But the reality is that only certain groups of people and certain circumstances require electrolyte replacement.
Curious about whether you really need that sports drink or powder?
We’ve got experts' answers on how to get electrolytes (and who really needs them).
The need-to-knows:
What are electrolytes?
You’ve probably seen them marketed on sports drinks, fruits, and juices, but whatareelectrolytes?
Short answer: They’re minerals!
These include controlling muscle contraction, maintaining fluid balance, and calibrating the proper acidity of blood.
Summary
Electrolytes include:
Who needs electrolytes after a workout?
There are times when a sweaty workout may leave you depleted enough to need a mineral boost.
The only way to accurately determine if your electrolytes are low is a blood test.
You’ve got lots of options.
Powders, dietary supplements, drinks, and foods can all replenish you when your stores are low.
(We’ve got specific recommendations below.)
Of all the electrolytes lost through bodily fluids, sodium may be the most important to replace.
To consume enough sodium without causing damage to your health, Stefanski says timing matters.
(Some electrolyte powders contain over 1,000 milligrams of sodium in a single serving!)
Sources of electrolytes
Electrolytes come in some surprising packages!
Juice
Many Americansdon’t get enough potassium7, but juice is an excellent way to load up.
A 1-cup glass of OJ, for example, contains443 milligrams8.
Just beware of the high sugar content in some packaged juices.
Salty snacks
Ever wondered how to get electrolytes without sugar?
Turn to snacks like salted peanuts, popcorn, or edamame.
You’ll get plenty of sodium without added sweetener.
Milk
Cow’s milk naturally contains the electrolyte trifecta of calcium, phosphorus, and potassium.
Dried apricots
For an easy, electrolyte-rich workout snack, stock your gym bag with dried apricots.
They’re some of the highest-potassium foods around at1,510 milligrams per cup9.
They’re also a natural source of calcium and magnesium.
Here are the10 best options of the year for keeping your body hydrated.
Salt
Can you guess which electrolyte salt contains?
Sodium, of course!
Add salt to your veggies, stews, or meats to increase the sodium content (and flavor).
Is fancy salt a better source of electrolytes?
Try this homemade mineral replenisher:
Ingredients:
Directions:
Blend all ingredients well.
We really only need to get more electrolytes when we’ve lost significant amounts.
During moderate physical exertion, most healthy people did not need sports drinks to replenish lost electrolytes.
Frequently drinking sugary sports beverages has been associated with health problems likecavities11,weight gain12, anddiabetes13.
Side effects of too many electrolytes
When it comes to electrolytes, more isn’t always better.
Itispossible to overdo it on minerals like sodium and potassium.
This could potentially be dangerous.
For most people, there’s no need to go above these numbers.
Similarly, the recommended daily limit for sodium is 2,300 milligrams.
Don’t forget, too, that many electrolyte drinks contain super-high amounts of sweetener.
Refuel by keeping your favorites on hand after a workoutjust be sure to check the sugar content first.
As a distance runner, I’m prone to feeling lightheaded and nauseous after longer runs over 1.5 hours.
Common foods and drinks contain more electrolytes than you might realize.
Focus on mineral-rich foods like the ones listed above for sufficient electrolyte levels.
What is the best source of electrolytes?
Still, plenty of other foods and drinks are excellent sources of electrolytes too.
What are the signs of low electrolytes?
If you’re low on electrolytes, it’s easy to confuse your symptoms with other issues.
But there are some hallmarks to watch out for.
If these symptoms persist after replenishing your electrolytes, reach out to a doctor.
Only certain scenarios really require electrolyte replacement.
Still wondering about how to balance your hydration efforts?
Don’t miss ourguide to healthy rehydration.
