Best isotonic drinks for hydration after exercise | 2021 Buyer's Guide (2023)

Best isotonic drinks for hydration after exercise | 2021 Buyer's Guide (1)

What is the best isotonic drink? The first thing to consider is the form of a supplement. There are options in tablets, powders, sachets, capsules, vials and ready-to-drink containers. We recommend powdered mixes as they are the most convenient because you can easily divide doses and mix them with your favorite drinks. The second essential thing is the choice of flavors. Pick a supplement that has a variety of options so that you could select the most delicious one. And finally, look at the content. Most of these sports beverages contain calories, carbohydrates, sodium, potassium, salt, and sugar. Since carbs are the main source of energy, choose a product that offers no less than 5 grams of carbohydrates per serving. High concentrations of potassium and sodium are also a must as they are components of electrolytes and essential in metabolizing carbohydrates. We believe that the Electrolyte Powder Drink Mix meets these criteria best.

Best isotonic drinks for hydration after exercise | 2021 Buyer's Guide (2)Best isotonic drinks for hydration after exercise | 2021 Buyer's Guide (3)

Why have we chosen it? This product is made by Vitalyte Sports Nutrition, a California-based company that produces sports beverages used by many successful athletes, including tennis, golf players, and boxers. Vitalyte Sports Nutrition was founded by biochemist Bill Gookin, who created a formula that contained glucose but was low in sugar. That product became the first authentic isotonic sports beverage in the world. The Vitalyte Natural Electrolyte Powder Drink Mix comes in powder form and is available in 5 wonderful flavors: orange, lemon, grape, fruit punch, and cool citrus. One container includes 80 servings, with ingredients free of GMO, gluten, and artificial additives. One serving contains 40 calories, 10 grams of carbohydrates, 92 mg of potassium, and 68 mg of sodium.

What Are Isotonic Drinks and What Are They For?

Isotonic drinks are commercially manufactured sports beverages targeting people of all athletic levels that are specifically formulated to help rehydrate during or after exercise. They are usually rich in carbohydrates, which is the most efficient source of energy. Most sports drinks also contain electrolytes, helping the body replace those electrolytes lost during exercise to prevent fatigue.

Hydration is also key, especially for those who exercise daily. From my own personal experience when training for an upcoming marathon, the first change I notice within body is the lack of hydration. This is where the isotonic drink comes in. They are becoming increasingly popular among athletes to help maintain high energy levels, maintain hydration, combat fatigue and ensure optimal performance.

What Are the Benefits of Isotonic Drinks? Why Should I Use Them?

Isotonic drinks contain similar concentrations of sugar and salt as in the human body. This allows the body to quickly replace fluids that were lost through sweating and supplies a boost of carbohydrates while drinking this sports beverage. It’s a preferred drink for athletes, particularly those who perform long-distance running or those involved in heavier and lengthier physical activities.

Although vigorous exercise helps to promote weight loss, overall fitness and heart health, it can also make you sweat in excess. Sweat is your body’s way of keeping your body temperature cool, but it can also lead to the decrease of hydration, important minerals and even a possible heat stroke. Consuming isotonic drinks can help replaced those fluids and nutrients quickly which will also help prevent performance-related injuries and illnesses.

Let’s look at some of the benefits of isotonic drinks:

  • Electrolytes: These are essential minerals that help the body maintain a balance of sodium, potassium, calcium, chloride, bicarbonate, magnesium, phosphate and sulphate. One study published in the “International Journal of Sports Medicine” compared the effects of a low-sodium mineral water, a caffeinated soft drink and an isotonic solution and the subjects who were given the isotonic drink retained more sodium, calcium and magnesium in their bodies.
  • Glucose: During rigorous exercise, carbohydrates within the body can be depleted at a rate of three to four grams per minute, completely exhausting the body. Normally, it would take your body 24 to 48 hours to naturally replenish those carbohydrates, but an isotonic drink can return your glycogen balance much more quickly.
  • Hydration: The obvious go-to during exercise is water, but water doesn’t contain any carbohydrates or electrolytes and can also cause bloating. Isotonic drinks release from the stomach at a similar rate as water, which will encourage fluid retention and help prevent dehydration.
  • Endurance: There was a research held at a University that measured the effects of isotonic drinks on athletes during exercise. These athletes consumed the drink both before and during their games. The results found that these drinks allowed the athletes to continue their high-intensity performance up to 24 percent longer than those who drank an alternative solution.

