Drinking an oral rehydration solution at the first sign of dehydration may help keep you out of the hospital. You can treat mild to moderate cases of dehydration at home, and you can avoid dehydration by taking a few precautions and planning ahead.

When it comes to nutrients and vitamins, many of us reach for foods, which are generally good sources of nutrition. Some foods, including whole grains and veggies like sweet potatoes, avocados, kale, and leafy greens, contain minor amounts of electrolytes.

Electrolyte supplementation in the form of tablets, pills, and powders is also ineffective. What about sports drinks like Gatorade and Powerade, or health drinks like Pedialyte?

Many also contain excessive amounts of table salt, which can cause health problems. When it comes to water, neither coconut water nor plain water contains enough electrolytes to restore a proper electrolyte balance.

Additionally, the methods above aren't meticulously formulated with a proper amount of electrolytes. Instead, the best way to get electrolytes is by using an oral rehydration solutions ORS. You can avoid electrolyte loss simply by staying hydrated and planning ahead.

If you have to work outside or in extreme conditions, try to take breaks often to avoid overheating. You can do this by drinking an oral rehydration solution and packing a cooling towel in your bag.

Wear loose-fitting clothing that allows your body to cool off through sweat. Also, wear a hat and sunglasses to keep the heat of the sun off your head.

If you find yourself overheating, place ice packs underneath your armpits or on the back of your neck to cool off. With 3 times the electrolytes and have the sugar of sports drinks, DripDrop ORS is the idea way to replenish lost electrolytes. Just add one of the flavors — including watermelon , orange , or spiced apple cider — to your water bottle or thermos and pack it in your gym bag or work bag.

Get started with our most popular multi-flavor pouch for dehydration relief fast. Explore all of our flavors and find what best suits you.

COPY CODE. Code Copied to Clipboard. It naturally contains more electrolytes than tap water but no sugar. It's not your best option for electrolytes. And it's also low in sugar—around 6 grams in an 8-oz serving, per the USDA.

While studies are mixed, a study in the Journal of Physical Education, Health and Sport suggests that coconut water rehydrates as well as traditional sports drinks.

These study authors also point out that coconut water has antioxidants, which traditional sports drinks typically lack. The antioxidants might be able to help with minimizing stress at the cellular level from intense exercise.

Maple water is a newer water on the market that claims to be helpful with hydration due to its naturally occurring electrolytes. While more research is needed, maple water might not rehydrate any better than plain water, per a study in the Journal of the International Society of Sports Nutrition.

But like coconut water, maple water also contains antioxidants and may offer some benefits there compared to plain water. Create your own balanced electrolyte drink to customize the beverage to your taste.

You can use natural ingredients like tap water, mineral water or coconut water for the base. Add lemon or lime juice, ginger, salt and agave syrup.

Making these drinks with an electrolyte powder is another easy and quick way to stay hydrated. Nooma was created by two athletes who were fed up with all the sugar and artificial ingredients in traditional sports drinks.

Nuun makes electrolyte tablets that can be added to water and provides numerous minerals including sodium, potassium, chloride and calcium.

They have tablets targeted for sports, immunity, endurance and more. The sport tablets, for example, also contain caffeine. Nuun tablets are sweetened with stevia leaf extract.

Pedialyte has a variety of products that are effective for kids and adults alike. Pedialyte is targeted more for dehydration and sickness such as food poisoning, stomach flu and morning sickness, but it's also an option for rehydrating post-exercise.

It also has zinc. It does have artificial sweeteners though, which is what keeps the overall sugar content down. Heralded as the original sports drink, Gatorade was created at the University of Florida to help athletes combat dehydration in the hot Florida weather.

While it has sodium and potassium, which are great for replenishing electrolytes after a strenuous workout, one oz serving has 36 grams of sugar and artificial food dyes. Gatorade also makes products with less sugar, like G2, and products with no sugar, like G Zero.

On a daily basis, water and a healthy diet of fruits and vegetables are sufficient to keep your electrolyte levels balanced. However, if you become dehydrated from a strenuous workout, extreme heat, vomiting or diarrhea, an electrolyte drink will help you rehydrate and replenish electrolytes.

Find a drink with sodium and potassium, as well as magnesium, calcium and chloride if you can. It's ideal if it has a small amount of sugar to help absorption, but not too much, as it will slow digestion.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. The primary electrolytes include sodium, potassium, calcium, magnesium, chloride, and phosphate.

