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When plain water doesn't cut it -

Ever reached for water on a hot day but it just doesn't seem to satisfy or quench your thirst? It could be because your body is running low in electrolytes.

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Lost electrolytes -

We lose electrolytes faster in summer heat, due to increased sweating. Vomiting, diarrhea, and frequent urination can also reduce electrolyte levels. With this in mind, try the following drinks to help restore balance to your body when it's hot out!

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Coconut water -

The clear liquid found inside a coconut is a rich source of electrolytes, particularly potassium.

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Coconut water -

Coconut water is also rich in sodium, magnesium, and calcium, while being low in both sugar and calories (but watch out for added sugar in canned/cartoned brands).

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Coconut water -

A glass of coconut water contains just 46 calories. Enjoy it on a hot day to stay hydrated and refreshed! But a note: it doesn't make a good recovery drink after sports.

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Watermelon juice -

Watermelon is one of the most hydrating foods you can eat. Why? The clue is in the name: this fruit is made up mostly of water.

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Watermelon juice -

But did you know it makes a really good rehydrating and rebalancing drink, too, if you juice the pulp? It's high in potassium and magnesium.

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Watermelon juice -

Watermelon juice also contains an amino acid called L-citrulline, which helps transport oxygen around the body. Small amounts of calcium and phosphorus are also found in it.

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Other fruit juices -

Watermelon may pack the heaviest electrolyte-infused punch, but other fruit juices shouldn't be overlooked all the same.

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Other fruit juices -

Fruit juices are packed with essential vitamins and antioxidants, as well as offering fructose sugar, to help you feel rejuvenated when you need to hydrate.

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Other fruit juices -

Be mindful of the amount of juice you consume though, as the sugar content can contain higher calories. Fruit juices also tend to lack sodium, a mineral that's essential and easily lost in summer heat, so they're not the best choice for post-workout recovery.

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Milk -

Perhaps it's not the first drink that comes to mind in the summer heat, but that doesn't change the fact that milk is actually not a bad choice!

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Milk -

Rich in calcium, sodium, and potassium, milk also has a high protein and carbohydrate content, helping to replenish lost electrolytes.

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Milk -

Unfortunately for those who are lactose intolerant, plant-based milks don't offer the same benefits. Soy contains more protein than other plant options though, so it might be the best choice for those who can't have dairy for allergy or food choice reasons.

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Smoothies -

What better way to get a helping of electrolytes than combining several electrolyte-rich foods together to make a restoring smoothie?

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Smoothies -

Not only are smoothies delicious, you can pack them with zesty berries or add coconut water, some milk, or protein powder to bump up the electrolyte content.

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Smoothies -

There are no rules with smoothies, so adding your favorite fruits, nut butters, and dairy products can create a nutritious beverage that's great for post-workout recovery, too.

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Pedialyte -

Pedialyte is specifically created for people who have experienced fluid loss. This can occur due to physical issues such as vomiting and diarrhea.

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Pedialyte -

It's marketed for children, but adults can drink it, too. It has less sugar than a sports drink, and contains sodium, potassium, and chloride.

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Sports drinks -

Electrolyte-replacement sports drinks have been on the market since the 1980s. Some of the most popular brands include Gatorade and Powerade.

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Sports drinks -

For endurance athletes, they're a great choice for quick rehydration of lost fluids and digestible carbohydrates. However, some contain a lot of sugar or artificial sweeteners.

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Sports drinks -

Pay attention to the ingredient list when choosing sports drinks. Pay particular attention to the sugar content and the addition of unnecessary additives, so you can make a healthier choice.

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Kombucha -

It might not be the first drink you think of, but, in terms of healthy electrolytes, kombucha contains a modest offering.

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Kombucha -

The sodium, potassium, and magnesium in kombucha is not as high as in sports drinks, for example, but it can help keep you hydrated on a hot day.

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Kombucha -

To keep it as healthy as possible, make your own at home and add ingredients such as lemon juice to boost this probiotic drink.

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Electrolyte water -

Electrolyte water is water that's been infused with electrolytes, either by adding them prior to being sold (and marketed as such), or by using powder or tablets.

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Electrolyte water -

These are usually used by athletes to replenish lost electrolytes after performing a high-intensity workout, and it's not advised to take them otherwise.

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Electrolyte water -

Electrolyte tablets are high in sodium to help replace the salts lost through sweating. Unless you have been sweating a lot, such as after an intense workout, these do not need to be consumed.

Sources: (Healthline) (Verywell Health)

See also: Is zinc the mineral you're missing?

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