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If you missed the electrolyte lessons in biology, electrolytes are electrically charged minerals produced by your body. They help to regulate muscle cramping and nerve signaling, and even balance your pH and keep you hydrated. Long story short: You need electrolytes—but every time you break a sweat, your body loses some of the ever-important minerals, which can lead to fatigue, nausea, abdominal and muscle cramping, and more. Hence why you’ll want to stock up ahead of your workouts—and replenish your supply after the fact—by sipping on some of the best electrolyte drinks on the market.
Ahead, we’ve rounded up some of our favorite options to keep you hydrated, functioning optimally, and avoid an electrolyte imbalance… whether you’re headed out on a 10-mile hike or, ya know, battling a morning-after wine hangover.
The best electrolytes to drink after a workout
Shop the Best Electrolytes
Liquid I.V. Hydration Multiplier — $25.00
I’ve personally tried a majority of the electrolyte offerings on the market, and the Liquid I.V. ones are hands-down my favorite. After experiencing non-stop cramping for a week when training, my coach told me to try Liquid I.V. and it worked wonders. It’s powered by cellular transport technology, which enhances the rapid absorption of water and other key ingredients into your bloodstream. Plus, they’re made without artificial ingredients.
Ladder Sport Hydration Powder Electrolyte Supplement Drink Mix — $30.00
Ladder was founded by Lebron James, so you know it has to be of good quality. This electrolyte drink mix was made with sodium, potassium, magnesium, calcium, vitamin D, and zinc to replenish the electrolytes you lose when you sweat.
Pedialyte AdvancedCare Plus Electrolyte Powder — $32.00
Yes, Pedialyte is for babies and children, but adults can’t get enough of it. It’s helpful to have on deck after a night of drinking alcohol to fend off hangover-related dehydration, and is also equally great to consume before and after workouts or competitions. While the regular Pediatlye packets will suffice, Pedialyte AdvancedCare Plus has 33 percent more electrolytes and is formulated with prebiotics to help with your digestive health.
Cure Hydration Organic Electrolyte Powder in Lemon — $20.00
By now you should probably know that your beloved sports drinks are often high in sugar. If you’re looking for low-sugar electrolyte options to replenish the fluids you’ve lost, Cure has got you covered. These electrolytes were made with organic coconut water powder (coconut water is packed with electrolytes) and pink Himalayan salt, and taste delicious without any added sugar. The flavors options include grapefruit, watermelon, berry pomegranate, ginger turmeric, and matcha green tea so you’ve got lots of choices to choose from.
Nuun Sport Electrolyte Drink Tablets — $19.00
Nuun is a crowd favorite when it comes to electrolytes. There’s a variety of flavors to choose from, and all of the Nuun Sport tablets are made without artificial flavors or sweeteners. Throw them in your gym bag or purse, and enjoy your favorite activities without worrying about being dehydrated.
DripDrop Ors Electrolyte Powder — $19.00
DripDrop electrolytes were created by a doctor on a relief mission and are formulated with a mix of electrolytes and glucose to provide relief from dehydration quickly.
Goodonya Hydrate Organic Electrolyte and Mineral Powder — $29.00
The Goodonya electrolytes are made with pure pink Himalayan salt, coconut water powder, and other sea minerals to keep you hydrated and feeling your best, and there’s only one gram of sugar per serving.
Why you need to replenish electrolytes
“Electrolytes are particularly important when it comes to avoiding dehydration and electrolyte abnormalities, which can contribute to significant decline in performance,” Tamanna Singh, MD, previously told Well+Good. She notes that it’s a good idea to get electrolytes into your system before going into any sort of physical activity, but it becomes even more important if you’re starting a sweat session feeling lackluster or dehydrated.
Post-workout or after spending an extended period of time in the heat, replenishing the liquids and electrolytes you’ve lost via sweat is imperative as well. “Post-exercise hydration and electrolyte repletion is incredibly important, particularly if you sweat a lot or completed an intense workout, long workout, or in heat where the likelihood of dehydration and electrolyte abnormalities is high,” says Singh.
Pro tip: You can also stay hydrated and replenish your body with electrolytes by eating hydrating foods like watermelon, cucumbers, tomatoes, strawberries, and sweet potatoes—yum!
Stay hydrated with this dietitian’s guide to the most hydrating foods:
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