If you’re looking to add healthy drinks to your routine, drinks rich in electrolytes are a great choice. Electrolytes are essential minerals that conduct electrical charges in the body, playing an important role in hydration, muscle contraction, and nerve signaling. Some activities, such as intense exercise, vomiting, or diarrhea, can cause an increase in electrolyte loss, making it important to replenish them regularly with a mineral-rich diet.
In this article, VINUT will explore eight healthy drinks rich in electrolytes that you might want to consider adding to your wellness toolkit.
1. Coconut Water
Coconut water is a clear liquid found inside coconuts and has become increasingly popular over the years. It is now bottled and sold worldwide. Coconut water is naturally low in sugar and contains many electrolytes, including sodium, potassium, calcium, and magnesium. At only 46 calories per cup, it’s a healthier alternative to sodas, juices, and traditional sports drinks. Coconut water is also packed with antioxidants, making it a great option for post-workout recovery.
2. Watermelon Juice
Though the name may suggest otherwise, watermelon water is simply the juice that comes from a watermelon. One cup of 100% watermelon juice provides almost 6% of the Daily Value (DV) for potassium and magnesium while offering small amounts, like calcium and phosphorus. Watermelon juice also contains L-citrulline, which can enhance oxygen transport and athletic performance at supplemental doses.
3. Fruit Juices
Other types of fruit juice, such as orange and tart cherry juice, are also good sources of electrolytes, particularly potassium, magnesium, and phosphorus. Plus, 100% fruit juice doubles as a great source of vitamins and antioxidants. However, one of the main drawbacks is that it’s typically low in sodium. If you’re sweating for an extended period, rehydration with a beverage that doesn’t contain sodium can lead to low blood sodium levels.
4. Electrolyte-Infused Water
Electrolyte-infused water can be a fantastic low-calorie way to replenish electrolytes and keep you hydrated. However, not all electrolyte waters are created equal. Most standard tap water contains about 2–3% of your daily needs for electrolytes like sodium, calcium, and magnesium. Certain brands of electrolyte-enhanced bottled water can also be costly and don’t contain significantly more electrolytes—in some cases, even less.
5. Sports Drinks
Commercially sold sports drinks like Gatorade and Powerade have been among the most popular electrolyte drinks on the market since the 1980s. These beverages can come in handy for endurance athletes who need easily digestible carbs, fluid, and electrolytes to maintain hydration and energy throughout an athletic event or training session.
A 12-ounce serving of Gatorade or Powerade contains over 20 grams of added sugar, which is more than half of the recommended daily amount. Making your own sports drink with ingredients like coconut water, fruit juice, and a pinch of salt is a healthier alternative.
6. Bone Broth
Bone broth is a nutrient-dense soup made by simmering animal bones and connective tissues. It’s rich in minerals like calcium, magnesium, and potassium, making it an excellent source of electrolytes. The collagen in bone broth also supports joint health, helps repair leaky gut syndrome, and improves skin health. You can make your own bone broth or purchase pre-made versions at your local health food store.
7. Herbal Tea
Certain herbal teas like nettle tea and dandelion root tea are rich in minerals and electrolytes. Nettle tea is high in calcium, magnesium, and potassium and can help alleviate seasonal allergies and reduce inflammation. Dandelion root tea is a natural diuretic that promotes liver and digestive health, making it an excellent option for detoxification.
8. Kombucha
Kombucha is a fermented drink made from green or black tea, sugar, and a symbiotic culture of bacteria and yeast. It’s high in probiotics, which support gut health, and contains small amounts of electrolytes like sodium, potassium, and magnesium. Kombucha is also naturally carbonated, making it an excellent alternative to sugary soda.
VINUT hopes this article has provided you with some valuable insights into incorporating healthy drinks rich in electrolytes into your daily routine. Stay hydrated and healthy!