You should use isotonic drinks if you’re looking to improve the intake of water, nutrients and minerals to facilitate the replacement of what your body uses during physical activities. An isotonic drink is easily absorbed and leaves the stomach quickly which ensures optimal efficiency and comfortable digestion.

Expert Opinion: Albert C. Hergenroeder, MD, Texas Children's Hospital

Best isotonic drinks for hydration after exercise | 2021 Buyer's Guide (4)

Albert C. Hergenroeder, MD, Texas Children's Hospital

Albert C. Hergenroeder, MD, is a professor of pediatrics at Baylor College of Medicine and the chief of adolescent and sports medicine programs at Texas Children's Hospital. He provides treatment to patients with obesity, eating disorders, chronic fatigue, anxiety, depression. In the field of sports-related issues, he deals with musculoskeletal injuries and performance issues in athletes. Dr. Hergenroeder has around 80 peer-reviewed publications, including 11 papers devoted to health-care transition.

“We get a fair number of questions about hydration and sports. And one specific question is what should be this drink during sports participation for activities that are less than one hour. There is no question that cold water, ice water is a perfect drink. You do not need a sports drink for activities of less than one hour. For activities that are continuous — where the athlete is on the field or participating in the event continuously as it gets further past an hour to two hours or three hours, or if they are participating, for example, in a volleyball tournament where there are many games over the course of a weekend or a tennis tournament or a soccer tournament — then, it is more important to hydrate with something that has electrolytes and glucose in it. So the longer the event, the more likely that a sports drink would be appropriate”.

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Isotonic Drinks Vs Electrolyte Drinks

Electrolytes help regulate a variety of your body’s essential functions. They are a mineral that conduct an electrical charge when they are mixed with water. The level of electrolytes in our body can become too low naturally through sweat and heavy exercise, so it’s important to regularly replenish them with a diet rich in minerals. A few common beverages that contain electrolytes include coconut water, milk, fruit juices, smoothies, electrolyte-infused waters and sports drinks.

Best isotonic drinks for hydration after exercise | 2021 Buyer's Guide (5)

Most sports beverages like Gatorade and Powerade fall into the isotonic drink category since they are similar in concentration and deliver a reasonable amount of energy back into the body. Lab studies have shown that the fluids from isotonic drinks do a reasonably good job of being absorbed into the bloodstream that other sports drinks.

What Does a Typical Isotonic Drink Contain?

Water is the primary ingredient in an isotonic drink. The typical isotonic drink also contains carbohydrates to maintain energy and enable continuous physical performance, sodium to recover salts in the body lost due to sweat, Group B vitamins to help combat fatigue, potassium, magnesium and antioxidants.

Antioxidants help the body fight off certain toxic wastes that are produced by cell activity. Isotonic drinks consist of similar levels of salt and sugar in the body which is why it does a great job of replacing those fluids lost through sweat and exercise. Although rare, some isotonic drinks may contain protein, which can be helpful over lengthy periods of exercise.

When Should I Take an Isotonic Drink?

Whether you are involved in an endurance sport such as a triathlon or partaking in every day physical activities, there’s a risk of dehydration through perspiration. During these physical performances, the body can lose over one to three quarts in sweat per hour depending upon the activity. Since sweat is composed of water and minerals, there needs to be a balance to maintain hydration.

This is where an isotonic drink is helpful. They are the best solution to maintain hydration, energy and overall performance since they provide water, carbohydrates and sodium. Think of an isotonic drink as an all-in-one drink that should be taken regularly during heavy physical performance. The recommended dosage is 1 mouthful every 10-15 minutes from the beginning of your activity.

How to Choose the Best Isotonic Drinks?

Having something that will boost physical performance will make a big difference when it comes to your body’s overall health and physique. Like with other sports drinks, isotonic drinks are available in a variety of forms. There are tablets, powdered mixes, grab-and-go sachets, capsules, vials and ready-to-drink containers.

