by Mila McManus, MD
Maintaining electrolyte balance and hydration are simple for those who engage in light exercise and normal daily activities. You can achieve this by using high-quality salt[1] in food, enjoying salty nuts, fresh vegetables, and fruits, and drinking plenty of filtered water. These simple steps are likely all you need.
However, extra support may be necessary for those who exercise heavily, work outside, sweat for extended periods of time, and participate in endurance sports such as cycling, golf, or marathons. In these situations, it’s important to be proactive in maintaining your electrolyte balance and hydration.
Let’s explore some simple pantry options that can help everyone maintain their electrolyte balance and hydration.
- 20 ounces of filtered water with ⅛ teaspoon of quality salt and a twist of lemon and/or lime. For more flavor, add a couple of cucumber slices, a slice of orange, and several mint leaves.
- Prepare small snack portions with salted nuts. Add just a few pieces of dried fruit and pumpkin seeds. Pack raw vegetables such as celery, cucumber, carrot, and bell pepper strips. Salt them as well!
- Simple electrolyte replacement recipe:
4 cups of warm water, ¼ cup of fresh lemon or lime juice, 2 teaspoons of raw, unfiltered honey, and ¼ teaspoon of your preferred high-quality salt. Blend these ingredients together, refrigerate, and pour into a portable stainless steel or glass water bottle.
Alternatively, if you prefer to purchase an electrolyte product, be aware that many have not-so-good ratios of essential minerals. This can disrupt intracellular balance, meaning balance of minerals inside of your cells. High milligrams are not necessarily better. The proper balanced ratios between them matter more. It is also important to avoid brands that include food colorings, artificial sweeteners, caramel coloring, poor-quality minerals, gums, modified food starch, or sugar (e.g. Gatorade, Powerade)[2].
We have carefully vetted Biotics Research Electrolyte Forte (available in our office ) for our patients. It is pharmaceutical grade, hypoallergenic, and has a pleasant flavor. The flavor is so mild that, if you add to enough water, it has almost no flavor, which many people prefer!
[1] Redmond’s Real Salt, Celtic Salt, Himalayan Pink Salt (watch out for knock-offs!)
[2] The Nuun Instant Electrolyte Powder Packets are a satisfactory economy alternative.