Water is essential for staying hydrated, but let’s face it—plain H2O can get a little boring, and when the sun is beaming down, and you’re losing water as quickly as you’re consuming it, it’s time to step up your hydration game to stay sufficiently hydrated.
There are plenty of ways to replenish electrolytes without sugary sports drinks and many can be made on the cheap right in your kitchen. It's time to elevate your hydration game with these refreshing and revitalizing drink ideas. Here are five to try.
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Lemon & Himalayan Pink Salt Water
This classic electrolyte-boosting beverage is a staple for a reason. Lemon adds a refreshing zing, while Himalayan salt replenishes essential minerals lost through sweat, making it an ideal choice for athletes and those spending extended time outdoors.
Scientifically speaking, potassium, magnesium and calcium, the primary components of pink salt, are crucial electrolytes that help maintain fluid balance and prevent dehydration. Lemons hydrate the body due to their high water content and aid in pH balance because citric acid has an alkalizing effect once metabolized despite its acidic taste.
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Cucumber & Citrus Water
Infused water is a delicious and fun way to hydrate. Just seeing the beautifully sliced fruits in your water jug will entice you to sip more frequently. Not to mention that cucumbers and citrus fruits like lemon, lime, or orange add a burst of fresh flavour and essential vitamins.
Research suggests that the presence of electrolytes, such as potassium, in citrus fruits can aid in fluid balance and electrolyte replenishment, particularly after physical activity or sweating.
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Electrolyte Packs
Electrolyte packs can be a lifesaver for intense workouts or hot days. These powder mixes replenish essential minerals like sodium, potassium, and magnesium, which are crucial for maintaining fluid balance.
Studies have shown that electrolyte replacement drinks can improve athletic performance and reduce the risk of dehydration. When shopping for an electrolyte pack, look for one free of fillers, artificial sweeteners, and added sugar. For maximum replenishment, an electrolyte pack should ideally contain sodium, potassium, calcium, and magnesium.
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Coconut Water
Nature's sports drink, coconut water is rich in electrolytes and naturally subtly sweet. It's a hydrating and refreshing option for rehydrating after a workout or a hot day in the sun. Coconut water contains essential electrolytes like potassium, sodium, and magnesium, which are vital for maintaining fluid balance and preventing muscle cramps.
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Caffeine-Free Herbal Ice Tea
Enjoy iced tea's refreshing and hydrating taste without the sugar and caffeine. Herbal teas like hibiscus, chamomile, and green tea peppermint are all delicious iced and packed with antioxidants that can help promote relaxation and improved digestion. While they may not contain as many electrolytes as the other drinks on our list, their flavours are enticing, offering an excellent complement to water and increasing water intake. Research indicates that antioxidants found in tea can help protect your cells from damage caused by free radicals, contributing to overall health and well-being.
Bottom line
While these drinks offer additional hydration benefits, it's essential to continue drinking plenty of water throughout the day. Aim for around 11.5 cups (2.7 litres) of water for women and 15.5 cups (3.7 litres) for men daily. Consider investing in a large jug with measurements on it to keep track of your daily consumption. Drinking enough water is essential for overall health, boosting energy, aiding digestion, maintaining skin health, and supporting kidney function.
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