All isotonic drinks:

  • Ensure rapid rehydration
  • Prevent or decrease muscle soreness, cramps and fatigue
  • Replenish electrolytes
  • Provide carbohydrate energy to working muscles
  • Stimulate rapid fluid absorption
  • Quench thirst

Taste can be an important factor in choosing a sports drink. Luckily, isotonic drinks come in a variety of flavors like lemon-lime, orange, berry, citrus, tropical, fruit punch and more. Another important thing to look for when choosing a sports drink is their nutritional content. When comparing drinks, consider the calories, carbohydrate percentages, sodium and potassium percentages and how much sugar it contains.

  • Calories: The average sports drink contains 45-160 calories per serving.
  • Carbohydrates: The more carbohydrates the better, as they are your main source of energy.
  • Sodium: Sodium chloride, citrate and bicarbonate are all components of electrolytes and are essential in metabolizing carbs and allowing your muscles to function properly. They also help keep your body hydrated.
  • Potassium: Potassium is also considered to be a component of electrolytes and are equally essential in metabolizing carbohydrates. The more you sweat, the higher level of potassium you need.
  • Concentration Levels of Salt & Sugar: Since isotonic drinks have the same particle concentration as blood, it’s important to know what your blood’s pH level is to help you determine your ideal isotonic drink.

Let’s also not forget that water is a very important part of the body’s recovery process. Your body loses a significant amount of fluids including sweat so about 500mL of water is standard. Water is the primary ingredient in isotonic drinks, but it’s still an important factor to consider when weighing your options.

Best Isotonic Drink Review

Below, you will find a review of the four best isotonic drinks at a price ranging from $24 to $36. All these supplements are natural and free from harmful additives. They are available in various flavors and forms — liquids, powders, and sachets.

1. Hoist Strawberry Lemonade Isotonic Hydration Drink | Best Isotonic Drinks Lemonade

Best isotonic drinks for hydration after exercise | 2021 Buyer's Guide (6)

This isotonic drink provides the perfect combination of electrolytes, carbohydrates and water to replenish the fluids and nutrients in your body after physical performance. The strawberry lemonade flavor is a premium low-calorie flavor that keeps your body balanced while also providing a flavorful taste. This isotonic drink is also naturally flavored so it’s free from artificial sweeteners, artificial coloring and high-fructose corn syrup.

This 12-pack recovery drink is packed with sodium and potassium to help minimize fatigue while also restoring energy in your body. Hoist is absorbed right into your bloodstream for an instant boost of hydration without making you feel bloated. Each bottle contains only 35 calories.

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2. Electrolyte Powder Sports Drink Mix | Best Powder Drink

Best isotonic drinks for hydration after exercise | 2021 Buyer's Guide (7)Best isotonic drinks for hydration after exercise | 2021 Buyer's Guide (8)

Vitalyte is an isotonic formula ideal for hydration and everyday use. It contains the proper balance of electrolytes, glucose and buffers that are quickly absorbed without any discomfort. This powder sports drink mix will also help prevent muscle cramps, combat excessively hot temperatures, increased energy levels and can also be a great remedy for hangovers.

There are 90 servings in this resealable powdered drink mix container. To use, simply mix one scoop with 8 ounces of cold water and mix until the powder has completely dissolved. There are a variety of flavors to choose from and is made with natural, gluten-free and non-GMO ingredients.

3. Ultima Replenisher Electrolyte Hydration Powder | Best Electrolyte Drink

Best isotonic drinks for hydration after exercise | 2021 Buyer's Guide (9)

This isotonic powder is great for replacing electrolytes lost during physical activity. It’s made with all 6 electrolytes plus trace minerals, real fruit flavor extracts, and plant-based colors and flavors. There are zero calories, carbs and sugars in this hydration powder. Hydrating with electrolytes will help prevent cramps and help your body perform optimally. They have a significant impact on how your muscles function and how much water you have in your body.

To use, simply dissolve 1 scoop or stick pack into a 16oz bottle of water. You’ll also want to drink this isotonic drink prior to starting any physical activity for best results.

