How to add electrolytes to water? Here are 24 ways

Are you experiencing a sudden energy dip after a sweaty training session in hot weather? It is likely you are dehydrated. Drinking water can replace the fluids lost during sweating. However, plain water may be insufficient to combat dehydration since it lacks the essential electrolytes you’ve lost.

These are vital minerals required for your body to maintain homeostasis. They help in regulating fluid balance in your body, blood pressure, and muscle contractions. Now, let’s dive in to learn how to add electrolytes to water for optimal hydration.  

Do I really need electrolytes?

Yes, you need electrolytes for basic life functioning. Electrolytes include magnesium, potassium,  sodium, calcium, etc., essential minerals obtained from foods and fluids. They help in:

● Maintaining your blood pH levels - Electrolytes like sodium, bicarbonate, and potassium help to buffer blood to prevent it from becoming too acidic or alkaline.

● Regulating your blood pressure - When the body retains too much sodium, it can increase blood volume and elevate blood pressure. Conversely, a deficiency in potassium can also contribute to high blood pressure.

● Increasing your brain, heart, nerve, and muscle functionality - electrolytes like sodium and magnesium help transmit nerve impulses, contract muscles, and regulate heart rhythm.

● Rebuilding damaged tissues in the body: Electrolytes help transport nutrients to cells and remove waste products, which are essential for tissue repair and regeneration.

As professional athletes, sportsmen, and fitness lovers, you need electrolytes to fuel the innate electrical system of your body. An imbalanced level of electrolytes disrupts your normal body functions and may lead to life-threatening complications.

While many natural or commercial sports drinks often contain crucial electrolytes for your peak performance. But do you know you can enrich your drinking water with these minerals and reap similar benefits? Read on as we reveal 24 essential electrolyte sources for energizing you!

What to add to water for hydration?

Making your own hydrating electrolyte drink is a great way to top up your body’s electrolyte stores. Here are ways to achieve an electrolyte balance through additions to your water:

1. Natural food and ingredients

While various foods and drinks contain different electrolytes, you can easily have plentiful electrolytes in vegetables and fruits. This study found that about 20% of our water intake is from hydrating foods. So, if you require supplementation, below are some electrolyte-rich additions to your water. 

1. Fruit

Fruit-infused water obtains electrolytes from the fruit itself and hydrates your body more effectively. You can add slices of bananas, strawberries, oranges, or any other preferred fruit directly to your drinking water. This fortifies pure water with essential electrolytes while enhancing the flavor.

2. Coconut water

Coconut water is the clear juice or liquid extracted from a coconut. It is naturally low in sugar and calories but rich in various electrolytes. You can drink it directly as extracted from the plant or mix it with your drinking water. It contains electrolytes like sodium, calcium, potassium, and magnesium.

3. Leafy greens

Leafy greens include kale, spinach, collard greens, etc. They are rich in vital vitamins and essential electrolytes, such as magnesium and calcium. You can eat leafy greens fresh with salads, cooked, or blended to make juice for your hydration needs.

4. Nuts

Nuts like cashews and walnuts are crucial electrolyte boosters that trainers can incorporate into their diets. They are good sources of electrolytes like magnesium and phosphorus. You can consume nuts by chewing them. Alternatively, you can ground them into powder and mix with milk or smoothie for a nutrient-rich pre and after-workout hydrating experience.

5. Seaweed

Seaweed is one of the best sources of chloride electrolytes, which helps in reducing the risk of swelling and fluid retention. Adding seaweed to your diet aids in digestion and helps to absorb other electrolytes like potassium and calcium. You can consume seaweed by mixing it with your salads or making broth.

6. Olives

Olives are about 50% water and contribute significantly to your body regaining its water balance. They are high in sodium, potassium, and chloride. These electrolytes are helpful in maintaining healthy bone, nerve, and cell function. You can consume whole olives by incorporating them into your cooking recipes or cooking certain meals with olive oil.

7. Fatty fish

Consuming fatty fish like salmon or tuna gives the body various vital electrolytes. These can include magnesium, potassium, and sodium, crucial for hydration and muscle function. However, since you just can’t add fish to water, it is recommended to create an electrolyte-rich fish broth. You can always consume it before or after training.  

8. Broth

Bone broth is another important source of naturally occurring electrolytes. It is made by boiling bones and aids in boosting calcium, potassium, magnesium, and sodium levels. It is effective in regulating the nerve and muscle function while preventing cramping.

2. Homemade electrolyte drinks

If you want a healthier option, you can make your own homemade electrolytes drink at home to keep you hydrated. Here are some ingredients:

1. Sea salt

Sea salt is less processed than standard table salt. It has an amazing mineral content with many electrolytes, such as sodium, potassium, calcium, and magnesium. Adding a small amount of sea salt to the water is crucial for kidney, heart, brain, and muscle health.  

2. Citrus

Citrus is usually obtained from lime, lemon, and grapefruit juices. It contains electrically charged minerals like potassium and calcium, which are essential for healthy body functioning. You can drink iced lemon water for refreshment or hot lemon water to aid digestion.

