What Do I Look for in a Good Electrolyte Drink?
Hydration is a critical part of staying healthy. We need water and electrolytes to maintain balance in our bodies and to stave off serious health complications. Water is crucial for regulating our body temperature, for transporting nutrients, and for removing waste products.
The Mayo Clinic explains:
Every cell, tissue and organ in your body needs water to work properly. For example, water:
- Gets rid of wastes through urination, perspiration and bowel movements
- Keeps your temperature normal
- Lubricates and cushions joints
- Protects sensitive tissues
And so much more!
But we often need more than just water alone to help our bodies maintain this important balance. That’s where electrolytes come in. Our bodies require both water and electrolytes for proper hydration.
According to the Cleveland Clinic: “Electrolytes are minerals that give off an electrical charge when they dissolve in fluids like blood and urine. Your body makes electrolytes. You also get these minerals from foods, drinks and supplements. Electrolytes in blood, tissue, urine and other body fluids play a critical role in balancing body fluids, regulating your heart rhythm and supporting nerve and muscle function.”
Electrolytes include sodium, potassium, magnesium, calcium, and other such minerals. They not only help maintain our body’s balance of fluids, but they ensure proper nerve and muscle function, which is extremely important for those who exercise regularly and/or vigorously.
Without the proper amounts of electrolytes, we may run the risk of encountering an electrolyte imbalance, where we have either too much or too little of these vital nutrients. A severe electrolyte imbalance can lead to serious health complications such as seizures or even heart attacks.
We lose both electrolytes and fluids when we sweat, urinate, and even when we breathe. We must replenish what we lose, and one of the ways we can replenish these minerals is through an electrolyte drink. But with so many on the market and so much to understand, we know it can be hard to find a quality product that isn’t laden with sugar or that doesn’t contain what we actually need to fuel our bodies and replenish what we have lost. Let’s look at some of the key things to look for (or not look for) in an electrolyte drink:
- Sodium
Because we sweat when we are outside in the hot sun or after vigorous exercise, we not only lose water, but we lose sodium. Sodium plays a vital role in maintaining our body’s fluid balance, our nerve function, and our muscle contractions. That’s why it’s important to find a hydration drink with good sodium levels. The Cleveland Clinic explains that “many sports drinks contain 250 milligrams or more of sodium—which is more than 10% of what’s recommended for the day. That’s what makes the electrolyte-enhanced drink an effective way to rebalance your system.”
Because those are high sodium levels, it suggests that you should limit your salt intake the remainder of that day and also balance it out with foods high in potassium. Why? Because potassium can help lower your blood pressure.
Of course, if you have high blood pressure or any health problems, talk first to your doctor about adding electrolyte drinks with sodium to your diet.
- Potassium
Potassium helps maintain the fluid balance in our bodies, aids in nerve signals, and supports muscle contractions. Plus, it’s crucial for heart health and muscle function.
- Chloride
Chloride helps maintain the fluid balance within our bodies, and it helps in digestive health and blood pressure regulation.
- Calcium
Calcium is important for many reasons, including helping with proper muscle contractions and nerve signaling. It is also crucial for maintaining strong teeth and bones.
- Magnesium
Magnesium is vital for muscle function, for the production of energy, and even for mood stabilization. Healthline explains that, if we don’t get enough magnesium in our diets, it can lead to “muscle twitches and high blood pressure or mental health conditions, among other mental and physical signs.”
- Bicarbonate
Bicarbonate helps maintain our body’s pH levels, and it helps regulate our heart function.
- Phosphate
Phosphate helps with energy, it helps maintain a fluid balance, and it is vital in the formation of teeth and bones.
- Sugar
Many sports drink brands have excess amounts of sugar. Remember, you are trying to help your body, not damage it. Choose a brand that has very low sugar content.
- A trusted brand
Make sure the drink you buy is from a brand that uses Good Manufacturing Practices and that does not contain junky ingredients.
- What form is it in?
This may make a difference if you have little space or are traveling. You can carry a sealed powder through security and onto a plane, but you cannot take a bottle of liquid through security. Likewise, if you have a regular bottle that you drink water from each day, you may simply want to add a powder for ease.
We must consider all of these ingredients when we choose an electrolyte drink, so read the label, keeping these things in mind.
If you’re looking for a well-rounded electrolyte drink that goes beyond hydration, our BCAA Plus Glutamine & Electrolytes is worth checking out. It combines essential electrolytes with branched-chain amino acids, 5g of L-glutamine, and 500mg of taurine to support recovery and performance. Plus, it comes in two naturally flavored options—Berry Fruit Blast and Tropical Mango Delight.
For those seeking an extra edge before training or recovery after training, try our BCAA with Energy. This post-workout sports drink delivers the same great BCAA support to help with sore muscles and fatigue with the added benefit of 160mg of natural energizers from green coffee and green tea extracts to assist with your energy.
As we get closer to warmer months and are spending more time outside, remember that we can lose fluids and electrolytes much easier than during the winter months when we are more sedentary. Stay hydrated by drinking lots of water and by adding electrolyte drinks to your weekly routine (if your doctor approves) and look for signs of dehydration. These include extreme thirst, dark-colored urine, dizziness, fatigue, and even confusion. Get help right away if you experience these symptoms.
When you examine your diet, remember the old adage that an ounce of prevention is worth a pound of cure. Drinking fluids regularly, before and while you exercise, and in the proper amounts will help prevent many problems from occurring. So go grab a glass of water or an electrolyte drink and enjoy.