4. Science in Sport Beta Fuel, Endurance Energy Drink | Best Grab-and-Go Sachets

Best isotonic drinks for hydration after exercise | 2021 Buyer's Guide (10)

Beta Fuel provides maximum isotonic energy. Its 2 to 1 ratio of maltodextrin to fructose allows the body to absorb 90 grams of carbs per hour which is 50 percent more than what can be achieved by glucose alone. This endurance drink has high levels of carbs that can be absorbed without causing any discomfort.

It’s ideal for endurance exercises that last longer than a couple of hours when refueling can be difficult. It’s also suitable for those who are vegan, gluten free, wheat free, nut free and lactose-free. For this isotonic energy drink, simply mix and go.

10 Best Isotonic Drinks Comparative Table




1
Hoist



Best isotonic drinks for hydration after exercise | 2021 Buyer's Guide (11)
Hoist Strawberry Lemonade Isotonic Electrolyte Drink, Powerful IV-Level Hydration, Prevents Dehydration - 12 Pack









6
Hydralyte



Best isotonic drinks for hydration after exercise | 2021 Buyer's Guide (16)
Hydralyte Hydration Plus Immunity Support Hydration Electrolyte Powder Packets, Berry Blast, 20 Count






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FAQs

Who can benefit from isotonic drinks?
Isotonic drinks are generally consumed during physical activities. Anyone who is performing an endurance activity such as running, bike riding and more could benefit from drinking them. They're the perfect solution to hydrate the body when refueling can be difficult.

People with diabetes have an increased risk of dehydration due to high levels of blood glucose, to they could also benefit from isotonic drinks.

Should I use isotonic drinks for workouts?
Isotonic drinks are specifically formulated to help with hydration during and after exercise. The boost of carbs often found in these sports drinks are a beneficial source of energy in the body when exercising and will help prevent muscle tension, cramps and fatigue.

Do isotonic drinks contain electrolytes?
Isotonic drinks do contain electrolytes. Electrolytes are minerals such as calcium, chloride, magnesium, sodium and potassium. These minerals diminish as you sweat and exercise. Isotonic drinks help to replace those electrolytes that were lost to promote proper rehydration.

How do isotonic drinks affect the heart?
Nearly all forms of physical activity lead to increased metabolic rate and heat production in the body. This can result in loss of water, electrolytes and glycogen depletion causing dehydration which directly impacts physical performance and overall health. Replacing those fluids in the body with isotonic drinks can actually prevent many metabolic and cardiovascular health problems. One study concluded that sports drinks did in fact help to maintain a lower blood pressure and heart rate.

Is an isotonic drink healthy for blood?
Isotonic drinks are similar in concentration to human blood. Lab studies have shown that fluids from isotonic drinks do a good job of being absorbed into the bloodstream.

How to take/use isotonic drinks correctly? What is the right dosage?
Proper hydration is necessary for the body before, during and after a high-performance workout. If you plan on working out for a long duration, you will benefit from an isotonic drink two hours before a workout with 16 ounces of water.

All isotonic drinks provide a label with the recommended dosage and how to mix them. Carefully read over the instructions provided before consuming any sports beverage.

Is it safe to use? Are there any side effects?
Most isotonic drinks are not suitable for children or those looking to lose weight. It's safe to use for hydration purposes or while partaking in physical activities. Many isotonic drinks also contain high levels of sugars and sweeteners. Sugary foods and drinks can lead to dental decay. If you're looking to reduce your sugar intake, consider the isotonic drinks with low-sugar or those that are sugar-free.

FAQs

What is the best drink to keep you hydrated during exercise? ›

The best bet for rehydration is to consume a low-cal beverage that contains electrolytes such as sodium and potassium. Good choices include sports drinks (go low-cal if your workout), try coconut water, or water with a slice of fruit. The refreshing hint of flavor may drive you to drink more. How much is enough?

Are isotonic drinks good after workout? ›

Isotonic Drinks

This kind of sports drink replaces lost fluids the fastest and is the right choice for high endurance, high intensity interval workouts lasting several hours. Isotonic drinks replenish energy and salt. Drink isotonic beverages after intense workouts (duration > 1 hour) to replace fluids and energy.

