13 Best Electrolyte Drinks & Their Benefits

May 21, 2024

You lose electrolytes every day when you urinate, sweat, or if you’re sick and experience vomiting or diarrhea. That’s when electrolyte drinks can come in handy. When electrolyte levels dip below normal levels, you can experience symptoms like fatigue, muscle weakness, headaches, nausea, blood pressure changes, cramps and more.

What is the best drink to replace electrolytes? While there are all kinds of bottled electrolytes drinks available in stores, such as Gatorade and other “sports drinks,” not all types are great choices.

Either choosing more natural sources of electrolytes, such as coconut water, or making your own sports drink alternative is a good way to avoid high-calorie, high-sugar sports drinks. Homemade electrolyte water, for example, helps you control the ingredients that you add and can do just as good of a job at preventing dehydration as most commercial drinks.

What Is An Electrolyte Drink?

Electrolytes are a group of essential minerals that we must get regularly from our diets. They got their name because they are basically electrically charged minerals.

This group includes sodium, calcium, magnesium and potassium, which all have critical functions in the body — including aiding in hydration and many muscle, heart and nerve functions. Sodium helps with with water retention and fluid balance; potassium assists with heart function and muscle contractions; magnesium also helps with muscle contractions as well as protein synthesis; and calcium supports healthy blood pressure levels and, again, muscle contractions.

The primary reason that sports drinks were created was to help replace electrolytes that are lost through sweat. The problem with commercial sports drinks, such as Gatorade, Powerade and others, is that they’re often high in both calories and sugar — plus they usually contain artificial sweeteners, flavors, colors and other not-so-great chemicals.

As one dietician explains, “Sugar, salt, and water help your body absorb fluids, but a lot of sports drinks have too much sugar and not enough electrolytes to really help your body replenish the electrolytes it needs.”

Electrolyte water and other similarly healthy drinks are most beneficial for endurance athletes who complete long, high-intensity workouts, as well as people who are sick and losing fluids.

Benefits

When you consume electrolyte drinks, they can offer some of the following benefits:

Preventing an electrolyte imbalance, in which you’re low in certain minerals, such as potassium or sodium
Promoting hydration and preventing dehydration
Reducing muscle spasms and cramps
Balancing fluids inside your body, which can decrease bloating and swelling
Managing side effects from vomiting and diarrhea, such as fatigue, lightheadedness, dizziness and nausea
Decreasing hangover symptoms, such as weakness and fatigue
Regulating blood pressure levels
Helping regulate cell and nerve functioning
Assisting in balancing your pH levels (the measure of acidity and alkalinity)

Best Electrolyte Drinks

It’s most helpful to choose types that provide water, sodium, and some potassium or magnesium. These may be available as tablets, powders or pre-made drinks.

Ideally, choose those that are low in added sugar, made with mostly organic ingredients, and are free of artificial flavors and ingredients, including colors, preservatives and sweeteners.

1. Coconut water with added salt

Coconut water naturally contains minerals, with the primary one being potassium. It contains approximately 600 milligrams (13 percent Daily Value), making it a high electrolyte beverage. Coconut water also contains a small amount of sodium, calcium and magnesium.

To fully hydrate, your body also needs extra sodium. Adding some sea salt to coconut water is an easy way to increase your sodium intake. This combination seems to be just as effective at promoting hydration as some commercial electrolyte drinks, plus it’s naturally low in sugar.

Suggested usage: before, during or after working out.

2. Mineral water

Sparkling mineral water is another natural electrolyte drink that many of us forget about. Depending on the source, the type and amount of minerals can vary but typically include magnesium, calcium and potassium.

With mineral water, the minerals are more easily absorbable because they exist as free ions compared to minerals found in food, which are attached to complex molecules.

Suggested usage: before, during or after working out.

3. Milk

For those who don’t have a dairy allergy or sensitivity, cow’s milk is a worthy electrolyte drink, as it contains natural electrolytes, carbohydrates and protein that make it a quality workout recovery drink.

One cup of milk contains valuable minerals like sodium, calcium, phosphorus, magnesium and potassium. One study even indicated that milk is a superior recovery drink than sports drinks.

Suggested usage: only after working out.

4. Fruit juice, particularly watermelon juice

While fruit juice isn’t generally recommended because of its high sugar content, it does contain multiple electrolytes plus natural sugar to provide energy and hydration. For example, orange juice contains magnesium, calcium, phosphorus and potassium.

This is the case for most fruit juices, though none contain sodium, a critical electrolyte.

Watermelon juice is considered the top fruit juice–based electrolyte drink. Simply juice from raw watermelon, not only does it contain both potassium and magnesium, it offers calcium and phosphorus in lower amounts, too.

Watermelon juice also has a high water content — estimated to be about 91 percent water, which can aid in detoxification. And it contains the valuable amino acid L-citrulline.

Suggested usage: before in small amounts or after working out; never during.

5. Smoothies

While not recommended during a workout, a quality fruit smoothie can be packed with electrolytes to assist in hydration as well as recovery.

Using coconut water, milk or fruit juice as the base, simply add electrolyte foods like bananas, Greek yogurt and peanut butter. (See this list of electrolyte foods.)

Add a protein powder as well to assist with muscle recovery.

Suggested usage: at least an hour before workout out, or afterwards. Never consume while working out.

6. Pickle juice

Does pickle juice contain electrolytes? Yes, as most standard pickles and their juices contain sodium, calcium, potassium and magnesium.

While most experts agree that more research focused on the potential beneficial effects of salty drinks for athletic performance are needed, there are some studies that have shown pickle juice may work just as well as water at reducing legs cramps and exhaustion.

Suggested usage: before, during or after working out as part of a balanced hydration plan. Be aware of its high sodium content.

7. Electrolyte water

Infused with electrolytes, electrolyte is increasingly popular for athletes as well as everyday people looking to hydrate themselves. If can be flavored or sweetened, but often includes less sugar and overall calories compared to sports drinks.

However, you need to be aware that certain marketed brands of electrolyte water don’t contain many more electrolytes than standard tap water, which does typically include up to 3 percent of your electrolyte minerals.

Other brands may contain high levels of electrolytes but also excess sugar, so read the nutrition label carefully. They also can be costly.

Suggested usage: before, during or after working out.

8. Electrolyte tablets

An increasingly common way to get more electrolytes are electrolyte tablets. Simply drop into a bottle of water, ideally cold, and let is dissolve. Perhaps shake as well to make sure it’s fully mixed.

These are designed for athletes to use during or after a workout. They’re convenient and portable, plus relatively inexpensive. Typically high in sodium as well as other minerals that are lost through sweat.

While these tablets are low calories and with not very much sugar, they may include artificial colors and sometimes even caffeine and vitamins. Check the nutrition label carefully.