Drinking water should be a vital part of your daily routine. Our bodies are 60% water
and we can easily lose water content. Staying properly hydrated can help improve
cardiovascular health, prevent dry mouth, help to cleanse your body, and can improve
the function of your joints.

Our bodies need to stay hydrated to work properly. As little as a 2% loss of water will
cause physically noticeable symptoms. Loss of bodily water content can lead to reduced
motivation, fatigue, and even mental fog. Studies have shown, staying hydrated can
lead to fewer headaches or migraines. Drinking plenty of water has also been shown to
improve your digestive system and kidney function. Drinking water prior to and during
mealtimes, especially cold water, can lead to weight loss as it will curve hunger and
your body will burn calories to heat cold water when it is ingested.

Drinking water can be more beneficial when it is enhanced with electrolytes. Electrolytes
are a critical element to help our bodies control fluid balance. They help to maintain
correct pH levels in the blood and regulate blood pressure. Electrolytes can also help
muscles to contract. Replenishing electrolytes after physical activity is especially
important but it is something you should consider making part of your daily routine.

Many sports drinks are enhanced with electrolytes and advertise to improve your
performance. However, you need to be careful as some of them also contain large
amounts of sugar. The most common electrolytes our bodies have, and need are
sodium, phosphate, chloride, bicarbonate, potassium, magnesium, and calcium.

An imbalance of electrolytes can be caused by many medical conditions and
dehydration. A few of those causes are renal failure, congestive heart failure, bulimia,
and cancer treatments. Other factors that can lead to electrolyte imbalance include age,
poor diet, and prolonged periods of vomiting or diarrhea. Electrolyte imbalances lead to
many physical and mental symptoms. Those can include but are not limited to, severe
fatigue, twitching, seizures, disturbances in cardiac rhythm, muscle spasms, confusion,
bone disorders, and weakness to name a few. Imbalance of any one electrolyte in the
body can cause more symptoms than those listed above. Besides drinking enhanced
water, fruits and vegetables are a good natural source of electrolytes. It is important to
remember to stay hydrated, and by adding electrolytes you can positively impact your
health and well-being.

Here is a recipe to make your own electrolyte enhances sports drink. Check out below
that, for a list that will identify other food and beverage options to replenish
electrolytes.

Lemon-lime sports drink:

  • 1/4 tsp of salt
  • 1/3 cup of lemon juice
  • 1/3 cup of lime juice
  • 1 1/4 cups of unsweetened coconut water
  • 2 cups of cold water

 


Sodium
dill pickle
tomato juices, sauces, and soups
table salt

Chloride 
tomato juices, sauces, and soups
lettuce
olives
table salt

Potassium
potatoes with skin
plain yogurt
banana

Magnesium
halibut
pumpkin seeds
spinach

Calcium
yogurt
milk
ricotta
collard greens
spinach
kale
sardines