If you want to get your game up, getting a nice dose of electrolytes in your drinks will give you an edge. Sports drinks and other beverages filled with electrolytes tend to be marketed frequently to the public as energy-boosting drinks for everyday, even though they might not be required. In fact, a regular intake of high-calorie and sugary drinks can make it difficult to perform well in a game.
The healthiest people and athletes always stay hydrated and ensure they take in as many electrolytes as possible through eating balanced diets and nutrient-filled foods and plenty of water. Fluid needs vary from individual to individual and generally, it is recommended that you consume around 68-100 ounces of water a day. That is around 2-3 liters.
However, if you engage in vigorous and continuous physical exercise for long periods of time, like for hours at a time, you may be at risk of becoming dehydrated if you do not take the right drinks. If you feel your mouth getting dry, or are constantly thirsty, or your muscles are week, you are dizzy and have dark urine, you may be dehydrated. Here are some drinks that can help boost your electrolytes before a game.
You probably have never thought of drinking coconut juice, but this clear liquid that is usually found on the inside of coconuts has become extremely popular for athletes and it is now being bottled and sold all over. It is also low on sugar and contains a high level of electrolytes which includes potassium, sodium, magnesium, and calcium. It is the healthiest alternative to soda and other juices.
We all know how nutritious milk is, and it is sometimes an unsung hero. Milk is useful for more than just breakfast, and in addition, it is rich in electrolytes such as sodium, calcium, and potassium. It provides one of the healthiest combinations of proteins and carbs as well. These micronutrients help in refueling your body and promotes muscle tissue repair before and during a game.
The main benefits from milk are the electrolyte content, protein, and carbs, and as such, you can choose to take either skim milk, low-fat or whole-milk. This, however, depends on your preference, but any is just fine to replenish your body.
This is the juice that comes from the watermelon fruit. Just one cup of watermelon provides almost 6% of the daily needed dosage of magnesium and potassium. It also offers small amounts of other electrolytes such as phosphorus and calcium. Watermelon also contains the L-citrulline which when combined with amino acid enhances oxygen transport and makes you more athletic.
Research, however, shows that the amount of L-Citrulline you receive from watermelon juice only isn’t enough to give you the measurable effect for exercising. Other types of juices can be used to increase this, such as oranges that have magnesium, potassium, and phosphorus. 100% fruit juice is also the perfect source of antioxidants and vitamins. Unfortunately, fruits are low in sodium, and you would have to look elsewhere to supplement the needed dosage.
Smoothies provide the perfect way of mixing several electrolyte-rich foods together into a drinkable concoction. The best sources are whole foods such as vegetables, nuts, fruits, legumes, seeds, and dairy. All of these can be blended together into a nutritious and delicious smoothie. Also, if you are getting over a stomach bug and would wish to replace the lost electrolytes, a smoothie is the best option for you as it is also easy to digest and it is more appetizing than other foods.
Smoothies are great for people who are just about to exert their bodies vigorously, such as before a game, because they help to give your body strength and also shall replace any electrolytes that you shall lose during the game. In addition, they are great for muscle growth when you include some protein-rich additions.
Smoothies are however not the perfect option when you are about to start a game, because they are likely to leave you feeling full, and this may affect your performance. It is advisable to take a smoothie around one hour before a big game.
Water that is infused with electrolytes is great and has low-calories that can help replenish the electrolytes in your body, plus it will keep you very well hydrated. However, not all electrolyte waters have equal amounts and you may not receive what is needed by your body. In the US, tap water contains around 2-3% of the required electrolytes such as calcium, sodium, and magnesium.
The Bottom Line On Electrolytes In Your Drinks
If you constantly exert your body, you must be careful to always replace the lost electrolytes. These minerals will help your body perform the required functions correctly such as muscle contractions, hydration, nerve signaling, and PH balancing. In order for your body to function properly, you must maintain the right fluid levels at all times.