Everything you need to know about the process, the history, and the benefits
It's not just hydration we have to worry about during summer—in the heat, our body loses salts and essential minerals rapidly through sweat and urination. This process occurs even faster if you are exercising in the heat. The solution? Drinks that replace the important compounds our body needs to function in a balanced, healthy way. Luckily, many of these options are delicious as well as hydrating.
These beverages will cool you down and help to remineralize your body: click on to find out what they are!
Coconut water is also rich in sodium, magnesium, and calcium, while being low in both sugar and calories (but watch out for added sugar in canned/cartoned brands).
A glass of coconut water contains just 46 calories. Enjoy it on a hot day to stay hydrated and refreshed! But a note: it doesn't make a good recovery drink after sports.
The clear liquid found inside a coconut is a rich source of electrolytes, particularly potassium.
Fruit juices are packed with essential vitamins and antioxidants, as well as offering fructose sugar, to help you feel rejuvenated when you need to hydrate.
Rich in calcium, sodium, and potassium, milk also has a high protein and carbohydrate content, helping to replenish lost electrolytes.
Unfortunately for those who are lactose intolerant, plant-based milks don't offer the same benefits. Soy contains more protein than other plant options though, so it might be the best choice for those who can't have dairy for allergy or food choice reasons.
Perhaps it's not the first drink that comes to mind in the summer heat, but that doesn't change the fact that milk is actually not a bad choice!
Be mindful of the amount of juice you consume though, as the sugar content can contain higher calories. Fruit juices also tend to lack sodium, a mineral that's essential and easily lost in summer heat, so they're not the best choice for post-workout recovery.
Watermelon may pack the heaviest electrolyte-infused punch, but other fruit juices shouldn't be overlooked all the same.
There are no rules with smoothies, so adding your favorite fruits, nut butters, and dairy products can create a nutritious beverage that's great for post-workout recovery, too.
What better way to get a helping of electrolytes than combining several electrolyte-rich foods together to make a restoring smoothie?
Not only are smoothies delicious, you can pack them with zesty berries or add coconut water, some milk, or protein powder to bump up the electrolyte content.
It's marketed for children, but adults can drink it, too. It has less sugar than a sports drink, and contains sodium, potassium, and chloride.
Pedialyte is specifically created for people who have experienced fluid loss. This can occur due to physical issues such as vomiting and diarrhea.
Electrolyte-replacement sports drinks have been on the market since the 1980s. Some of the most popular brands include Gatorade and Powerade.
For endurance athletes, they're a great choice for quick rehydration of lost fluids and digestible carbohydrates. However, some contain a lot of sugar or artificial sweeteners.
Pay attention to the ingredient list when choosing sports drinks. Pay particular attention to the sugar content and the addition of unnecessary additives, so you can make a healthier choice.
Watermelon is one of the most hydrating foods you can eat. Why? The clue is in the name: this fruit is made up mostly of water.
Watermelon juice also contains an amino acid called L-citrulline, which helps transport oxygen around the body. Small amounts of calcium and phosphorus are also found in it.
But did you know it makes a really good rehydrating and rebalancing drink, too, if you juice the pulp? It's high in potassium and magnesium.
It might not be the first drink you think of, but, in terms of healthy electrolytes, kombucha contains a modest offering.
To keep it as healthy as possible, make your own at home and add ingredients such as lemon juice to boost this probiotic drink.
The sodium, potassium, and magnesium in kombucha is not as high as in sports drinks, for example, but it can help keep you hydrated on a hot day.
Electrolyte tablets are high in sodium to help replace the salts lost through sweating. Unless you have been sweating a lot, such as after an intense workout, these do not need to be consumed.
Sources: (Healthline) (Verywell Health)
See also: Is zinc the mineral you're missing?
These are usually used by athletes to replenish lost electrolytes after performing a high-intensity workout, and it's not advised to take them otherwise.
Electrolyte water is water that's been infused with electrolytes, either by adding them prior to being sold (and marketed as such), or by using powder or tablets.
Ever reached for water on a hot day but it just doesn't seem to satisfy or quench your thirst? It could be because your body is running low in electrolytes.
We lose electrolytes faster in summer heat, due to increased sweating. Vomiting, diarrhea, and frequent urination can also reduce electrolyte levels. With this in mind, try the following drinks to help restore balance to your body when it's hot out!
Healthy, electrolyte-rich drinks to sip on this summer
Stay refreshed!
FOOD Hydration
It's not just hydration we have to worry about during summer—in the heat, our body loses salts and essential minerals rapidly through sweat and urination. This process occurs even faster if you are exercising in the heat. The solution? Drinks that replace the important compounds our body needs to function in a balanced, healthy way. Luckily, many of these options are delicious as well as hydrating.
These beverages will cool you down and help to remineralize your body: click on to find out what they are!