only to be consumed if the body loses more sodium than what can be replaced through water alone. Hyponatremia (loss of electrolytes) is a medical problem that can lead to confusion and nausea. It can also cause delirium or death in severe cases.
Electrolyte beverages are often used by people who sweat excessively. This includes athletes and those suffering from heat exhaustion. They can be used to treat muscle cramps that are caused by exercise.
Electrolytes not only help the body maintain its osmotic equilibrium, but they also play a critical role in fueling its innate electrical system. This system powers muscles, nerves, even the brain. It’s therefore important to consume a diet rich in electrolytes.
Many electrolyte drink contain high levels of sugar, which can make dehydration symptoms worse for people with low sodium intake. You should stick to a low sugar option, such as a homemade electrolyte or ask a health professional how to get electrolytes in whole foods.
Many of the ingredients used in popular commercial electrolyte beverages can be found at your home, making it simple for anyone to meet their hydration requirements. The right homemade electrolyte drinks can help you beat a hangover or optimize performance, whether you’re an active person looking to maximize performance or an athlete trying to optimize their performance. When buying an electrolyte drink or powder, look for third-party certifications that confirm the safety of the ingredients.
Phosphorous
Phosphorous, a mineral, helps to form and maintain healthy bone. It also plays a role in the way your cells communicate and how your body uses energy. Like the other electrolytes, phosphorous supports proper muscle function and can reduce your risk of heart disease and high blood pressure. To reap the benefits of phosphorous, it’s important to consume foods that contain this nutrient.
Meat, fish and dairy products are good sources of phosphorous. So are legumes, whole grains, legumes or eggs. Dietary supplements may also provide phosphorous. Be sure to read the labels and only use dietary supplements that your healthcare provider has recommended. Some dietary supplements can have adverse effects when used in excess or with certain prescription and over-the-counter medications.
Drinking electrolyte beverages when exercising vigorously or in a warm environment can prevent dehydration, and improve performance. You can also use these beverages to help overcome illnesses, such as mild heat rash or life-threatening heatstroke. If your symptoms are severe, or if they don’t improve even after drinking an electrolyte beverage, you should consult a doctor.
The amount of electrolytes found in a drink is measured using millimoles per liter or milliequivalents. These units measure each ion’s amount, taking their charge and size into account. Electrolyte concentrations can also be expressed in milligrams/deciliter. These numbers are comparable, but millimoles are more consistent because they can be used for any atom or molecule. Milligrams are usually reserved for larger molecules such as minerals, vitamins and hormones. If you want to learn more, talk to a nutritionist who specializes in sports nutrition or a registered dietitian.