Are isotonic drinks good for hydration? ›

The purpose of an isotonic drink is to improve the intake of water, minerals and nutrients to facilitate the replacement of what the body uses during effort. It facilitates rehydration, while contributing to the proper assimilation of the particles needed to support effort (glucose, sodium etc.)

What is the best electrolyte drink after a workout? ›

Best Overall: Skratch Labs Sport Hydration Drink Mix

One scoop contains 80 calories and 21 grams of carbohydrates, necessary for optimal recovery and rehydration, along with 380 milligrams of sodium to help you replenish fluids lost during exercise.

What is the best drink after exercise? ›

Here's what you need to know about the best post-workout drink options.
  • Post Workout Recovery Drinks.
  • Water.
  • Enhanced Waters (also known as fitness waters or designer waters)
  • Sports Drinks.
  • Coconut Water.
  • Chocolate Milk.
  • Tart Cherry Juice.
  • Alternative Hydration Options.
14 Sept 2018

What should you drink after working out? ›

Rehydration is essential, especially if you've exercised intensely or broken a sweat. Replenishing your fluid levels improves muscle flexibility, builds strength, and prevents muscle soreness. Drink at least 16 ounces of water or healthy drinks, such as coconut water, green or black tea, and chocolate milk.

Can I drink isotonic everyday? ›

Although sports drinks can improve the performance of athletes during several types of exercise, they are probably unnecessary for most people. If you choose to drink these beverages, it is important not to overconsume them.

Is isotonic harmful? ›

Isotonic drinks are loaded with sugar. Too much sugar harmful for you and consuming these drinks very often can make you put on a bit of weight. One should be careful with the amount of these drinks they consume.

When should you drink isotonic? ›

An isotonic drink would be beneficial in sports lasting more than 60 minutes, such as football and rugby. These drinks can be consumed during the warm up, throughout the first half, at half time and then during the 2nd half, aiming to consume 30-60g of carbohydrate per hour.

What happens when you drink isotonic solution? ›

Isotonic drinks are a source of carbohydrates to give you energy as you workout and help replace the fluids and electrolytes lost through sweat. The trade-off for extra carbs is that isotonic drinks require more energy to get across the gut wall than hypotonic drinks so energy and electrolyte release is slower.

How effective are isotonic drinks? ›

'" Just for the record, a study in the Journal of Applied Physiology found that consuming an isotonic sports drink increased treadmill running time to exhaustion by 27% in recreational runners.

What is the best electrolyte drink for seniors? ›

Pedialyte truly is the most reliable and better option for the elderly as well as sick kids, younger people, and people of all ages. It has less sugar, which is important for older folks, and it has more electrolytes than Gatorade products.

What drink has the best electrolytes? ›

8 Healthy Drinks Rich in Electrolytes
  1. Coconut water. Coconut water, or coconut juice, is the clear liquid found inside of a coconut. ...
  2. Milk. ...
  3. Watermelon water (and other fruit juices) ...
  4. Smoothies. ...
  5. Electrolyte-infused waters. ...
  6. Electrolyte tablets. ...
  7. Sports drinks. ...
  8. Pedialyte.
30 Oct 2019

What is the most effective electrolyte? ›

  • Best Electrolyte Powders of 2022.
  • Key Nutrients Electrolyte Recovery Plus.
  • BodyHealth PerfectAmino Electrolytes.
  • LMNT Recharge.
  • UCAN Hydrate.
  • Pure Encapsulations Electrolyte/Energy Formula.
  • Ultima Replenisher.
  • Nuun Sport.
25 Aug 2022

What is the best thing to eat or drink after a workout? ›

Consuming carbohydrates and proteins after exercising helps to encourage muscle protein production, and promote recovery with the best results. Arrange to eat a snack within the first couple of hours after a workout. Also, remember to replace fluids by drinking water before, during, and after exercise.

What should I drink before and after workout? ›

Hydrate with water and electrolytes during intense workouts. For exercise that lasts longer than two hours, add simple carbs (sugar) to your workout drinks. I recommend organic apple juice and coconut water over Gatorade and other energy drinks that contain artificial ingredients.

