True Hydration
There are several different electrolyte powders and drinks on the market tooting all of their health benefits. Additionally, there are loads of contradicting nutrition information around electrolytes. Let’s break down what to look for in an electrolyte/mineral blend, what the benefits include, and how to decipher between the good and the not-so great.
What are electrolytes?
Chemicals (potassium, sodium, magnesium, calcium, phosphate, chloride) that carry an electric charge when dissolved in water. Nutritionally, electrolytes refer to minerals that play an important role in the body.
What are the benefits of electrolytes?
Helps your muscles contract. (Hello heart)
Regulates cellular fluid balance (Hydration)
Supports and creates energy levels
Supports and signals hormones
I started to drink a daily electrolyte + mineral mocktail when I started the very long journey to healing my acne. My mineral intake was too low and it was affecting everything, but one huge visible effect was acne. Fast forward 10 months, my acne has healed, my energy levels are far more steady, plus my sleep has improved. I have found that stirring up my electrolytes as my pre-workout is what works for me. My mornings are set into a solid routine making it easier to not forget my electrolytes. However, find what works best for you. I find that it gives me a bump in energy so I like to enjoy it in the morning. Yet, drinking your electrolytes before bed or mid-day will not disturb your sleep, there is no caffeine in the mix.
My two favorite brands of electrolyte blends when I am in a hurry or want something different than my homemade mix:
LMNT (Watermelon is so good!)
Nuun
Ultima
What are the proper amounts of each nutrient to consume?
Potassium:
An adequate intake of potassium for people 14 years and up is 4,700 milligrams per day (pregnant women included). Women that are breastfeeding should aim for 5,100 milligrams per day.
Whole food sources of potassium include:
Potatoes (Did you know potatoes contain more potassium than bananas? Yep, but the health industry links bananas and potassium because bananas are easier and more convenient to consume than a potato.)
Bananas
Avocado
Citrus fruits
Almonds, pecans, and walnuts
Cream of tartar (1 teaspoon=495 milligram of potassium) I like to use cream of tartar in my daily drink because it is so easy.
Sodium:
An adequate amount of sodium is no more than 2,300 milligrams. Your sodium intake should depend on how active you are, how much you sweat, and of course the types of foods you consume. If you are consuming more processed foods, your sodium intake is likely on the higher side. Alternatively, if you consume mostly whole foods, supplementing sodium may be helpful. Whole foods are naturally lower in sodium.
Magnesium:
The recommended daily amount of magnesium for women is 310-320 milligrams per day. Men should aim for 400-420 milligrams per day, and pregnant women require 350-360 milligrams.
There are different types of magnesium, my preferred magnesium supplement is MagSoothe. MagSoothe contains 200 milligrams of magnesium glycinate plus some sodium and potassium.
Whole food sources of magnesium include:
Nuts and seeds (Cashews, flaxseeds, chia seeds, pumpkin seeds, almonds, etc…)
Quinoa
Black beans
Spinach
Dark chocolate
In times of stress, your body utilizes more minerals to process the stress response. Additionally, if you live in a warm humid climate you sweat more, thus demanding more electrolyte support.
Here is my go-to homemade electrolyte and mineral blend, it’s easy, tastes pretty good, and is cheap with no added sugars.
Homemade electrolyte + mineral blend:
¼ cup-½ cup OJ or if I am on my way to the gym I skip OJ and add a scoop of pre-workout
½-1 scoop MagSmooth
1 teaspoon Cream of tartar (Potassium)
½-1 teaspoon Salt
1-3 drops Vitamin A (Optional) + 1/4 teaspoon Flax oil (Vitamin A requires fat to absorb)
5 grams Creatine (Optional)
Since I like to drink this every day, I started making it work for me. I like to add all of my supplements to this one drink so that I don’t have to think about making time for another smoothie or drink.
Side note: if you are new to consuming electrolytes on a regular basis, ease into it. Begin with half the dosage of magnesium and potassium and see how you feel. For some, half the dosage is adequate, also an increase in these nutrients can soften stools or cause indigestion. For your comfort, ease into it. After a few weeks, if your digestion is comfortable, go ahead and add the full amount.