We’ve all reached for a sports drink or topped up our water with electrolytes supplements to help us stay better hydrated after an intense workout or after a night of one too many glasses of wine. But what exactly are electrolytes, why do we need them, and how can we get them into our systems naturally without relying on supplements and sports drinks?
According to the Cleveland Clinic, “Electrolytes are substances that have a natural positive or negative electrical charge when dissolved in water.”
These substances, which include Sodium, calcium, potassium, chloride, phosphate, and magnesium, regulate chemical reactions that help create a balance of fluids between the inside and outside of cells. Electrolyte levels directly influence the body’s fluid retention and hydration.
Rehydration works best when our electrolytes are optimal; too high or too low can be a risk of dehydration or even overhydration.
Electrolytes are also essential for recovery as they influence muscle contractions and minimise fatigue.
Replenishing electrolytes while consuming fluids during sports is vital in helping the body maintain optimal hydration.
Though sports drinks and powder supplements are popular ways to up electrolyte levels, here, we look at effective ways to get them into the system naturally.
#Bananas
#Coconut water
#Almonds
Bananas
It’s not unusual to see a tennis player or a marathon runner eat a banana during a match or a run to boost their electrolytes. Packed full of potassium and magnesium, bananas can help balance fluid levels in cells.
Coconut water
Packed full of vitamins and incredibly refreshing, a single cup of coconut water has 600 mg of potassium, 16 per cent of the daily recommended intake, according to the US Department of Agriculture.
Without the added sugar often found in sports drinks, coconut water is an excellent option for replenishing those lost electrolytes during exercise.
Almonds
A handful of almonds are good for replenishing electrolytes on the go; just ten almonds can provide 32 mg of magnesium. They’re packed with potassium and are a great source of healthy fats for an energy boost during endurance events.
Also see: Did Bruce Lee die from drinking too much water? What's overhydration and how to avoid it