What is best for post workout recovery? ›

Protein is critical after physical activity because it helps you rebuild your muscles. McMahan recommends eating at least 20 grams of protein right after a tough workout. Good sources include eggs, fish, chicken, a protein bar or protein shake, she says. Chocolate milk is a great add-in, too.

How do I rehydrate after a workout? ›

To adequately rehydrate after your exercise session, aim to drink one and a half times the fluid you lost while exercising. Don't do this all in one go. Spread it over the next two to six hours.

What should I drink after walking? ›

After Your Walk
  • Electrolytes: After a long walk, do not overdo on plain water; use sports drinks and/or salty foods to replenish salts as well.
  • Replenish: After your walk, end with another tall glass of water.
30 Nov 2020

How do I replenish my energy after a workout? ›

A post-workout meal or snack that is high in carbohydrates provides this essential fuel and gives your muscles time to build. Without that carbohydrate boost, your body will convert fat, followed by protein from the muscle tissues, to usable energy, which means that your recovery will take even longer.

What's the best way to hydrate quickly? ›

If you're worried about your or someone else's hydration status, here are the 5 best ways to rehydrate quickly.
  1. Water. ...
  2. Coffee and tea. ...
  3. Skim and low fat milk. ...
  4. 4. Fruits and vegetables. ...
  5. Oral hydration solutions.
19 Dec 2019

What happens if you drink too much electrolytes? ›

Drinking too many electrolytes can lead to an excess in potassium, which may cause muscle weakness. If the potassium excess becomes severe, it may lead to abnormal heart rhythms, and may eventually cause the heart to stop beating, according to the Merck Manual.

Is isotonic drink good for weight loss? ›

Vigorous exercise helps promote heart health, weight loss and overall fitness, but it can also make you sweat one to three quarts of fluid during intense workouts.

Do isotonic drinks hydrate better than water? ›

If you're participating in high-intensity workouts lasting more than 45 minutes to an hour, sports drinks may help replenish your body's electrolyte stores better than water.

Is coconut water an isotonic drink? ›

Coconut water is widely used as isotonic drink or oral rehydration fluid, since it showed excellent rehydration index and blood glucose response in previous researches. The quality of isotonic drink is determined by its sugar content (as the source of carbohydrate) and electrolyte content.

Can diabetics drink isotonic drinks? ›

Research suggests keeping blood glucose between 180 and 180mg/dL for optimum performance. Sports drinks may not be as necessary for someone with Type 2 diabetes if they are not at risk for hypoglycemia (dependent on their medication). In this case, sports drinks may only prolong increased levels of blood glucose.

What are the top 5 sports drinks? ›

Top 50 Scanned: Sport Drink beta
Popularity
#1Vitamin Water Zero Squeezed, Lemonade Glaceau0 Calories
#2Thirst Quencher, Orange Gatorade140 Calories
#3Powerade, Mountain Berry Blast Xion 480 Calories
#4Low Calorie Sports Drink, Grape Gatorade50 Calories
46 more rows

What is better than Gatorade for electrolytes? ›

Pedialyte products generally provide fewer calories and sugar and a significantly higher electrolyte content than Gatorade.

Is lemonade an isotonic drink? ›

Are lemonades hypertonic or isotonic? The amount of sugar in a given drink determines which of the three main types of drinks it belongs to – hypertonic, isotonic or hypotonic. Hypertonic drinks – Soft drinks, energy drinks, and fruit juices including lemonade typically fall under this category.

What is isotonic hydration? ›

Isotonic Hydration is a scientifically formulated hydration drink which has been optimised to keep you energised and hydrated during exercise. It is isotonic and it contains a fast-release multi-carbohydrate blend and five electrolytes, which are essential to replenish as they are lost through sweat.

What are the 3 types of sports drinks? ›

There are three types of sports drinks all of which contain various levels of fluid, electrolytes and carbohydrate: Hypotonic. Isotonic. Hypertonic.

Do electrolytes hydrate you faster than water? ›

However, when we become dehydrated, drinking water is not enough. During cases of mild dehydration, our body needs a drink that contains a balanced ratio of electrolytes. Electrolytes can help us rehydrate more quickly and better retain fluids.