These minerals play a crucial role in maintaining fluid balance, regulating nerve and muscle function, and supporting various bodily processes. During the summer, we tend to lose electrolytes through sweating due to high temperatures and increased physical activity. Replenishing electrolytes is essential to prevent dehydration and maintain proper hydration levels.

Coconut water is a natural and refreshing beverage that contains essential electrolytes such as potassium, magnesium, and sodium. It is low in calories and high in hydration, making it an excellent choice for staying refreshed during summer. With its slightly sweet and nutty taste, coconut water is a delicious alternative to sugary sports drinks.

Watermelon is not only a summer favorite but also a fantastic source of hydration. Blend fresh watermelon chunks and strain the juice for a delicious and electrolyte-rich beverage.

Watermelon is rich in potassium, magnesium, and vitamin C, which not only replenish electrolytes but also provide antioxidants to combat free radicals. Also read: Stay cool and healthy this summer with watermelon: 5 delicious ways to enjoy it!

Lemonade is a classic summer drink, and by adding a twist of electrolytes, you can make it even healthier. Squeeze fresh lemons into a pitcher of water and add a pinch of sea salt for an electrolyte boost. You can also add a touch of honey or maple syrup for natural sweetness.

This simple yet effective drink will keep you hydrated and refreshed all day long. If you prefer a DIY approach, you can create your own sports drink at home with just a few ingredients. Mix water, freshly squeezed orange juice, a pinch of sea salt, and a teaspoon of honey or agave syrup for a natural source of electrolytes.

This homemade alternative will not only save you money but also help you avoid the excessive sugar found in store-bought sports drinks. Infused water is an excellent way to add flavor to your hydration routine.

There are times when you may become dehydrated and electrolyte drinks can help you rehydrate and replenish your electrolytes. Some examples include:. Electrolyte beverages contain water, electrolytes—usually sodium and potassium—and sugar. The main purpose of an electrolyte drink is to help you rehydrate, so electrolyte beverages are mostly water.

Varying amounts of sugar and electrolytes are added, depending on the purpose of the beverage. Some electrolyte drinks are targeted for post-exercise recovery, while others are better if you're sick and losing fluids through vomiting or diarrhea.

Sugary sports drinks like Gatorade probably come to mind when you think about electrolyte drinks. But do you need sugar in an electrolyte drink? Actually, yes. Sugar helps increase water absorption, which speeds up how quickly you rehydrate.

Sugar is a carbohydrate and sports drinks with carbohydrates also help replenish glycogen stores—the storage form of glucose that runs out during prolonged endurance exercise e.

known as "hitting the wall". But, research, like a study in Nutrients , shows excessive amounts of sugar are not needed by your body.

Too much sugar can make it hard to consume the drink and can slow the absorption of water. Sodium, potassium and chloride are the most commonly added electrolytes.

All of these are lost through sweat. Sodium also makes you thirsty so having sodium in an electrolyte drink can help increase the amount you drink, thereby helping you take in more water to rehydrate.

While not traditionally added to electrolyte drinks, protein is sometimes added to sports drinks to aid in rebuilding muscles. But it may do more than that. According to the same study in Nutrients , as well as a study in Frontiers in Sports and Active Living , protein added to electrolyte drinks helps increase fluid retention at least as well as glucose added to electrolytes did.

Although tap water has some added minerals like potassium, calcium, magnesium and sodium, it doesn't have sugar and may not have enough sodium to replenish stores. Mineral water comes from underground reservoirs and springs and is bottled at the source. It naturally contains more electrolytes than tap water but no sugar.

It's not your best option for electrolytes. And it's also low in sugar—around 6 grams in an 8-oz serving, per the USDA. While studies are mixed, a study in the Journal of Physical Education, Health and Sport suggests that coconut water rehydrates as well as traditional sports drinks. These study authors also point out that coconut water has antioxidants, which traditional sports drinks typically lack.

The antioxidants might be able to help with minimizing stress at the cellular level from intense exercise.

Maple water is a newer water on the market that claims to be helpful with hydration due to its naturally occurring electrolytes. While more research is needed, maple water might not rehydrate any better than plain water, per a study in the Journal of the International Society of Sports Nutrition.

