Staying hydrated is essential in most fitness regimens, and after-workout is no exception.  If you’re returning home from work, having a training session with your coach, or just decided to go for a jog with your dog, you need to replenish your body’s electrolytes.

What are electrolytes?

Electrolytes are minerals that help your body maintain fluid balance. They do this by helping your cells produce energy, and they can also help regulate blood pressure and muscle function.

There are a few different electrolytes: sodium, potassium, chloride, and magnesium. Electrolytes can be found in foods like fruits and vegetables or added to food or drinks.

When you sweat during physical activity, your body loses salt (sodium), potassium, calcium, and magnesium. Electrolyte drinks can help you recover from a strenuous workout, especially if you exercise frequently or sweat profusely during physical activity. But there are many different brands on the market, and it can be difficult to know which one is right for you. If you prefer to make your own drink, 

Here are six electrolyte drink options that are easy to make:


Smoothies are an easy way to get some extra nutrients into your diet without taking supplements or making a separate meal. Smoothies are also delicious and can be made with any number of ingredients. 

To save time, you can use smoothie mixes containing all the necessary ingredients. Many brands add electrolytes to their mixes, which is essential for athletes and people who regularly exercise. Some smoothie recipes include bananas, strawberries, and other fruits that are rich in potassium; others include spinach or kale for their antioxidants.

Coconut Water

Coconut water is a natural isotonic beverage that contains no added sugar. It is a great alternative to sports drinks and can be used as a hydration drink for people who are looking for an alternative to plain water. Coconut water contains high amounts of potassium, magnesium, and sodium, which help restore lost electrolytes after strenuous exercise or during times of heat stress. 

The health benefits associated with coconut water include:

  • Helping to prevent kidney stones
  • Lowering cholesterol levels
  • Boosting energy levels
  • Strengthening the immune system

Sports Drinks

Sports drinks are designed for people who are exercising intensely or for long periods of time—usually more than an hour at a stretch—while others may just need a little extra hydration after a big meal or before bedtime. Sports drinks contain more carbohydrates than regular sodas, along with electrolytes such as sodium chloride (table salt) and potassium chloride.

Ginger Tea

Ginger tea is a great way to get extra electrolytes. For centuries, ginger root has been used as a remedy for nausea, vomiting, and diarrhea. It also contains vitamins A and B6, which help produce red blood cells.

Ginger tea can be made with fresh ginger or ginger powder. Fresh ginger root can be added to hot water and allowed to steep for five minutes before drinking. Powdered ginger may be added directly to hot water but should be dissolved in a small amount of cold water first.

If you don’t have time to make your own tea, commercially prepared instant teas are also good sources of electrolytes.


The electrolytes found in milk include calcium, magnesium, and potassium. Calcium helps keep bones strong, while magnesium helps muscles relax and nerves function properly. Potassium plays an important role in nerve function, muscle contraction, and blood pressure regulation.

The best time to drink milk is after exercise because it replenishes the electrolytes lost during exercise. This can prevent cramps and muscle aches when exercising in hot weather.

Plain Water With a Twist

Water is the best choice for staying hydrated. You should drink 8-10 glasses daily, especially when exercising under the sun. 

Sure, water is healthy, but if plain water isn’t your thing, try giving it a little flavor boost!

Here are three ways to jazz up your H2O:

  • Add some lemon or lime juice 

This makes the beverage more alkaline and increases its ability to hydrate you. If you don’t like the taste of plain water, this is a good way to start out.

  • Add cucumber slices

A slice or two of cucumber added to your glass of water can add flavor without making your drink too sweet. Cucumbers are also very hydrating and contain antioxidants that fight cancer and other diseases.

  • Add mint leaves or basil leaves

These herbs have wonderful aromas that will make drinking water much more enjoyable and refreshing!


Whether you are an athlete, trying to lose weight, or just someone who enjoys a good workout, you would be well advised to drink an electrolyte drink when your workout is over. It’s important that you hydrate yourself after physical activity, especially if you’re in humid or hot conditions where you’ll sweat a lot and thus lose more fluids from your body.

Electrolyte drinks are healthy and nutritious and can be a real lifesaver when it comes to hydration. They come in a diverse range of brands and flavors, catering to most palates, and we’re sure you’ll find one you’ll like from this list. Enjoy!