Powerful Electrolytes -You Need Them, 3 Ways to Get Enough

“Electrolytes” is more than just a buzzword. They are crucial for your health and wellbeing. And learning more about them can have some pretty fantastic benefits. We all want to take better care of ourselves and our families, so let’s dive in and learn how to do just that!

Every flu season growing up, I remember it vividly: my large family would get terribly sick with whatever strain of sickness was popular at the time and my dad would come home with these giant packs of Orange Gatorade. The drink always helped me feel better but at that young age I didn’t know why.

Fast forward some years and I’ve learned just how crucial getting enough electrolytes can be for health.

Table of Contents

What are Electrolytes?

These little guys are minerals that help regulate the fluid balance, nerve function, and muscle contraction in your body.

Some examples of electrolytes, the most common ones in your body are:

Sodium. Sodium is the main electrolyte in your blood and extracellular fluid (the fluid outside your cells). It helps control the water level in your body and the movement of fluids across cell membranes. It also helps transmit nerve impulses and regulate muscle contractions.
Potassium. Potassium is the main electrolyte in your intracellular fluid (the fluid inside your cells). It helps maintain the electrical activity of your heart and muscles. It also helps regulate the blood pressure and the acid-base balance in your body.
Chloride. Chloride is another electrolyte that is found mostly in your extracellular fluid. It works closely with sodium to maintain the fluid balance and the osmotic pressure in your body. It also helps form stomach acid and transport carbon dioxide.
Calcium. Calcium is an electrolyte that is mostly stored in your bones and teeth. It helps strengthen your bones and teeth and prevent osteoporosis. It also helps with blood clotting, muscle contraction, nerve function, and hormone secretion.
Magnesium. Magnesium is an electrolyte that is mostly found in your intracellular fluid. It helps regulate over 300 enzyme reactions in your body, including energy production, protein synthesis, DNA replication, and cell growth. It also helps with muscle relaxation, nerve function, blood sugar control, and blood pressure regulation.
Phosphate. Phosphate is another electrolyte that is mostly stored in your bones and teeth. It helps form the structure of your bones and teeth and support their growth and repair. It also helps with energy metabolism, cell membrane function, acid-base balance, and oxygen delivery.

A woman hydrates after exercising. Electrolytes are powerful

How Do I Know if I Need More?

You may have abnormal electrolyte levels if you are experiencing:

Thirst
Dry mouth, skin, or eyes
Headache
Fatigue
Dizziness
Muscle cramps or weakness
Irregular heartbeat
Confusion or irritability

These signs are more likely to be an electrolyte deficiency if you have them in combination with electrolyte depleting conditions such as:

Excessive sweating due to exercise, heat, or fever
Vomiting or diarrhea due to illness or food poisoning
Drinking too much alcohol or caffeine
Taking certain medications or supplements that affect your electrolyte levels
Having a medical condition that affects your kidney function or fluid balance

If you are dealing with these signs and symptoms, you may benefit from drinking an electrolyte rich drink to restore your fluid and electrolyte balance. However, and I can’t emphasize this enough, you should also consult with your doctor if you have any serious or persistent symptoms, or if you have any underlying health issues that may require medical attention.

Okay, so now that we know why these little guys are so important, and some signs of a depletion issue,

How to Fix a Depletion Issue?

There are plenty of electrolyte solutions on the market. Powders, drinks, even pills!

However, not all of these products are created equal. Some commercial electrolyte drinks may contain artificial colors, flavors, sweeteners, or preservatives that can harm your health. They may also be expensive. That’s why making your own homemade electrolyte drinks can be a better option! You can use whole food ingredients that you might even already have in your kitchen, even better, adjust these recipes to your liking!

Homemade Electrolyte Drink Recipes

Here are some recipes for homemade electrolyte drinks that you can try at home:

Lemon-Honey

This is a simple, easy and refreshing option that uses lemon juice, honey, and salt as the main sources of electrolytes. Lemon juice provides vitamin C, potassium, and citrate, which can even help prevent kidney stones. The honey provides natural sugar making it so delicious.

To make this drink, you will need:

4 cups of water
1/4 cup of lemon juice
2 tablespoons of honey
1/4 teaspoon of salt

To prepare this drink, follow these steps:

In a small saucepan, heat the water over medium-high heat until it boils.
Turn off the heat and add the honey and salt. Stir well until they dissolve.
Add the lemon juice and stir again.
Transfer the drink to a pitcher or a bottle and refrigerate until cold.
Enjoy your lemon-honey electrolyte drink whenever you need to hydrate and replenish your electrolytes.

Coconut Water

This tropical style drink uses coconut water as the base. Coconut water is rich in electrolytes. Like potassium, sodium, magnesium, calcium, and phosphorus. It also contains natural sugars for that sweetness we crave. It has amino acids, enzymes, and antioxidants for an added plus! The mint leaves add another wonderful pop of flavor!