Does isotonic drink increase blood pressure? ›

A statistically significant increase in blood pressure and decrease in heart rate was found in the isotonic beverage group, but such difference might not be physiologically significant. Blood volume, blood pressure, and heart rate are closely linked.

What is the benefits of isotonic? ›

What are the benefits of isotonic exercise? Isotonic exercise helps to strengthen your cardiovascular system, as it results in increased oxygen consumption, heart rate, stroke volume, cardiac output, and muscular endurance while reducing the risk of heart disease.

Is isotonic solution best for dehydration? ›

Hypotonic vs isotonic for hydration

However, while isotonic drinks are often used to combat dehydration during exercise, hypotonic drinks could be a better solution and are recommended for those looking to replace fluids lost to sweat quickly.

Can I drink electrolyte water everyday? ›

Electrolyte drinks are generally well tolerated. However, if you do consume many electrolyte drinks daily, this can lead to an electrolyte excess. High sodium intakes over time can increase your risk of developing high blood pressure and heart disease.

How much water should you drink a day? ›

The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.

Are sports drinks better than water? ›

Water is a healthier choice — especially when you aren't doing an intense workout or exercising on a hot, humid day — because the added sugars and calories in sports drinks are associated with a higher risk of developing and experiencing complications from conditions like obesity and type 2 diabetes, she adds.

What is the fastest way to hydrate an elderly person? ›

Choose foods with high water content.

If you have trouble drinking fluids, try including water-rich foods with every meal. These include cucumbers, watermelon, lettuce, strawberries, tomatoes and celery. Soups, broths and stews are also a good way to boost your fluid intake, especially in the colder weather.

Which drink is good for old age? ›

Alternative drinks for the elderly

Chamomile tea can soothe a bad stomach, and it encourages sleep. Peppermint tea is a great digestif and is excellent to drink after a meal. Lemon and ginger tea is particularly good if you have a cold.

How much water should a 79 year old woman drink? ›

Experts generally recommend that older adults consume at least 1.7 liters of fluid per 24 hours. This corresponds to 57.5 fluid ounces, or 7.1 cups.

What brand of water has the most electrolytes? ›

The 8 Best Bottled Water with Electrolytes
  • #1 My Own Water Electrolyte Water and Natural Spring Water. ...
  • #2 Essentia Bottled Water. ...
  • #3 Evian Natural Spring Water. ...
  • #4 Core Hydration. ...
  • #5 VitaminWater. ...
  • #6 Glaceau Smartwater. ...
  • #7 Propel. ...
  • #8 blk.
15 May 2022

What are the 3 main electrolytes? ›

The major electrolytes: sodium, potassium, and chloride.

What are the symptoms of low electrolytes? ›

What are electrolyte imbalance symptoms?
  • Confusion and irritability.
  • Diarrhea or constipation.
  • Fatigue.
  • Headaches.
  • Irregular or fast heart rate (arrhythmia).
  • Muscle cramps, muscle spasms or weakness.
  • Nausea and vomiting.
  • Numbness or tingling in limbs, fingers and toes.
13 Aug 2022

What to look for when buying electrolytes? ›

The best electrolyte powders use a ratio of potassium, sodium, and glucose that helps to deliver water to your bloodstream faster and more efficiently than water alone. The newest electrolyte powders also contain added vitamins and minerals (think vitamin C and B12) to help boost immunity and to provide energy.

How many electrolyte can I drink a day? ›

To maintain normal body stores and a normal concentration in plasma and interstitial fluid, an intake of about 40 mEq/day may be needed (Sebastian et al., 1971). Therefore, it would appear that the minimum requirement is approximately 1,600 to 2,000 mg (40 to 50 mEq) per day.