But like coconut water, maple water also contains antioxidants and may offer some benefits there compared to plain water. Create your own balanced electrolyte drink to customize the beverage to your taste.

You can use natural ingredients like tap water, mineral water or coconut water for the base. Add lemon or lime juice, ginger, salt and agave syrup.

Making these drinks with an electrolyte powder is another easy and quick way to stay hydrated. Nooma was created by two athletes who were fed up with all the sugar and artificial ingredients in traditional sports drinks.

Nuun makes electrolyte tablets that can be added to water and provides numerous minerals including sodium, potassium, chloride and calcium. Add a handful of fresh mint sprigs to the jug as well. Allow the mixture to sit in the refrigerator for a few hours, allowing the flavors to blend together.

Cucumbers contain electrolytes like potassium and magnesium, while mint adds a refreshing twist. This hydrating drink will make you feel cool and revitalized on hot summer days. Aloe vera juice is known for its healing properties, but it is also a fantastic source of electrolytes.

Rich in vitamins, minerals, and amino acids, aloe vera juice can help rehydrate your body and soothe your digestive system.

Make sure to choose pure and natural aloe vera juice without added sugars or artificial flavors for optimal health benefits. Herbal teas infused with electrolyte-rich herbs can be a great alternative to traditional beverages.

Make a refreshing blend using herbs like hibiscus, rosemary, or nettle leaves, which are known for their hydrating and electrolyte-replenishing properties.

Steep the herbs in hot water, let it cool, and enjoy a flavorful and healthy drink throughout the day. You can also go for cold brews of these teas as who likes to have hot drinks in summer right. This summer, beat the heat and stay hydrated with these electrolyte-rich drinks.

By prioritizing your hydration needs, you can enjoy the season to the fullest while maintaining your overall health and well-being! Manasvi Jain is a professional writer with a keen interest in spreading awareness about various health and wellness issues through her articles.

She writes well researched articles by connecting with various doctors and health experts. Read More. Home Healthy Eating Nutrition 7 healthy electrolyte-rich drinks you need to prevent dehydration. To prevent dehydration in summer our body needs electrolytes. Here are 7 healthy electrolyte-rich drinks for you to try.

All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy. Jackie is also a member of the international society of sports nutrition, where she often participates in different research projects and data collection with other ISSN members from Nova University.

You can find her on LinkedIn here. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Table of Contents What are Electrolytes Foods to Replenish Electrolytes Sodium Potassium Calcium Magnesium Should You Use Electrolyte Beverages Signs of Electrolyte Imbalance Electrolytes Lost in Sweat What are Electrolytes?

How to get electrolytes One of the easiest ways to get electrolytes is by eating foods rich in the minerals. Foods to Replenish Electrolytes Here are some of the best natural sources of electrolytes you can consume to replenish electrolytes: To replenish sodium: Salted Nuts Pretzels Crackers Deli Meats Smoked Salmon Canned Beans To replenish potassium Bananas Potatoes Leafy Greens Citrus Coconut Avocado Zucchini Mushrooms Halibut, Cod, or Tuna Legumes To replenish Calcium Milk Yogurt Almonds Broccoli Fortified Cereals To replenish Magnesium Pumpkin Seeds Spinach Dark Chocolate Nuts Whole Grains Peanut Butter Should You Use Electrolyte Drinks?

The Best Drink to Replace Electrolytes Choosing electrolyte beverages such as Pedialyte, sports drinks like Gatorade, Powerade, or Body armor, electrolyte infused waters, or mixing electrolyte powders in your water is highly recommended if participating in activities outside for long durations.

Luckily, many electrolytes exist naturally in foods Read also: Monitoring Hydration Levels Electrolytes Lost in Sweat The majority of people will usually lose electrolytes by excessive sweating and not replacing both fluids and electrolytes lost in sweat. Conclusion Overall, electrolytes are important for maintaining hydration levels and ensuring optimal muscle and nerve function.

The Author. Related Posts. Nutrition Considering Medication for Obesity? Here's What You Need to Know. Nutrition The Blue Zone Diet: What to Eat to Live Longer. Sign up to receive content, exclusive offers, and much more from NASM!

Popular Recent. Protein and Weight Loss: How Much Protein Do You Need to Eat Per Day? By Brad Dieter.