What Drinks Have Electrolytes To Help Rehydration?

Water is essential for nearly all the functions that our body performs. It represents around 60% of total body mass in adult men and 50%-55% in adult women. Water regulates our body temperature, supports muscle function, nerve signaling, and aids digestion. Without water, we wouldn’t be able to survive.

While water is vital, it’s not always enough. When we lose fluids via sweat from hot environments, prolonged exercise, and illness, we need to replenish our electrolyte levels. This is where electrolyte drinks come in.

Drinks have long been a staple of human life as we know it, whether it's for pleasure, performance, and hydration. The drinks market is packed with electrolyte drinks, each offering different levels of electrolytes and other important minerals. 

To help you navigate your way through a saturated market, we’ve broken down the different electrolyte drinks to help with rehydration. We’ll look at what drinks have electrolytes and what is the best electrolyte drink for your needs. Once you’ve finished reading, you’ll have a wealth of options at your fingertips.

A Quick Electrolyte Catch Up

Once you’ve understood the importance of them, you’ll know why it's vital to consume some of the drinks listed below. So, what are electrolytes and what do they do?

Electrolytes are minerals that conduct an electrical charge when dissolved in water. These charged particles play vital roles in fluid balance, muscle function, nerve signalling, and your pH balance.

The main ones to be aware of include:

• Sodium

• Potassium

• Calcium

• Magnesium

• Phosphorus

• Choride 

• Bicarbonate

The electrolyte content in your blood and bodily fluids needs to be tightly regulated at all times. If they become too low when dehydrated, negative symptoms and even serious complications can arise. Possible symptoms include muscle cramping, weakness, fatigue, headaches, confusion, and vomiting. Not at all good for your health and wellness. 

Common Electrolyte Drinks 

Now that you hopefully understand more about the importance of electrolytes and hydration, here are six different electrolyte drink options to keep you hydrated. What is the best drink to replace electrolytes? Well, the choice is up to you!

Coconut Water

Coconut water, sometimes called coconut juice, refers to the clear liquid found inside of a coconut. It can also be bottled and sold as a popular cold beverage, sometimes with added ingredients. In its natural form, it’s one of the most refreshing and natural electrolyte sources you can get. 

Alongside being low in sugar, it contains several electrolytes. The U.S. Department of Agriculture FNDDS survey states that 240 grams of unsweetened coconut water contains:

• 62.5 milligrams of sodium

• 396 milligrams of potassium

• 16.8 milligrams of calcium

• 14.4 milligrams of magnesium

The world around us really does provide when we need it if we look hard enough!

Infused Waters

Infused waters or nutrient-added water beverages offer low-calorie, sugar-free electrolyte drinks that meet your hydration needs. Depending on the brand, they may offer a diverse range of electrolytes with some added extras. 

At DASH Hydrate, here’s what one of our pre-made electrolyte packs provides:

• 240 milligrams of sodium

• 210 milligrams of potassium

• 50 milligrams of magnesium

• 493 milligrams of chloride

• 100 milligrams of vitamin C (11% of your DRV)

• 300 micrograms of vitamin B12 (12,500 % of your DRV)

Simply add water and drink your infused electrolyte beverage at work, in the gym, or at home. Save some of your hard-earned money and start to enjoy the many hydration benefits that they can offer!

Fruit Juices

Fruit juices provide excellent sources of potassium, magnesium, and phosphorus. Common examples include watermelon juice, orange juice, and cherry juice. Again, the FNDDS survey lists 124 grams of 100% orange juice as having:

• 221 milligrams of potassium

• 34.7 milligrams of phosphorus

• 13.6 milligrams of magnesium

Not bad for a glass of orange juice at breakfast?

Cow’s Milk

You can’t get much more nutritious than cow’s milk. As a liquid designed to raise a calf from birth until it's strong enough to feed for itself, it’s not really surprising. 

Cow’s milk is naturally high in vital electrolytes such as calcium, sodium, and potassium. Furthermore, it contains essential macronutrients, including protein, carbohydrates, and fats, all of which support optimal health and wellness when consumed in the correct amounts.

The FNDDS survey states that one cup of cow’s milk offers:

• 300 milligrams of calcium

• 366 milligrams of potassium

• 92.7 milligrams of sodium

Maybe the cows are onto something when it comes to nutrition. 

Smoothies

There’s simply no better feeling than sipping an ice-cold smoothie on a hot day. Apart from offering a pleasurable experience, smoothies provide an excellent mix of natural, electrolyte-rich foods, all mixed into one cup.

If you’ve ever been sick before, you’ll know that a smoothie can be the best electrolyte drink when sick. It’s easy to make and easy to consume, two things you need when you’re losing the will to live.

Whole food sources such as fruits, vegetables, legumes, nuts, and seeds are excellent smoothie ingredients. Blend your favorite ones together using your own electrolyte water drink recipes or something from your favorite influencer on TikTok. The choice is yours!

If you’ve just finished a gym session, add your favorite protein powder for an added boost. However, remember that this won’t be the best option during long-duration sporting events as your digestive comfort will be your main concern. Luckily for you, the possible combinations are endless.

Commercial Sports Drinks

Commercial sports drinks are common electrolyte-containing beverages that you’ll find at your local supermarket or on your favorite influencers' or athletes' social media channels. While very popular due to clever marketing and mass consumption, they have their pros and cons.

It’s true that they offer a convenient, ready-made electrolyte solution. However, many contain added sugars, colors, flavors, and preservatives, which can harm your health and ruin your weight loss efforts. Some commercial sports drinks can contain up to 21 grams of added sugar!

Of course, some can be sugar-free, but you need to check this when purchasing. Also, be aware that they can cost a pretty penny if you’re getting a branded one with effective doses. 

This is just one of the many reasons why we’re a big fan of using ready-made sugar-free electrolyte packets at DASH Hydrate, just like the delicious Italian Lemon Ice mix. With 240 milligrams of sodium and enough vitamin C and B12 to meet your requirements, we go above and beyond to ensure your daily intake needs.

Should You Use An Electrolyte Drink?

Electrolyte beverages such as commercial sports drinks use clever marketing strategies to suggest that you need them in every situation. However, when you dive deeper into the science, this isn’t quite the case. They also fail to mention the presence of flavors, preservatives, colors, and added sugar, all not good for your health.

The World Health Organization (WHO) recommends the following water intakes:

Most moderately active individuals maintain their electrolyte balance through a nutrient-rich diet and the minimum suggested water amounts in the table. However, as you can see, these requirements drastically increase in certain situations. This is when electrolyte drinks really come to life!

Consider one of the electrolyte drinks above in the following conditions:

• When you’re experiencing any of the dehydration symptoms listed above

• If you’re spending extended time in hot and humid conditions

• During vigorous, continuous physical activity

• If you’re suffering from vomiting and diarrhea when sick

As always, it’s best to consult a qualified healthcare professional if you’re unsure of what to do. In most cases, drinking plenty of water and monitoring your symptoms can help you determine what to take and when. 

Whether you’re a first responder working long hours or an everyday person working hard in the heat, you’ll need extra electrolytes to maintain optimal health and wellness. Put your body and your health first and start to enjoy the amazing benefits that optimal hydration offers.

If you’re ready to take the right path, our DASH Hydrate sugar-free electrolyte mixes might just provide the handy solution you’re looking for in times of trouble!