3. Honey

Besides adding sweetness and flavor, raw honey can help introduce significant electrolytes to pure water. It is a great source of calcium, potassium, and sodium electrolytes. Using raw honey in water not only keeps you hydrated but also regulates your blood glucose levels.   

4. Ginger

Natural ginger can be grated up or blended. Alternatively, powdered, minced, or a paste of ginger can also be diluted for the concoction. This can be consumed together with your drinking water or taken as ginger shots before your workout.

5. Juice

Drinking juice as your homemade electrolyte sports drink is an ideal way for replenishing your electrolyte stores. Healthy juices can be extracted from watermelon, cherry, apples, berries, orange and other juicy fruits that you prefer. You take them by diluting with water to boost body minerals like phosphorus, magnesium, and potassium.  

6. Smoothie

Smoothies from fruits, vegetables, or leafy greens are usually high in fiber content with a high nutritional value. You can take blended juice from your favorite fruit or a mixture with veges and greens. They contain various essential minerals, great for hydration and keeping energy levels stable throughout the day.

3. Electrolyte tablets or drops

Another alternative for complete nourishment is to add electrolyte tablets or drops to drinking water. These supplements help the body with fluid retention, especially when dehydrated. They also fill gaps in electrolyte consumption for proper hydration and prevention of cramps.

Some of the best tablets or drops for electrolytes include:

● TruLyte drops: These are vegan-friendly unflavored electrolytes with no calories or sugars. Their formulations have a perfect balance of vital minerals like potassium, zinc, sodium, and magnesium.

● Buoy Hydration Drops: This is a dietitian-recommended electrolyte that you can add to any drink. It contains no sweeteners and no sugars and dissolves quickly without the hassle of stirring, shaking, and waiting.

● SaltStick Fastchews: These are chewable, bite-sized electrolytes that are available in different flavors. They dissolve instantly in water to provide electrolytes like magnesium, sodium, potassium, and calcium.

● Waterdrop Microlyte Set: These are sugar-free electrolyte powder tablets that you can mix with your drinking water. They have a combination of five different electrolytes and nine vitamins.

● Keto Chow: The electrolyte drops are Doctor-Approved and provide various electrolytes like sodium, magnesium, and potassium. You can use them to avoid deficiencies and boost your workout energy and performance.

4. Commercial sports drinks

These are beverages you can buy online or from your local stores. Most of these drinks contain a mixture of water and electrolytes like sodium and potassium. They are designed to replenish electrolytes and provide a quick energy boost while maintaining hydration.

Some top recommended sports drinks for electrolytes are:

● BODYARMOR Sports Drink: This sports drink is made using natural sweeteners and flavors with no artificial colors. It is packed with potassium electrolytes with 10% coconut water.

● POWERADE Sports Drink: The sports drink is formulated with 50 percent more electrolytes of sodium, magnesium, calcium, and potassium. It helps to replenish the lost electrolytes from sweat.

● Bob's Pickle Potion: This sports drink is packed into single-serving bottles and doesn’t contain caffeine or sugar. It is keto-friendly and convenient for immediate cramp relief.

● SueroX Zero Sugar: The electrolyte hydration sports drink has zero sugar and zero calories. It is a combination of five electrolytes and 8 ions to ensure balanced body fluids for optimum body performance.

● Pure Fuel: This is a plant-based sports drink that makes a healthy electrolyte drink for post-workout replenishment. It has no added sugar or artificial flavors and is enriched with potassium and magnesium.

It is very important that you find the right drink for your hydration. Sometimes, a drink with higher concentrations of sodium (Na+) or potassium (K+) than your body fluids can create an osmotic effect. This means that water may move out of your cells into the bloodstream to balance the concentration levels, potentially leading to cellular dehydration. This way, you will end up more thirsty than ever.

If you want to hydrate scientifically, then you mustn’t miss the power of a hydration monitor.

Hydrate correctly with Liipoo AbsolutSweat hydration monitor

Proper hydration is inevitable for peak performance in your training. You can replenish electrolytes regularly using a scientific approach. If you’re a professional athlete or fitness lover, the Liipoo AbsolutSweat wearable hydration biosensor is a game-changer in this regard. It mimics lab tests to monitor your electrolyte loss and water loss, as well as hydrated status accurately.

How it works

The Liipoo AbsolutSweat is a portable sweat monitor. It comes with a hydration pod, a sweat data app, and a one-time sweat patch that collects body fluids.

When you exercise and sweat, the sweat patch’s bio-sensitive material chemically reacts with your sweat. It then sends an electrical signal to the tracker’s detection module to be analyzed. This monitors significant biomarkers, such as potassium and sodium levels in sweat. Hence, it determines your body’s water loss, electrolyte balance, and hydration status.

You receive instant feedback on your AbsolutSweat app, along with a personalized hydration plan based on age, weight, height, and health. This guides you to ensure you give the body the correct amount of nutrients, water, and electrolytes.

