4 Sources of Electrolytes to Stock Up On This Summer (And 3 to Skip)

4 Sources of Electrolytes to Stock Up On This Summer (And 3 to Skip)

Published June 14, 2024 – 6 minute read

When summer hits, we reach for sports drinks to replenish lost electrolytes after hikes, outdoor runs, and sweaty workouts. But what exactly are electrolytes, why do they matter, and which sources are the best to keep us fueled and hydrated? Here’s a breakdown from nutrition experts on the importance of electrolytes, how to maintain balance, and which sources deserve your attention this season.

What Are Electrolytes?

Electrolytes are electrically charged minerals vital for keeping your body running smoothly. These powerhouses maintain fluid balance, support nerve function, regulate muscle contractions, and keep your heart beating.

“While hydration is key, electrolytes are the secret players ensuring fluid balance and nutrient delivery to cells,” says Leslie Bonci, RD, sports dietitian for the Kansas City Chiefs.

Key Electrolytes You Need:

• Sodium, Chloride, Potassium: Essential for fluid balance.
• Calcium, Magnesium: Important for muscle and metabolic functions.

When you sweat or breathe faster in hot temperatures, you lose these minerals, making replenishment crucial.

Why Summer Demands More Electrolytes

Hot, humid weather means more sweating, which can lead to faster dehydration if fluids and nutrients aren’t replenished. Dehydration symptoms like dizziness, muscle cramps, a racing heart, and fatigue are signals to hydrate immediately.

Pro Tip: Stay proactive in the heat by consuming water and electrolyte-rich foods and drinks to maintain a healthy balance.

How to Ensure You’re Getting Enough

Eating a balanced diet and drinking fluids regularly suffices on most days. However, for intense summer workouts lasting an hour or more, you’ll need extra electrolyte support through snacks and drinks.

Pregnant? Always consult a physician before exercising in high temperatures, per the American College of Obstetricians and Gynecologists.

Top 4 Electrolyte Sources for Summer

1. GoodSport

   • Studies show milk hydrates better than water, but during workouts, GoodSport’s deproteinized milk offers necessary carbs and electrolytes without the milky taste. Alternatively, plain milk post-workout helps muscle recovery.

2. Protein2O

   • This beverage combines protein with potassium and sodium, essential for hydration and muscle growth.

3. Trail Mix

   • Lightly salted nuts provide magnesium and sodium, while dried fruits offer potassium. This combination delivers a perfect salty-sweet snack for outdoor adventures.

4. Pickled Foods

   • Foods like olives, sauerkraut, and kimchi are excellent electrolyte sources. Tomatoes, high in potassium, can pair well for a refreshing post-exercise salsa.

3 Overrated Electrolyte Sources to Skip

1. Sugary Sports Drinks

   • With up to 36 grams of sugar per serving, these drinks suit high-performance athletes but can be excessive for regular folks and hinder weight loss goals.

2. Electrolyte Waters, Gels, and Powders

   • These products cater to extreme endurance athletes. For the average individual, a balanced diet suffices.

3. Coconut Water

   • While high in potassium, it lacks critical electrolytes like sodium and chloride, leading to imbalanced replenishment. The concentration of nutrients may also vary due to coconut aging.

The Bottom Line

During humid summer months, hydration and electrolyte intake are non-negotiable. Recognize signs of dehydration—such as dizziness, thirst, and fatigue—and prioritize water and electrolyte-rich foods to stay balanced and energized.

Need More Hydration Hacks? Check out our Essential Guide to Hydration.

Conclusion: Always listen to your body’s needs, especially in the heat. Prioritize your health by stocking up on electrolyte-rich foods and drinks for optimal summer hydration.