With the increase in summer heat and families spending more active time outdoors, you and your kids could be sweating out or otherwise depleting a lot of the electrolytes—essential minerals that your body needs to thrive. It is important to stay hydrated—especially so in the hot summer months. You may want to consider replenishing those lost electrolytes through some kind of electrolyte replacement beverage you can find on the store shelves and in the refrigerator section. They are everywhere these days, but unfortunately, many of the mainstream electrolyte beverages on the market are filled with sugar, artificial sweeteners and other not-so-healthy ingredients that are best avoided, especially in our kids.
Absorb Electrolytes Without Sugar or Artificial Sweeteners
With the increase in summer heat and families spending more time outdoors, you may be looking for electrolyte replacement beverages for your family.
Electrolytes are crucial for maintaining various bodily functions, making them essential for overall health. Electrolytes like sodium, chloride, and potassium help maintain the balance of fluids within the body's compartments, ensuring proper hydration and preventing dehydration or overhydration.
Electrolytes facilitate the transmission of nerve impulses and muscle contractions. For example, calcium, sodium, and potassium are necessary for muscle contraction. Bicarbonates help maintain the body's acid-base balance, ensuring that the blood pH remains stable. Electrolytes like potassium and magnesium are vital for maintaining a stable heart rhythm and blood pressure. They can also aid in the repair of damaged tissues and are essential for maintaining optimal health.
Unfortunately, many of the mainstream electrolyte beverages on the market are filled with not-so-healthy ingredients that are best avoided, especially in our kids. This article will identify some of the ingredients you might want to avoid and provide with you some healthy alternatives you can feel "cool" about.
Avoiding Unhealthy Ingredients
We’re all aware that dehydration and overheating are common causes of headaches, dizziness, and more serious things like heat stroke. What you may not be considering, however, is that while water is a fantastic source of hydration, it does not replenish the electrolytes we lose as we sweat. A depletion of electrolytes can result in a variety of negative health symptoms such as dizziness, heat palpitations, headaches, muscle cramps, weakness/fatigue, and vomiting. Our bodies need these minerals to function but they're often packaged in commercial beverages that also contain ingredients that don't provide any benefit.
Sugar & Sucralose
Swapping out sugar for sucralose can help limit calorie intake which is especially helpful for people with diabetes who need to monitor their sugar intake. Splenda sweetens foods and drinks but doesn't raise your blood sugar levels to the same extent as cane sugar or other natural sweeteners..
Often considered the best of the artificial sweeteners, there is a study connecting it to decreased efficacy of the immune system by diminishing the presence of healthy gut bacteria (which is, in turn, integral to a healthy immune system).
Many of these drinks are high in sugar. You need to read the nutritional facts and keep in mind the serving size is usually 2-3 times less than the full volume of the container. Often these beverages have as much sugar as a can of soda pop. Sugar has also been linked to decreased immune function, as well as negative affects on mood and behaviour in children.
What is Acesulfame Potassium?
Acesulfame potassium is another artificial sweetener mixed with sucralose or aspartame to increase the sweetness of beverages. In carbonated drinks, it is almost always used in conjunction with another sweetener, such as aspartame or sucralose. It is also used as a sweetener in protein shakes and pharmaceutical products, especially chewable and liquid medications, where it can make the active ingredients more palatable. The acceptable daily intake of acesulfame potassium is listed as 15 mg/kg/day.
Acesulfame potassium, or Ace K as it's called commercially, is about 200 times sweeter than sugar. Studies have shown it to be reasonably safe, and it's currently used in over 90 countries, (although the validity of some of these studies is now being called into question). There is research linking Ace K to malfunction in the thyroid and nervous system, as well as cancer. So while considered safe by many regulatory bodies, let's ask ourselves if any sort of laboratory chemical is necessary in our beverage repertoire.
Artificial Colours
Artificial colours are banned in many European countries due to their connection with chromosomal (DNA) changes. They have also been linked to an increase in behavioural changes in children and connected with cancer in lab animals.
Citrus is LOADED With Electrolytes
All citrus is loaded with electrolytes. Lemons have the most electrolytes to give your body. The naturally occurring sugars in these fruit juices help to maintain energy during a workout and speed up recovery afterwards. Try adding some fresh lemon, lime or orange slices to bottled water. You can even suck on a lemon peel for a good boost in nutrients!
Maple Syrup vs Honey
Maple syrup has more minerals and offers more health benefits than honey, especially dark maple syrup of Grade C which is harvested at the end of the season. Both natural sweeteners have natural enzymes and minerals and both are easily digestible sugars which are great for keeping energy levels high during exercise. Add a teaspoon to your electrolyte drink and enjoy the benefits.
While there are healthier electrolyte beverages on the market, the easiest way to avoid any nasty ingredients or additives is to make your own. Armed with a bit of knowledge, you can replenish your electrolytes with commonly found, easy to pronounce ingredients from your very own kitchen.
Lets Talk About Table Salt
Table salt is commonly avoided by people with high blood pressure, but Sodium Chloride, (NaCl) comes with several dozen trace minerals that our bodies require for daily health. Sodium chloride also has some magnesium, potassium, and calcium. Athletes commonly add a pinch of salt, especially sea salt to their water intake whereupon they make their own electrolyte drink. Table salt contains different minerals because of the way it is processed, most notably iodine, which is added by salt makers.
Try Coconut Water
Yes. Coconut water is very healthy because it's packed full of natural electrolytes, allowing you to ditch those commercial energy drinks. Rich in sodium, magnesium, potassium, phosphorus and calcium, it’s a perfect drink for athletes, pregnant mamas, little ones and anyone needing some extra hydration. Try having it on ice with fresh mint, or use it as the base in a smoothie. Homemade popsicles with a base of coconut water are another easy and delicious summer treat. Coconut water is low in sugar (get unsweetened!) and contains no artificial sweeteners or colours. This is a great base for any homemade electrolyte beverage.
Want to make your own electrolyte drink?
- 4 cups water or coconut water
- ⅛ tsp Himalayan sea salt
- ¼ cup juice (grape, apple, lemon, pineapple)
- 2 Tbsp honey or maple syrup
Garnish with some fresh citrus slices.
Enjoy the warm weather, be safe, and stay hydrated!