To make this drink, you will need:

4 cups of coconut water
2 cups of pineapple juice
1/4 cup of lime juice
A few mint leaves (optional)

To prepare this drink, follow these steps:

In a large pitcher or a blender, combine the coconut water, pineapple juice, lime juice, and mint leaves (if using).
Mix well or blend until smooth.
Refrigerate until cold or serve over ice.
Enjoy your coconut water electrolyte drink whenever you need a tropical boost of hydration and electrolytes.

Berry-Ginger

This fruity drink is a favorite if you’re feeling under the weather. Packed full of flavor with berries and ginger as the main ingredients. Berries are so full of potential health benefits being as they are high in antioxidants, vitamin C, and fiber. They can help protect your cells from damage, boost your immune system, and lower your cholesterol! Ginger has anti-inflammatory, anti-nausea, and anti-microbial properties. It can help relieve pain, nausea, indigestion, and infections!

To make this drink, you will need:

4 cups of water
2 cups of mixed berries (such as strawberries, blueberries,
raspberries, or blackberries)
1/4 cup of honey
2 tablespoons of grated ginger
A pinch of salt

To prepare this drink, follow these steps:

In a small saucepan, bring the water to a boil over high heat.
Add the berries, honey, ginger, and salt. Reduce the heat and simmer for about 15 minutes.
Strain the mixture through a fine-mesh sieve or a cheesecloth into a pitcher or a bottle. Discard the solids or save them for another use.
Refrigerate until cold or serve over ice.
Enjoy your berry-ginger electrolyte drink whenever you need a burst of hydration and electrolytes.

These are some of the recipes with easy-to-come-by ingredients. The prep is quick and simple, and all the ingredients are
natural, healthful, and delicious! These can help you stay hydrated and energized throughout the day. Give them a try and see how you like them!

Do you like making your own drinks? Try this delicious Hard Kombucha Recipe

That’s all well and good, but what if you want to buy some powder or a electrolyte drink for convenience?

What You Should Look for in Store Bought Options

There is no one-size-fits-all answer to what ratios of electrolytes are best in powders and drinks, since a lot of these products serve different purposes. However, some good rules of thumb when looking for an electrolyte drink solution are:

Make sure it has the most important electrolytes: sodium, potassium, calcium, and magnesium.
A ratio of sodium to potassium is about 1:1 or 2:1. An imbalance of with too much sodium or too little potassium can cause health problems, such as hypertension or hypokalemia.
A ratio of calcium to magnesium is about 2:1 or 3:1. Too much calcium or too little magnesium can cause issues, such as hypercalcemia or hypomagnesemia.
Consists of about 4-8% carbohydrates. Carbohydrates provide energy and help your body absorb water and electrolytes faster. However, too many carbohydrates (which in these drinks usually comes in the form of sugar) can cause GI issues or, over the long term, weight gain.

What are Other Healthful Sources?

Fruits. Fruits are rich in these bad boys, especially potassium, which helps regulate the fluid balance and blood pressure in your body. Some of the fruits with the highest electrolyte content are oranges, bananas, watermelon, strawberries, and kiwi.
Dairy products. Dairy products are good sources of calcium and phosphorus, which are essential for your bone health and muscle function. They also contain some sodium and potassium. Some of the dairy products that you can include in your diet are milk, yogurt, cheese, and buttermilk.
Legumes. Legumes are plant-based foods that provide protein, fiber, and electrolytes. They are especially high in magnesium, which helps with energy production, nerve function, and blood sugar control. Some of the legumes that you can eat are beans, lentils, peas, soybeans, and tofu.
Nuts and seeds. They are particularly high in magnesium and phosphorus, as well as some calcium and potassium. Some of the nuts and seeds that you can snack on are almonds, cashews, peanuts, pistachios, walnuts, sunflower seeds, pumpkin seeds, and sesame seeds.
Salt. Salt is the most common source of sodium and chloride in your diet. Sodium and chloride help maintain the fluid balance and the osmotic pressure in your body. They also help transmit nerve impulses and regulate muscle contractions. However, you should consume salt in moderation, as too much salt can sometimes cause problems.

I hope you found this article helpful, useful and informative. If you did, have a look see at some of my other articles!

9 Things Your Pediatrician Should Have Told You But Didn’t

16 No-DIY Activities Toddlers: Fun, Easy and Cheap Ways to Keep Your Little One Busy

Why Keeping a Self Care Journal is Brilliant -26 Compelling Thoughts

Delightful Weekly Planners -8 Superb Things Pieces of Advice

How a Cleaning Schedule can Rock (or Wreck?) Your World- 5 Things to Know

Are Stay-At-Home Moms Happier or Struggling with Depression? 16 things to consider: