Electrolytes are essential for the body to function . These minerals conduct electrical charges when mixed with water. and they perform different functions, such as nerve signaling, PH balance, muscle contraction and hydration.
The main electrolytes used in these tasks are sodium, potassium, magnesium, calcium, phosphorus, chloride, and bicarbonate. If in any of the cases your electrolyte levels decrease too much, your health can suffer serious consequences.
The loss of electrolytes happens naturally through sweat and other products that the body discards; For this reason, it is of great importance that you know how to replace them. Therefore, we offer you 5 healthy drinks high in electrolytes that you can consume during your day to achieve it.
5 electrolyte-rich drinks
1. Coconut water
As you may have already guessed, coconut water is the fluid that you can find inside the same fruit. Currently there is an increase in its popularity and it is marketed worldwide.
The benefits of this drink lie in its low sugar levels and its wide variety of electrolytes, such as sodium, potassium, calcium and magnesium.
A glass or 230 ml of coconut water can have only 46 calories, making it a healthy alternative compared to other drinks on the market.
2. Milk
You will be surprised to discover that milk has many functions other than being part of your daily breakfasts. It has a large amount of electrolytes, such as calcium, sodium and potassium and provides you with a great combination of carbohydrates and proteins.
Another advantage of milk is that you can choose between its different versions: low-fat, whole or skimmed. For those who are vegan or lactose intolerant there are also soy-based and lactose-free options.
Although plant- based milk alternatives do not offer the same benefits as cow’s milk, studies have found that the protein in soy milk can aid muscle repair while providing milk-like electrolytes cow (Wilkinson et al., 2007).
3. Watermelon water (and other juices)
Experts say that 230 ml or a pure glass of watermelon juice provides you with 6% of the necessary daily value of potassium and magnesium. In addition, it offers small amounts of other electrolytes, such as calcium and phosphorus.
Another interesting feature is that watermelon juice contains L-citrulline , an amino acid that promotes oxygen transport and athletic performance. However, recent research suggests that the amount of L-citrulline in watermelon juice is not sufficient to have significant effects on athletic performance (Cutrufello, Gadomski & Zavorsky, 2015).
On the other hand, you can get electrolytes from other similar fruits, such as oranges and cherries. The only disadvantage of these juices is their low amount of sodium, which can be a drawback when your body needs it after a strenuous workout.
To avoid having low sodium levels in your blood after playing sports, you can create your own sports drinks by combining various fruit juices, salt, and water.
4. Smoothies
The great thing about making a smoothie is that you can combine your favorite fruits, vegetables, and seeds into one highly nutritional drink.
They are normally recommended to recover electrolytes after an upset stomach , since these types of drinks are easier to digest than solid foods.
Another good time to have a shake is after training, since if you include protein ingredients you can support the growth of muscle tissue and repair it.
5. Sports drinks
For sports lovers, drinks of this type are essential after an exercise routine, especially for professional athletes; which need to recover carbohydrates, fluids and electrolytes.
However, drinks marketed globally as sports drinks also have major disadvantages. One of them is the high proportion of artificial colors, flavorings and added sugars that are not really necessary. In fact, approximately 350 ml of a popular sports drink contains more than 20 g of added sugar; that is, more than half the recommended dose daily.
On the other hand, the sugar-free versions are not much better, since instead of using added sugars they use sugar alcohols or artificial sweeteners. The latter can cause uncomfortable stomach symptoms, such as gas or bloating.
To avoid all harmful ingredients, you can create your own sports drink from a combination of pure fruit juice, coconut water and a pinch of salt.
References
- Ansley, H. 8 Healthy Drinks Rich in Electrolytes. For Livestrong. [Revised December 2019].
- Cutrufello, PT, Gadomski, SJ and Zavorsky, GS (2015). The effect of l-citrulline and watermelon juice supplementation on anaerobic and aerobic exercise performance. Journal of sports sciences . doi: 10.1080 / 02640414.2014.990495
- Wilkinson, SB, Tarnopolsky, MA, Macdonald, MJ, Macdonald, JR, Armstrong, D. and Phillips, SM (2007). Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. The American journal of clinical nutrition. doi: 10.1093 / ajcn / 85.4.1031
