13 Healthy Electrolyte Drinks to Try for Replenishment

Milk, pickle juice, watermelon juice, and coconut water are all examples of electrolyte drinks. They provide essential minerals that the body loses through exercise, sweat, and excreting waste products like urine.

Electrolytes include the minerals sodium, potassium, magnesium, calcium, phosphorus, bicarbonate, and chloride. They help the body to regulate energy, fluid levels, brain function, muscle control, and heart rhythm. 

1. Dairy Milk

Cow’s milk provides a unique blend of electrolytes, carbohydrates, and protein that makes it an ideal workout recovery drink.

Just 1 cup of milk has 84 calories and includes calcium, magnesium, phosphorus, potassium, and sodium. One study found milk may be a better recovery drink than sports drinks.

2. Soy Milk

Soy milk is a plant-based, non-dairy milk alternative made from soybeans. It is commonly found in most supermarkets at a range of price points. Some brands of soy milk add other ingredients such as sweeteners or flavorings to their products, so it’s important to read labels before you buy.

Soy milk provides electrolytes, including potassium, calcium, sodium, and magnesium. In a 2024 study evaluating dairy milk and soy milk for rehydration, researchers found that soy milk was just as hydrating as milk and could be a smart alternative for those who avoid dairy.

3. Coconut Water

Coconut water is the liquid found inside a coconut. Bottled coconut water is rich in electrolytes like potassium, sodium, calcium, and magnesium.

Unlike most sports drinks, it is naturally low in sugar. A cup of coconut water has 46 calories. Coconut water can be consumed during or after exercise, but it is not a good sports drink alternative for athletes or after a high-intensity workout. 

Top brands include Vita Coco Coconut Water, also available as an organic product. Options include various sizes, with the single 33.8-ounce bottle sold on Amazon for $4.38. A six-pack is $27.54.

4. Watermelon or Other Fruit Juices

If you don’t love the taste of milk or coconut water, fruit juice may be a good option. Most fruit juices provide several electrolytes, as well as natural sugar, to give you energy. Orange juice provides calcium, magnesium, phosphorus, and potassium. Other juices that provide electrolytes include tomato juice and watermelon juice.

Fruit juice is also rich in vitamins and antioxidants. One drawback to fruit juice is that it does not contain sodium. When you’re sweating from exercise, your body is losing sodium, so you may need another source of it if you choose fruit juice as your recovery drink. 

5. Smoothies

A fruit smoothie combines electrolyte-rich liquids and foods. A smoothie can replenish your electrolytes after a workout. Don’t plan to sip a smoothie during your workout, though, because it might be too heavy and leave you feeling sick. 

To make an electrolyte smoothie, start with milk or fruit juice as a base. Then, add foods that provide essential electrolytes. Bananas are rich in potassium and contain phosphorus and magnesium. Add yogurt to get calcium, phosphorus, and potassium. Toss in a tablespoon of peanut butter to add even more calcium, magnesium, phosphorus, potassium, and sodium.

6. Pedialyte 

Pedialyte is an over-the-counter electrolyte drink that is marketed for children but is safe for adults as well. It provides several essential electrolytes and contains less sugar than many sports drinks. Pedialyte provides rehydration after fluid loss from vomiting or diarrhea. 

While Pedialyte bottles are convenient, the Pedialyte powder sold in packets is a popular option. An 18-count package of the drink powder packets is available from Amazon for $35.82. A 24-count package of Pedialyte Sport, specifically designed for exercise-related replenishment, is $46.74.

7. Gatorade

A low-sugar sports drink can provide a quick hit of electrolytes after a workout. Sports drinks like Gatorade provide fluid, carbohydrates, and electrolytes. Unfortunately, these drinks are usually high in sugar or artificial sweeteners. If you try a sports drink, look for a low-sugar variety unless you are a competitive athlete who needs the sugar. 

Gatorade electrolyte drinks are available in a range of flavors, sizes, and quantities. They are available on Amazon at $7.88 for an 8-pack of the artificial grape flavor in 20-ounce bottles, to a 24-pack of the Frost Riptide Rush in the same size for $54.50.

8. Electrolyte Water

Electrolyte water is infused with electrolytes. It often contains other flavors and sweeteners as well. Electrolyte water often contains less sugar and calories than sports drinks. Brands like Propel offer low-sugar options. However, these waters still contain artificial sweeteners.

Essentia and LifeWTR offer popular brands of electrolyte water, too. A-12 pack of Essentia in 1.25-liter bottles sells for $18.80 on Amazon. For a 12-pack of smaller bottles from LifeWTR (a 16.9-ounce size), it’s $15.49.

9. Electrolyte Tablets

Electrolyte tablets are a convenient way to replenish electrolytes. Drop a tablet into a bottle of water and let it dissolve. These tablets are designed for athletes who need to replace electrolytes after a rigorous workout. They are usually high in sodium to replace the sodium you lose through sweat. 

Other electrolyte tablets are chewables, designed to start working immediately. Among the tablets are SaltStick Electrolyte FastChews, available in a 60-count bottle of green apple-flavored chews for $17.99.

