When to Pick Electrolyte Drinks Over Water
Tips to avoid dehydration and electrolyte imbalances
Tips to avoid dehydration and electrolyte imbalances
When you’re thirsty, you can drink tap or bottled water to stay hydrated. But if you sweat a lot from exercise or heat, you may need more than just water.
You might need an electrolyte drink.
These drinks can help replace minerals lost through sweat. We need a balance of electrolytes for our bodies to work well and prevent health issues.
“Some of the common symptoms of electrolyte imbalances include muscle twitching and muscle cramps, increased thirst, poor endurance, salt craving and irritability,” says Zachary Sprague, DO, a family medicine physician with expertise in sports medicine at Scripps Coastal Medical Center Carlsbad.
What are electrolytes?
Electrolytes are essential minerals in your body that carry an electrical charge. They are in your blood, sweat and urine. They include sodium, potassium, calcium and magnesium. Electrolytes are important for keeping you hydrated, nerve and muscle function and other bodily processes.
Six simple ways to stay hydrated and replace electrolytes
If you plan to be active in hot weather, consider these tips before choosing a beverage:
1. Hydrate early and start with water
Drink water before exercising. Waiting until you feel thirsty to drink might not be enough to meet your body’s hydration needs. By the time you feel thirsty, you may already be low on fluids and it could affect how well you perform during exercise or sports.
Keep in mind, dehydration can occur without you noticing, especially during physical activity. Once you're dehydrated, it's harder to rehydrate and restore electrolytes.
2. Anticipate your water, electrolyte needs
Water usually works well after shorter, less strenuous activities. How much water you need usually depends on the intensity and type of workout and climate.
“In general, water should be sufficient hydration for a regular workout, but electrolyte drinks are beneficial in high intensity workouts in warm environments, regardless of duration,” says Dr. Sprague.
Eating water-rich fruits and veggies, like watermelon and cucumber, contribute to your daily fluid intake and helps you stay hydrated too.
3. Water vs sports drinks: choose wisely
Sports drinks contain electrolytes and carbohydrates in addition to water. They can be helpful for maintaining hydration levels during high intensity exercise.
The main electrolytes in sports drinks are sodium and potassium. Carbs often come in the form of sugars, such as glucose, sucrose and fructose. Look for sports drinks without added sugar if that's something you're trying to avoid.
Limiting sugary drinks is important to help prevent weight gain and related health issues.
Dr. Sprague says if you want the benefits of electrolytes, choose a drink that lists 4 to 8% carbohydrates per serving.
4. Pair plain water with a salty snack
Because most electrolyte drinks are packed with sugar, consider forgoing one in favor of eating a salty snack like mixed nuts and drinking water.
Nuts are a nutritious snack option for post-exercise recovery, providing healthy fats, protein and minerals without added sugar.
5. Try coconut or cactus water
Unsweetened coconut water is naturally rich in electrolytes and has less sugar than most sports drinks if none has been added. And though hard to find, cactus water delivers electrolytes with less sugar than coconut water.
6. Make your own electrolyte drink
Pull out your blender and whip up a nutritious beverage made with celery, apple and lemon, or with bananas, almond milk and kale.
7. Exercise with caution
Limit outdoor exercise to early morning or late afternoon, staying in the shade during the hottest part of the day.
If you haven’t been active for a while, you may need to go easy at first and practice consistency in addition to caution. Start slow, build up and know the warning signs of overdoing it.