How Can I Replace Electrolytes Without Drinking Gatorade?

Electrolytes are substances, such as sodium, chloride, potassium, magnesium and calcium, that carry electrical impulses through the body. This activity is necessary to contract the muscles and to maintain healthy biological function. As you sweat, these electrolytes, primarily sodium and potassium, are excreted through the skin, which creates a severe shortage of electrolytes. A deficiency of these substances can lead to muscle and abdominal cramps, light-headedness, nausea and confusion. Fluid mixtures are an effective way to replenish electrolyte stores in the body because they are easily absorbed, lower body temperature and prevent the dehydration that often accompanies electrolyte imbalances. A popular electrolyte-rich sports drink is Gatorade. Some exercisers and athletes find it beneficial to make their electrolyte drink to save money, avoid commercial additives and make the drink meet their personal needs. Certain foods can be eaten after exercise that provide much higher levels of electrolytes.

Electrolyte Drink

Post-activity Snacks

Tips and Warnings

• The electrolyte drink also is rich in carbohydrates to help replenish glycogen stores during long periods of exercise. This sugar can be left out if the activity is less than 90 minutes or if you are on a restricted sugar diet. Weigh yourself before and after exercise. During your snack time, drink 2 cups of water for every pound of body weight lost.

Things You'll Need

• Water
• Sauce pan
• 6 tbsp. sugar
• 1/3 tsp. salt
• 4 tbsp. lemon juice
• Bottle or pitcher
• Banana, medium
• 8 oz. yogurt
• Chicken noodle soup, canned

References

• Running Times; Electrolyte Replacement, Explained; Emily Brown; November 2009
• Colorado State University Extension; Nutrition for the Athlete; J. Anderson, et.al.; December 2010