10. Electrolyte Powder

Electrolyte powder can be dissolved in water. It is designed for athletes and contains high levels of electrolytes. Do not consume electrolyte powder unless you are performing a high-intensity workout. 

Gatorade and other products are available in powder options. A sugar-free powder from Liquid I.V. is available via Amazon for $30.99. The mix, packaged in on-the-go sticks, will make 16 servings.

11. Electrolyte Drops

Electrolyte drops are a concentrated electrolyte solution. Athletes can add a few drops to their water or smoothie for quick electrolyte replacement. They are usually unflavored and very low in sugar.

Different brands of drops are marketed for electrolyte replenishment, immune support, or for people who practice intermittent fasting. Be sure to read labels to ensure the drops meet your purpose.

Prices for electrolyte drops on Amazon can range from $3.99 for a 4-ounce bottle of Vital Trace from Carlyle, to $14.95 for the same size of top pick Keto Chow Electrolyte Hydration Drops.

12. Pickle Juice

The popularity of pickle juice as a rehydration drink has exploded over the past few years. As you might imagine, pickle juice provides sodium, an electrolyte.

You can consume pickle juice from a jar of pickles, easily found in every supermarket. But there are also many brands that package just the juice without the pickles.

Much of the research into pickle juice benefits dates back to the early 2000s, with some studies reporting a cramp-relieving or rehydration benefit and others finding no advantage at all. One 2022 study, however, found that consumption of pickle juice helped relieve cramps in people with cirrhosis.

13. Homemade Electrolyte Drinks

Some people prefer to make their own homemade electrolyte beverage. Making your own drink allows you to control the ingredients. For example, if you are cutting back on sugar, use sugar-free ingredients.

You can use ingredients listed above if you prefer, such as coconut water, or fruit juice. Develop any combination that you prefer.

Use this recipe for a single-serving beverage or make changes to suit your taste preferences.

• 1 3/4 cup water
• 1/8 teaspoon salt
• 2 teaspoons honey
• 1/4 cup lemon or lime juice

Combine the ingredients and enjoy!

Less Healthy Electrolyte Drinks

The least healthy electrolyte drinks are sports drinks that are high in sugar or artificial sweeteners. Sports drinks contain less sugar than soda and energy drinks, but can still have too much.

Athletes who regularly perform high-intensity workouts need the sugar and electrolytes in sports drinks or another source of electrolytes during and after exercise. However, people who don’t lose fluids through sweat or gastrointestinal losses don’t need sports drinks.

Recommended Intake of Electrolytes

There is no recommendation regarding the intake of electrolytes as a whole. But many of these minerals are individually important for the body to function, so there are recommendations regarding the daily intake of these electrolyte minerals.

Listed below are the daily values for each nutrient. Daily value (DV) is the recommended amount of a nutrient to consume (or not to exceed) each day.

• Sodium: Do not exceed 2,300 milligrams (mg)
• Potassium: 4700 mg
• Magnesium: 420 mg
• Calcium: 1300 mg
• Phosphorus: 1250 mg
• Chloride: 2300 mg

There is no DV for sodium bicarbonate (also called sodium bicarbonate or baking soda). Some athletes take it (dissolved in water) for improved athletic performance but there is conflicting evidence supporting its effectiveness.

The usual dose among athletes is 300 milligrams per kilogram of body weight, or about 4 to 5 teaspoons of baking soda. But, keep in mind that sodium bicarbonate contains 1,260 milligrams of sodium per teaspoon, so it will add to your sodium intake for the day.

Symptoms of Electrolyte Imbalance

Electrolytes are essential for overall health and cell function. When the body experiences an electrolyte imbalance, critical functions including heart and muscle control cannot work properly.

Hyponatremia (low sodium) is the most common symptom, which causes headaches, confusion, nausea, and delirium. Other symptoms of electrolyte imbalances include:

• Hypernatremia (high sodium): racing heart (tachypnea), sleep problems, restlessness 
• Hypokalemia (low potassium): weakness, fatigue, muscle twitching
• Hyperkalemia (high potassium): heart rhythm changes (arrhythmias), muscle cramps, muscle weakness, muscle damage (rhabdomyolysis), muscle breakdown (myoglobinuria)

Can You Drink Too Many Electrolytes?

It is possible to consume too many electrolytes. Drinking too much or too little during strenuous exercise can lead to serious electrolyte imbalances. Overhydration, or drinking too much water, can lead to low sodium levels (hyponatremia). 

Drinking sports drinks when you haven’t experienced fluid loss can lead to high levels of electrolytes. This may cause headaches, confusion, fatigue, stomach upset, and muscle cramps. Drinking too many sports drinks when not needed due to exercise can increase the risk of:

Summary

Electrolytes are essential minerals that conduct electrical messages in the body. They regulate specific bodily functions like brain function, heart rhythm, and muscle and nerve function. Electrolytes are lost through sweat during intense workouts or through gastrointestinal problems like vomiting or diarrhea.

People who have experienced fluid loss may require an electrolyte drink to replenish electrolytes, which can lead to health issues if levels are too high or low. Healthy electrolyte drinks include coconut water, milk, fruit juice, smoothies, and sports drinks.