"If you identify as a wellness girlie, one of the many health tips you probably live by is drinking plenty of water, and for good reason. Water not only does the obvious (keeps you hydrated), but it also comes with many other benefits like glowing skin, lubricated joints, and proper organ function because of that hydration. While water remains front and center, one hydration component that is often overlooked is electrolytes.
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Electrolytes are essential minerals (sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates) that have an electric charge once dissolved in a fluid. They play vital roles in the body, such as keeping our organs functioning, preventing headaches, and maintaining fluid balance, to name a few. Our electrolyte needs differ depending on how active we are, if we’re sick, or how much alcohol we consume. Certain symptoms like vomiting, muscle cramps or spasms, numbness in limbs, or an irregular heartbeat may be signs of an electrolyte imbalance.
In most cases, we can meet our electrolyte needs by eating a variety of foods. Foods such as bananas, avocados, spinach, almonds, and coconut water can be good sources of electrolytes. As a dietitian, I always encourage opting for whole foods first, but sometimes supplements can be beneficial for meeting our nutritional needs. You’re probably familiar with the brightly-colored sports drinks and electrolyte powders on the market. While there are some great electrolyte products out there, you can make your own electrolyte drinks with items you may already have at home—no need to spend $$ on pricey products. Keep reading for electrolyte drink recipes you can try today.
1. Lemon Electrolyte Drink
For a tangy electrolyte drink, this recipe blends apple cider vinegar, which contains multiple electrolytes, sodium from salt, potassium chloride, and lemons for antioxidants and magnesium.
2. Citrus and Ginger Electrolyte Drink
This drink features vitamin C (an immune supporter!) and magnesium from the citrus fruit, anti-inflammatory ginger, the electrolytes bicarbonate and sodium, and a natural sweetener to help aid in absorption and provide extra flavor.
3. Lemon-Pomegranate Electrolyte Drink
This recipe utilizes lemon, a good source of magnesium, while also supplying potassium from the coconut water and sodium in the salt. The pomegranate juice offers some antioxidants and sugar, which will help the electrolytes absorb into your bloodstream.
4. Blended Green Lemonade Smoothie
This smoothie offers plenty of potassium from the avocado and banana, magnesium from the lemon, and kale packs a punch of electrolytes as it contains calcium, phosphorus, magnesium, and potassium.
5. Green Juice
Homemade green juice can be a great way to replenish electrolytes. This recipe uses leafy greens, which contain multiple electrolytes, magnesium from the lime, and anti-inflammatory ginger. For additional sodium, you can also add a pinch of salt, such as pink Himalayan (for additional trace minerals).
