This article discusses the healthiest electrolyte drinks, as well as those you should avoid. Our bodies lose electrolytes through fluid loss like sweat , vomiting, or diarrhea.

A high-intensity workout can lead to fluid loss through sweat. Researchers have determined that people exercising for over 60 minutes should replenish electrolytes through food or drink.

Just 1 cup of milk has 84 calories and includes calcium, magnesium , phosphorus , potassium, and sodium. One study found milk may be a better recovery drink than sports drinks.

Coconut water is the liquid found inside a coconut. It is also available in bottles. Coconut water is rich in electrolytes, like potassium , and it also contains sodium , calcium, and magnesium.

Unlike most sports drinks, it is naturally low in sugar. A cup of coconut water has 46 calories. Coconut water can be consumed during or after exercise, but it is not a good sports drink alternative for athletes or after a high-intensity workout. Most fruit juices provide several electrolytes, as well as natural sugar, to give you energy.

Orange juice provides calcium, magnesium, phosphorus, and potassium. Fruit juice is also rich in vitamins and antioxidants. One drawback to fruit juice is that it does not contain sodium.

A fruit smoothie combines electrolyte-rich liquids and foods. A smoothie can replenish your electrolytes after a workout. To make an electrolyte smoothie, start with milk or fruit juice as a base. Then, add foods that provide essential electrolytes. Bananas are rich in potassium and contain phosphorus and magnesium.

Add yogurt to get calcium, phosphorus, and potassium. Toss in a tablespoon of peanut butter to add even more calcium, magnesium, phosphorus, potassium, and sodium.

Pedialyte is an over-the-counter electrolyte drink that is marketed for children but is safe for adults as well. It provides several essential electrolytes and contains less sugar than many sports drinks.

Pedialyte provides rehydration after fluid loss from vomiting or diarrhea. A low-sugar sports drink can provide a quick hit of electrolytes after a workout. Sports drinks like Gatorade provide fluid, carbohydrates, and electrolytes. Unfortunately, these drinks are usually high in sugar or artificial sweeteners.

If you try a sports drink, look for a low-sugar variety unless you are a competitive athlete who needs the sugar. Electrolyte water is infused with electrolytes. It often contains other flavors and sweeteners as well. Electrolyte water often contains less sugar and calories than sports drinks.

Brands like Propel offer low-sugar options. However, these waters still contain artificial sweeteners. Electrolyte tablets are a convenient way to replenish electrolytes.

Drop a tablet into a bottle of water and let it dissolve. These tablets are designed for athletes who need to replace electrolytes after a rigorous workout.

They are usually high in sodium to replace the sodium you lose through sweat. Electrolyte powder can be dissolved in water, is designed for athletes, and contains high electrolytes. Do not consume electrolyte powder unless you are performing a high-intensity workout.

Electrolyte drops are a concentrated electrolyte solution. Athletes can add a few drops to their water or smoothie for quick electrolyte replacement. They are usually unflavored and very low in sugar.

The least healthy sports drinks are those high in sugar or artificial sweeteners. Sports drinks contain less sugar than soda and energy drinks but can still have too much. Athletes who regularly perform high-intensity workouts need the sugar and electrolytes in sports drinks or another source of electrolytes during and after exercise.

However, people who don't lose fluids through sweat or gastrointestinal losses don't need sports drinks. One study found that regularly drinking sports drinks can increase the risk of:.

The more frequently adolescents who are not active drink sports drinks, the higher their body mass index BMI tends to be. Electrolytes are essential for overall health, cell function, and muscle contraction.

When the body experiences an electrolyte imbalance, these bodily functions cannot work properly. Hyponatremia low sodium is the most common symptom, which causes headaches, confusion, nausea, and delirium. Other symptoms of electrolyte imbalances include:.

It is possible to consume too many electrolytes. Drinking too much or too little during strenuous exercise can lead to serious electrolyte imbalances. Overhydration, or drinking too much water, can lead to low sodium levels hyponatremia. This may cause headaches, confusion, fatigue, stomach upset, and muscle cramps.

They regulate specific bodily functions like brain function, heart rhythm, and muscle and nerve function. Our bodies need a healthy level of primary electrolytes, including sodium, potassium, magnesium, calcium, phosphorus, chloride, and bicarbonate.

When these electrolytes are too high or too low, serious symptoms and health problems can occur. If this imbalance isn't treated, it can become life-threatening. People who have experienced fluid loss may require an electrolyte drink to replenish lost electrolytes. Electrolytes are lost through sweat during intense workouts or through gastrointestinal problems like vomiting or diarrhea.

Healthy electrolyte drinks include coconut water, milk, fruit juice, smoothies, and sports drinks. Fluid and electrolyte balance. Barley OR, Chapman DW, Abbiss CR.

Reviewing the current methods of assessing hydration in athletes. J Int Soc Sports Nutr. Studies show that beetroot can improve athletic efficiency, performance, stamina a lowered time to exhaustion , and it may improve cardiorespiratory performance in high intensity workouts.

B complex vitamins are found in a variety of food sources from beans to fish. They are also found in many fruits and vegetables, but many people lack these essential vitamins. B vitamins are associated with improving energy and ensuring optimal cell and muscle performance.

Here are some of their main functions in the body:. People on restrictive diets as well as athletes, vegetarians, and vegans should consider supplementing B vitamins to improve energy and support healthy muscle recovery after a workout. Iron is not only helpful for physical performance , it also contributes to cognitive functioning and cell health.

Shop All Stein Water Bottles Curve Water Bottles Cruiser Tumblers Travel Pet Bowls Accessories. What are you looking for? Newsletter Sign up to receive exclusive content updates, and more. Email address. Featured articles 6 Drinks with Electrolytes for Better Hydration.

How to Thoroughly Clean Your Stainless Steel Water Bottle. Demystifying TSA Guidelines for Water Bottles While Traveling on a Plane. Published October 3, Updated October 3, Drinks with electrolytes are important for rehydration Electrolytes like sodium, calcium, potassium, and magnesium are great for ensuring healthy muscles and physical performance after a workout.

Fresh orange juice is high in natural sugar and it is not available year round. Get more from your post workout drink Here are a few more vitamins and minerals with targeted athletic benefits which we include in our sports recovery tablets.

Beetroot benefits for athletes Beetroot juice contains nitric oxide NO , which helps with cardiorespiratory endurance for better athletic performance. B Vitamins B complex vitamins are found in a variety of food sources from beans to fish.

Here are some of their main functions in the body: Vitamin B1 thiamin - Cell growth and functioning and muscle coordination Vitamin B2 riboflavin - Breaks down fat and increases energy.

Vitamin B3 niacin - Converts nutrients into energy, creates healthy fat, repairs DNA, and cleanses the body of toxins. Vitamin B6 pyridoxine - Helps the body break down proteins, carbohydrates, and fats, while supporting brain health and immunity.

Vitamin B9 folic acid - Improves red blood cell functioning and generates DNA and RNA.

Elite Recovery Drink helps you get the most out of your training and prepare you for your next session. Its ingredients precisely meet the nutritional needs of athletes for an effective recovery, with: high quality proteins with a complete amino acid profile BCCA: leucine, isoleucine, valine enhanced by the addition of glutamine.

vitamins and minerals to aid the recovery process. carbohydrates for quickly reloading your glycogen reserves. Nutrition facts for a ml drink: Carbohydrates 34 g Proteins 21 g BCAA 4 g Glutamine 5 g Vitamins B1, B6 and C Sodium, Calcium and Magnesium Bicarbonates.

Elite Recovery Drink should ideally be drunk as soon as possible after an intense workout or during major physical preparation, in order to aid your recovery and reduce the time needed for muscle regeneration between sporting activities.

Mix 60 g of Elite Recovery Drink with ml your favourite plant-based drink rice, almonds, etc. or water. Shake vigorously and drink in small sips.

The combination of whey proteins and its carbohydrate complex makes Elite Recovery Drink a rapidly absorbed beverage for one of the most effective recoveries. Amino acids are the components of muscle protein. They are essential for recovery because they enable the muscle fibres damaged during the sporting activity to reconstitute themselves.

Some amino acids are particularly useful, namely BCAA and glutamines. They play a major role in muscle recovery, improved resistance to effort and immune protection. Powder sports drink mix with supply of carbohydrates and high in protein.

s is a member of the AFDIAG for its naturally gluten-free range of products. Dissolve ELITE RECOVERY DRINK in your favourite plant-based drink rice, almonds, etc.

or water: pour in the dose of powder and fill with water up to the recommended volume. ELITE RECOVERY DRINK does not contain any preservatives and should be consumed on the same day it is prepared.

This username will appear as the author of this review. Please do not use your real name. EN France English Español Italiano Nederlands Suisse. Products Organic range. They are also found in many fruits and vegetables, but many people lack these essential vitamins.

B vitamins are associated with improving energy and ensuring optimal cell and muscle performance. Here are some of their main functions in the body:. People on restrictive diets as well as athletes, vegetarians, and vegans should consider supplementing B vitamins to improve energy and support healthy muscle recovery after a workout.

Iron is not only helpful for physical performance , it also contributes to cognitive functioning and cell health. Shop All Stein Water Bottles Curve Water Bottles Cruiser Tumblers Travel Pet Bowls Accessories.

What are you looking for? Newsletter Sign up to receive exclusive content updates, and more. Email address. Featured articles 6 Drinks with Electrolytes for Better Hydration.

How to Thoroughly Clean Your Stainless Steel Water Bottle. Demystifying TSA Guidelines for Water Bottles While Traveling on a Plane. Published October 3, Updated October 3, Drinks with electrolytes are important for rehydration Electrolytes like sodium, calcium, potassium, and magnesium are great for ensuring healthy muscles and physical performance after a workout.

Fresh orange juice is high in natural sugar and it is not available year round. Get more from your post workout drink Here are a few more vitamins and minerals with targeted athletic benefits which we include in our sports recovery tablets.

International Society of Sports Nutrition position stand: Protein and exercise. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Sports Nutrition. By Shushy has worked for a variety of private practices and organizations, gaining a wide range of experience in gastrointestinal health, pediatric nutrition, eating disorders and oncology.

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Best Drink:. Best Water:. Best Juice:. Best Sweet Snack:. Best Bar:. Best Breakfast:. Best Versatile:. Best Hydration Drops:. Best Electrolyte Drink:. In This Article Expand. Our Picks. Where We Stand. What to Look for. How We Selected. Why Trust VeryWellFit. Best Drink. View On Fairlife.

com View On Instacart. Pros Ultra-filtered milk not a protein shake Good source of all three macronutrients protein, carbohydrates, and fat Good source of sodium and potassium Great source of vitamin D and calcium.

Cons Not suitable for those sensitive to milk. Best Water. Harmless Harvest Coconut Water. Pros Rehydrating Good source of potassium and phosphorus Organic and Fair Trade certified.

Cons Not a good source of protein or fat. Best Juice. Knudsen Tart Cherry Juice. Pros Anti-inflammatory No added sugar Organic and non-GMO. Best Post-Workout Supplements and Foods of Best Sweet Snack. Navitas Organics Organic Power Snacks. Pros Organic, non-GMO, gluten-free, dairy-free Source of iron and potassium Third-party tested.

Cons May work best for recovery when paired with another snack. Best Bar. SANS Meal Replacement Protein Bar. Pros Could be a meal replacement Free of added sugar, sugar alcohols, natural flavors, gluten, dairy, and soy Good source of potassium Good balance of fat, protein, carbs.

Cons Not suitable for egg allergies. The 11 Best Protein Bars of , According to a Dietitian. Best Breakfast. Oats Over Night Oatmeal. Pros Can be used as a shake or in a bowl Convenient single-serve packets Both vegan and whey-based varieties Gluten-free and non-GMO. Cons Needs to sit in the refrigerator for optimal texture.

Best Versatile. View On Amazon View On Heb. Pros Can be eaten as savory or sweet, depending on add-ons Certified gluten-free, keto, and kosher Comes from pasture-raised cows. Cons Not a good source of carbohydrates and fiber on its own.

Best Hydration Drops. Buoy Electrolyte Drops. Pros No sugars, flavors, colors, oils, dyes or artificial ingredients Convenient to take on-the-go and add to water bottle Includes 87 trace minerals, vitamins and electrolytes Third-party tested.

Cons Electrolyte amount isn't that substantial per squeeze. Best Electrolyte Drink. Berri Fit Mango Electrolyte Beverage. Pros Organic and non-GMO Pre-made electrolyte drink so no mixing required No artificial sweeteners or additives Regulated by the FDA since this is a drink.

Cons Lower in sodium and potassium electrolytes compared to other products. What to Look for in a Recovery Food or Drink Many packaged recovery-focused foods and beverages on the market make lofty health claims.

Ingredient List: If you have any food allergies or sensitivities, always check the ingredient list to ensure that the recovery food or drink that you are selecting is safe for you. Some specialized recovery products contain large quantities of added nutrients or other supplements, so it's safest to stick with ingredient lists that are appropriate for your needs.

The combination of whey proteins and its carbohydrate complex makes Elite Recovery Drink a rapidly absorbed beverage for one of the most effective recoveries. Amino acids are the components of muscle protein. They are essential for recovery because they enable the muscle fibres damaged during the sporting activity to reconstitute themselves.

