Key Takeaways

  • Electrolytes are minerals that support hydration, muscle function, and nerve signaling.
  • Coconut water and milk offer natural sources of sodium, potassium, and calcium.
  • Fruit juices, smoothies, and tablets can also help; talk to a doctor if dehydration worsens.

Electrolytes are minerals that conduct an electrical charge when mixed with water. They help regulate a variety of your body’s most essential functions, including nerve signaling, pH balance, muscle contraction, and hydration.

The primary electrolytes your body uses to carry out these vital functions include:

  • sodium
  • potassium
  • magnesium
  • calcium
  • phosphorus
  • chloride
  • bicarbonate

Daily electrolyte and fluid losses occur naturally through sweat and other waste products. However, certain activities or situations, such as heavy exercise or bouts of diarrhea or vomiting, can increase the amount of electrolytes you lose and may warrant adding an electrolyte drink to your routine.

Here are 8 electrolyte-rich beverages you may want to add to your health and wellness toolkit.

Coconut water, or coconut juice, is the clear liquid found inside a coconut. It is naturally low in sugar and contains various electrolytes, including:

At 46 calories per cup (237 mL), it’s also a more… Show more

Cow’s milk provides a rich source of electrolytes, including calcium, sodium, and potassium, as well as carbohydrates and protein. These two macronutrients can help you refuel and promote muscle tissue repair after a workout.

Some… Show more

One cup (227 mL) of 100% watermelon juice provides nearly 6% of the Daily Value (DV) for potassium and magnesium, while offering small amounts of other electrolytes, such as calcium and phosphorus.

Watermelon juice also contains… Show more

Some of the best sources of electrolytes come from whole foods like fruits, vegetables, nuts, seeds, legumes, and dairy products — all of which can be blended to make a smoothie.

If you’re getting over a stomach bug and want to replace lost… Show more

Try a quick, high protein recipe:Strawberry Banana Protein Smoothie

Electrolyte-infused water can be a great, low calorie way to replenish electrolytes and keep you well hydrated.

In the United States, 2 liters of most standard tap water provides the following percentages of your daily needs for certain… Show more

Electrolyte tablets are a convenient, inexpensive, and portable way to make your own electrolyte drink. You can easily mix the tablets by dropping one in some water and shaking or stirring it.

Most electrolyte tablets contain sodium… Show more

Commercially sold sports drinks, such as Gatorade and Powerade, can be beneficial for endurance athletes who require a combination of easily digestible carbohydrates, fluid, and electrolytes to maintain hydration and energy during… Show more

Pedialyte is a commercial electrolyte drink marketed for children, but adults may use it, too.

It’s designed as a rehydration supplement for people experiencing fluid losses due to diarrhea or vomiting. It contains sodium, chloride… Show more

Sports drinks and other types of electrolyte beverages are frequently marketed to the general public; however, most moderately active individuals can stay hydrated and obtain adequate amounts of electrolytes by consuming a balanced, nutrient-dense diet and drinking plenty of water.

The Academy of Nutrition and Dietetics recommends consuming the following amount of water daily:

  • Males: 3.7 L (15.5 cups)
  • Females: 2.7 L (11.5 cups)

That said, you may require electrolyte beverages if you’re dehydrated or at a greater risk of becoming dehydrated, such as:

  • during continuous, vigorous physical activity
  • spending extended periods in a very hot environment
  • experiencing diarrhea or vomiting

You may need an electrolyte drink if you experience any symptoms of mild to moderate dehydration, including:

  • dry mouth and tongue
  • thirst
  • lethargy
  • sunken eyes
  • urinating less than usual
  • dizziness
  • dark urine

If these symptoms worsen, speak with a healthcare professional. They can help develop a treatment plan for you.

Electrolytes are minerals that help your body perform various vital functions, such as hydration, muscle contractions, pH balance, and nerve signaling.

For most people, a balanced diet and adequate water intake are enough to maintain electrolyte levels. However, some instances may warrant the use of electrolyte drinks, particularly if you’re experiencing rapid fluid losses due to sweating or illness.

Drinking plenty of water and watching for early signs of dehydration can help you determine whether adding an electrolyte beverage to your routine is right for you.