Key features

With the Liipoo AbsolutSweat hydration monitor, you’ll remove any guesswork in your sweat loss and hydration tracking.

During workout

The Liipoo AbsolutSweat can be used mid-workout to monitor dehydration in real time. Its fluid loss calculator helps users know exactly when and how much hydration their body needs. It analyzes the fluids lost during training. If your hydration levels dip, it also reminds you and helps you avoid cramps, fatigue, or dizziness.  

After workout

After an exercise, the Liipoo AbsolutSweat can help you create a recovery plan using the details of your body fluid loss. For example, if the sweat data indicates a significant loss in sodium, then you can replenish using an electrolyte-rich drink. Moreover, by being knowledgeable of the exact amount of body fluid lost, you will avoid overhydration or underhydration.

The sweat data also comes in handy when you are making your nutritional choices after a workout. If your sweat has high potassium levels, it is recommended to replenish it with potassium-rich foods to aid in muscle recovery. The Liipoo AbsolutSweat gives helpful insights tailored to what your body needs.

Before workout

Before you begin high-intensity exercises, use Liipoo AbsolutSweat to assess your hydration and supplement needs. It gives insights according to your previous workout sweat composition and not general recommendations. If your body loses more sodium through sweating, the device will prompt you to take electrolytes pre-workout. If the data indicates you lost more water than average, the device would recommend increasing your fluid intake prior to a workout. This is a great way to optimize your rehydration strategy.

How to use Liipoo AbsolutSweat?

The Liipoo AbsolutSweat biosensor is effortless to use for monitoring sweat rate. It tracks water loss, hydration status, and dehydration tolerance.

Step 1: Set up the Liipoo AbsolutSweat biosensor

After you unbox the Liipoo AbsolutSweat tracker, open the case and turn it on. The green ring light indicates it has been activated.

Download the Liipoo AbsolutSweat application from Google Play or App Store, sign in, and fill in your information. Scan the QR code to pair the sweat tracker with the app, or simply type in the Mac number on the tracker.

Place the tracker unit back in the kit’s case. This time, ensure the 12 pins are facing up while the strobing light faces down. Press it for about five seconds to give it a tight grip.  

Remove the sweat patch from the case. Look for the tearable opening, remove the protective film, and place the sweat tracker on your chest.

Step 2: Start your workout and monitor

Click ‘Start workout’ on the AbsolutSweat app, and select your workout, types of drinks, and your preferred settings for replenishment reminders. This will monitor your sweat data, such as sweat rate, water loss, glucose levels, and Na+ and K+ concentrations during exercise. The app will give you real-time records of your sweat loss and fluid rehydration. It also shows dehydration levels and fatigue index for appropriate replenishment and hydration.

FAQS

1. Is salt an electrolyte?

Yes, salt is an electrolyte. Salt contains sodium, which is one of the substances classified as electrolytes. However, the body does not need a lot of salt. Too much salt intake may result in health problems like high blood pressure.  

2. What is the best source of electrolyte water?

Coconut water is a high source of natural electrolytes because it has a perfect ratio of sodium to potassium. These are the two crucial electrolytes for body hydration. It also has low sugar and an osmotic composition resembling that of human plasma. Coconut water also has a positive impact on blood pressure, supports bone health, and reduces cell damage.

3. Can I drink electrolyte water every day?

Yes. You can drink electrolyte water daily. This is especially if you are in hot climate areas or if you partake in long-duration workouts. Regular intake of electrolytes isn’t harmful and can help you reach a healthy and safe balance after depleting your resources. You can use Liipoo AbsolutSweat hydration monitor to determine your electrolyte loss and replenish the right electrolyte water for your body.

4. Is it better to hydrate with water or electrolytes?

It depends. Water and electrolytes both offer health benefits, but the ideal rehydration strategy often involves mixing the two. Water usually helps to prevent dehydration and is enough for low-intensity workouts. However, for long-duration exercises or high-intensity training, especially when it's hot, electrolytes can be more effective. If you are serious about your hydration needs, consider using Liipoo AbsolutSweat to identify your electrolyte or water gaps before, during and after your workout sessions. This way, you can avoid bonking and recover faster.

5. What are the symptoms of too much electrolyte?

There are different types of electrolyte imbalances, and their symptoms vary. You can know if you have too much electrolytes if you are experiencing the following:

● Tingling or numbness in fingers and toes.

● Fast, slow, or irregular heart rate.

● Cramps, spasms, or muscle weakness.

● Irritability or confusion.

● Dry mount and thirst.

● Difficulty breathing.

● Headaches.

● Fatigue. 

● Nausea and vomiting. 

You can avoid excessive electrolyte intake or imbalance by utilizing a professional hydration and sweat monitor like Liipoo AbsolutSweat. It tracks your water, electrolyte loss and sweat rate to make sure you replace the lost fluids and other nutrients correctly. No side effects anymore from improper electrolyte intake.