Some amino acids are particularly useful, namely BCAA and glutamines. They play a major role in muscle recovery, improved resistance to effort and immune protection. Powder sports drink mix with supply of carbohydrates and high in protein. s is a member of the AFDIAG for its naturally gluten-free range of products.

Dissolve ELITE RECOVERY DRINK in your favourite plant-based drink rice, almonds, etc. or water: pour in the dose of powder and fill with water up to the recommended volume. ELITE RECOVERY DRINK does not contain any preservatives and should be consumed on the same day it is prepared.

This username will appear as the author of this review. Please do not use your real name. EN France English Español Italiano Nederlands Suisse. Products Organic range. Pre exercise Malto carbo-loading Energy cakes Gatosport Spordej Warm-up drink.

During exercise Electrolyte drinks 0 kcal Sport drinks Energy gels Energy bars Energy balls. Post exercise Recovery drink Recovery snacks. Packs promo Food supplements Massage creams Accessories. Outlet New Products. Team sports. Nutrition tips. Tips by sport. Elite Recovery drink g.

Each variety contains only 9 grams of sugar, but the flavored options also contain artificial sweeteners. If you want to avoid artificial sweeteners, opt for an unflavored version.

Pedialyte is a rehydration supplement that only contains sodium, chloride, and potassium. Most healthy, moderately active people can stay hydrated and obtain adequate amounts of electrolytes by eating a balanced, nutrient-dense diet and drinking plenty of water.

Most people can maintain fluid and electrolyte balance from water and a balanced diet alone. Electrolytes are minerals that help your body carry out a variety of vital functions, such as hydration, muscle contractions, pH balance, and nerve signaling.

To function properly, your body must maintain adequate levels of fluid and electrolytes at all times. Beverages like coconut water, milk, fruit juice, and sports drinks can all contribute to hydration and electrolyte balance.

For most people, a balanced diet and adequate water intake is enough to maintain electrolyte levels. Drinking plenty of water and watching for early signs of dehydration can help you determine whether adding an electrolyte beverage to your routine is right for you.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

The common cold and strep throat have some common symptoms, but one is a viral infection and the other bacterial. Treatment will be different for each. If you have a cold and want to run, a good rule of thumb is to consider the location of your symptoms. If your symptoms are located above your neck….

Pedialyte is an over-the-counter rehydration drink for both children and adults. It's one of the most effective treatments for mild to moderate…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 8 Healthy Drinks Rich in Electrolytes.

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Was this helpful? Share on Pinterest. Coconut water. Watermelon water and other fruit juices. Electrolyte-infused waters. Unfortunately, the answers to sports nutrition questions tend to be nuanced, and change depending on the style and duration of your practice or game, as well as factors like temperature.

Sports drinks have carbohydrates and critical electrolytes, including sodium and potassium. If you prefer a homemade approach to sports drinks, check out our simple recipe here.

If your practice or game day includes a lot of hard efforts, sipping on sports drinks throughout will help keep your energy levels steady while also keeping you hydrated.

That means sipping a sports drink between sprints, intervals, or breaks in any game like soccer that involves explosive movements. A few sips at a time will be plenty, and drinking too much, too fast can result in an unpleasant sloshing sensation during your next interval. For long efforts, like a cross-country practice that runs over 45 minutes, sipping a sports drink throughout will help maintain proper electrolyte balance, which will help you potentially avoid things like cramping in addition to fatigue and loss of coordination that come from mild dehydration.

The carbohydrate in sports drinks also helps refill your glycogen stores, which rapidly deplete during these longer, more sustained efforts. In extreme heat or humidity, even an easy, short practice can dehydrate athletes. Electrolytes, including sodium, are expelled as you sweat, and if your body gets out of balance, drinking too much plain water rather than replenishing with an electrolyte-infused sports drink can actually be dangerous.

A sports drink is important to help replenish both your electrolyte and water stores, says Ziesmer. She recommends sipping on a sports drink before practice and replacing water with a sports drink during practice. Post-workout, your body needs to rehydrate, but it also needs protein in addition to carbohydrates.

Eating a regular meal within an hour of practice—along with drinking plenty of water—is typically going to provide you with the carbohydrates, protein, and electrolytes that your body needs to boost its recovery process. Sign up for the TrueSport Newsletter and receive a FREE copy of our Sportsmanship Lesson.

Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary.

And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title.

I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day. So, as a reminder, I created a pyramid of goals that I kept right above my bed.

This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top.

The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA. By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one.

Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

First, healthy thoughts often lead to healthier bodies. And third, true beauty goes deeper than the skin. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin.

In the lead up to the Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself. So I changed my diet. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the London games.