Nature’s Electrolytes: Replenish with Real Food

Photo by: Shameel Mukkath (Pexels)

Some people believe sports drinks are a must and others think they are a complete scam. I’ve been on a mission to figure out this whole electrolyte madness. The fluorescent, artificial colors in many of those drinks can’t be good, right? They also contain aspartame, which is an artificial sweetener commonly used in sports drinks and sodas. It was approved by the FDA in 1974. Studies have shown that it may be linked to increases in waist circumference, body weight, fat mass, and BMI. Here are some other possible connections:

Irritability

Depression

Learning difficulties

Memory challenges

Electrolytes are minerals that are crucial to several bodily functions. The most common that reside in the body are calcium, magnesium, sodium, potassium, phosphorus, and chloride (Harvard Health.) Electrolytes from food and drink contribute to a person’s overall level. Here is what electrolytes are responsible for, according to Medical News Today:

*maintaining fluid balance

*regulating nerve and muscle function

*supporting heart health

*balancing blood pressure

*contribute to blood clotting

After consistently reading all the artificial ingredients and added sugar in sports drinks, I started looking at what foods are best for natural hydration and electrolytes. Soil conditions, ripeness, and processing can alter electrolyte levels. Many of these are staples already in your pantry or refrigerator. Here are a few to get you started:

Lean meat

Salmon

Watermelon

Avocados

Broccoli

Leafy greens

Potatoes

Beans & lentils

Nuts & seeds

Bananas

Oranges

Prunes

Raisins

Pickles

Seaweed

Lemons

Olives

Celtic sea salt

Drinks high in electrolytes:

Coconut water

Fruit juice

Milk

Smoothies

Bone broth

Tomato juice

If you’ve ever been outside for an extended period of time in the heat you may have experienced some form of discomfort. High humidity can also make the outdoors unbearable. Here are common symptoms of electrolyte imbalance to look out for (Medical News Today):

Nausea & vomiting

Dizziness

Headache

Muscle cramps

Fatigue

Headache

According to Cleveland Clinic, sports drinks should not be the “go-to” beverage of choice on a daily basis for kids or adults. The extra sugar and empty calories can contribute to poor eating habits. Health professionals do recommend sports drinks for the following reasons:

*exercising more than an hour with elevated intensity

*if it’s very hot and humid outside and you are exercising or working

*you sweat a lot naturally

*if you have an illness that’s causing vomiting and diarrhea

Many sports beverages contain excessive sodium but lack magnesium and potassium which can lead to imbalances. Artificial sugars can cause digestive discomfort and affect a child’s taste preferences. Long term affects of an over-consumption of aspartame may be linked to Alzheimer’s, brain tumors, multiple sclerosis, and Parkinson’s (Medical News Today.)

In most cases, drinking water is fine for light to moderate exercise. You can maintain a healthy electrolyte balance by eating a diet rich in fruits and vegetables. Planning ahead is key. Loading up on minerals will happen naturally if you choose the right food in the days leading up to a sporting event or practice.

We’ve had an insanely hot summer, but I still question whether or not kids need a sports drink during games or activities. In the end, moderation is important. Enjoying a sports beverage every now and then is probably fine. Save those times for strenuous activities or hot and humid summer days. All-natural food and beverages are the best way to absorb nutrients to sustain energy and performance.

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