How can I replace my electrolytes naturally? ›

Here are some foods and drinks that can help you replenish your electrolyte stores.
  1. Drink unsweetened coconut water. Coconut water is a good source of electrolytes. ...
  2. Eat bananas. ...
  3. Consume dairy products. ...
  4. Cook white meat and poultry. ...
  5. Eat avocado. ...
  6. Drink fruit juice. ...
  7. Snack on watermelon. ...
  8. Try electrolyte infused waters.
30 Sept 2020

What do people drink during a workout? ›

Hydrate with water and electrolytes during intense workouts. For exercise that lasts longer than two hours, add simple carbs (sugar) to your workout drinks. I recommend organic apple juice and coconut water over Gatorade and other energy drinks that contain artificial ingredients.

What is better than Gatorade for electrolytes? ›

Pedialyte products generally provide fewer calories and sugar and a significantly higher electrolyte content than Gatorade.

What's a good electrolyte drink? ›

8 Healthy Drinks Rich in Electrolytes
  • Coconut water. Coconut water, or coconut juice, is the clear liquid found inside of a coconut. ...
  • Milk. ...
  • Watermelon water (and other fruit juices) ...
  • Smoothies. ...
  • Electrolyte-infused waters. ...
  • Electrolyte tablets. ...
  • Sports drinks. ...
  • Pedialyte.
30 Oct 2019

Should I drink electrolytes during workout? ›

Electrolyte drinks: What to look for

If you're working out for an hour or less, regular H20 will do. But if you're exercising upwards of 75 minutes or more (of if it's very hot out), then an electrolyte drink is a good idea during or after your work out.

What should I drink before and after workout? ›

Water. Drinking fluids such as water before, during and after your workout can help prevent dehydration.

What is the preferred drink for exercise lasting more than 60 minutes? ›

"Water is generally sufficient for shorter sessions, but for exercise lasting more than 60 minutes, an isotonic sports drink is recommended," says Wendy Martinson, registered dietician and sports nutritionist.

Is lemon water good while working out? ›

Lemon Juice : Lemon promotes fast absorption of vitamin C and helps eliminate excess acids from your body. Adding a few drops of lemon juice to simple water can help you stay fully hydrated while you sweat out those extra calories and you also get your dose of mineral salts without adding any calories.

What is the best electrolyte drink for seniors? ›

Pedialyte truly is the most reliable and better option for the elderly as well as sick kids, younger people, and people of all ages. It has less sugar, which is important for older folks, and it has more electrolytes than Gatorade products.

What hydrates better than water? ›

Research shows that milk is one of the best beverages for hydration, even better than water or sports drinks. Researchers credit milk's natural electrolytes, carbohydrates, and protein for its effectiveness.

What can I drink to hydrate fast? ›

For most people, drinking water is the best way to stay hydrated and rehydrate. Other options include coffee, tea, milk, fruits, vegetables, and oral hydration solutions.

What brand of water has the most electrolytes? ›

The 8 Best Bottled Water with Electrolytes
  • #1 My Own Water Electrolyte Water and Natural Spring Water. ...
  • #2 Essentia Bottled Water. ...
  • #3 Evian Natural Spring Water. ...
  • #4 Core Hydration. ...
  • #5 VitaminWater. ...
  • #6 Glaceau Smartwater. ...
  • #7 Propel. ...
  • #8 blk.
15 May 2022

What is the best way to get electrolytes into your body? ›

The best way to get electrolytes is by consuming them through your diet. You can get electrolytes from foods like chicken, watermelon, and avocado. You can also get electrolytes through drinks like 100% fruit juice, coconut water, or sports drinks.

What are the symptoms of low electrolytes? ›

What are electrolyte imbalance symptoms?
  • Confusion and irritability.
  • Diarrhea or constipation.
  • Fatigue.
  • Headaches.
  • Irregular or fast heart rate (arrhythmia).
  • Muscle cramps, muscle spasms or weakness.
  • Nausea and vomiting.
  • Numbness or tingling in limbs, fingers and toes.
13 Aug 2022

How do I stay hydrated after a workout? ›

Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise. Drink 8 ounces of water no more than 30 minutes after you exercise.

How do I know if I need more electrolytes? ›

“The signs of electrolyte imbalance include irregular heart rhythm, fatigue, malaise, altered mental status, headache, dizziness, and muscle spasms,” Dr. Mehrnia says. Meanwhile, dehydration can also include these symptoms as well as low blood pressure.

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