Ask A Dietitian: Is Gatorade The Best Way To Get Electrolytes?

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Statesman LogoHearst Newspapers LogoSkip to main contentTRENDING:LBJ trainer|Prettiest towns|Texas women's basketball|Best coffee in AustinNewsAsk a Dietitian: Is Gatorade the best way to get electrolytes?By Mary AgnewJune 22, 2018

Summer is here! Well, I feel like it’s been here since May, but that’s Texas for you. Temperatures are already creeping into the 100s, which means nonstop sweating, for me anyway.

Sweat is primarily water, but it also contains electrolytes. We hear the term “electrolytes” thrown around a lot these days, and most of us have a vague idea of what the word means, but what exactly are they?

In chemistry, I was taught that an electrolyte is a compound that produces ions when dissolved in a solution such as water. They are called electrolytes because when they are present in solution, the solution is capable of conducting electricity. In our bodies, keeping them at certain concentrations is important for nerve signaling.

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In simple terms, an electrolyte is a charged mineral, either positive or negative. The most important electrolytes for our bodies are sodium, potassium, calcium and magnesium.

Let’s start with sodium, which is present in salt. For the most part, most of us get plenty, if not too much, sodium. Sodium is involved in nerve and muscle function, and it also helps regulate the amount of water that’s in and around our cells.

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When we eat too much salt, we retain fluid, or swell. You can also suffer from low sodium levels, which is called hyponatremia. Hyponatremia can be caused by certain disorders, such as kidney disease, some medications, or when a person drinks too much water without also replenishing electrolytes. The first symptoms of hyponatremia are headache, fatigue, weakness and nausea. More severe cases can result in confusion, seizures, coma and death.

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During hot weather, we sweat more and are at higher risk for hyponatremia. Drinking lots of water dilutes the electrolyte concentration in the blood, which can disturb the balance of fluid inside the cell.

Potassium works in concert with sodium to maintain the correct balance of fluids inside and outside our cells and to maintain proper blood pH, which is the measure of acidity or alkalinity. It can also help lower blood pressure by counteracting the effects of sodium in the body.

Because potassium is also involved in regulating the rhythm of the heart, too little potassium can case a variety of problems, including irregular heartbeat, muscle cramps and weakness, and in serious cases, paralysis. We need 4,700 milligrams of potassium a day. To put that in perspective, 1 medium banana contains 422 mg of potassium, which is about 9 percent of your daily needs. But instead of eating 11 bananas a day, you can get potassium from many other foods.

As I mentioned in last month’s column about starchy vegetables, one medium (6-ounce) potato contains lots of potassium, about 926 milligrams or 20 percent of your daily needs. Other food sources of potassium include white beans, avocado, cantaloupe, dried apricots, dairy products, coconut water and lentils.

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Calcium and magnesium are important for building strong bones. As with the other forms of electrolytes, they work to stimulate contractions in the heart and other muscles. Food sources of calcium are, of course, dairy products, as well as fortified cereals and dark green leafy vegetables. We find magnesium in pumpkin seeds, Brazil nuts, almonds, cashews and pine nuts.

But when most of us think about electrolytes, we don’t think about bananas. We think about Gatorade.

The popular sports drink was famously created by a team of scientists at the University of Florida College of Medicine to help the Florida Gators football team replace body fluids lost during physical exertion.

Gatorade and the many sports drinks that followed are essentially sugar water with some electrolytes added, which can be beneficial in certain circumstances. When you are doing moderate exercise or even strenuous exercise for a short (an hour or so) amount of time, water should suffice.

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There are definitely exceptions to this, such as people who sweat excessively. After an hour of physical exertion, such as during a marathon or playing a football game, your body needs energy (aka sugar) to keep going, as well as fluids and electrolytes, which is where sports drinks can come in handy. But if you’re just hanging out in your house watching football, you probably don’t need Gatorade and should reach for water instead to stay hydrated.

Another popular drink touting hydration abilities is coconut water. Coconut water is the clear liquid that sloshes around the inside of young coconuts. It’s especially rich in potassium, which, in general, is a mineral most people don’t get enough of. On average, a cup of coconut water has about 500 milligrams of potassium, about 10 percent of your daily needs, about the same as a banana.

However, when compared to other sports drinks, coconut water is lower in calories and sodium, key factors when it comes to hydration. An equal amount of original Gatorade provides about 150 milligrams of sodium, compared to coconut water’s 24 milligrams, so if you’re doing a workout longer than an hour, coconut water may not give you what you need to properly hydrate and replenish electrolytes.

Coconut water is refreshing but can be a bit pricey. The nutrients it offers can also be found in other foods, and there are also electrolyte tablets, such as Nuun. This is a good option if you’re looking for hydration without sugar. I like to drop these in my water bottle while at work. They add flavor to water without any added sugars. It’s also a good option if you sweat a lot but don’t necessarily want the extra calories that come with sports drinks.

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When it comes to getting nutrients like electrolytes, I preach food first. My favorite way to replenish electrolytes while getting other important nutrients is by eating fruit, especially in summer when many of my favorite fruits are in season. Fruits such as watermelon, strawberries and oranges provide a variety of electrolytes, water and fiber.

Infusing water with fruit is one way to increase your electrolyte consumption without adding sugar or extra calories. Some of my favorite infused water combinations are strawberry basil, lemon mint and lime mint.

Just remember that everything you eat or drink over time matters, but especially during hot weather, which can be challenging on our bodies. It’s smart to pay attention to hydration and electrolytes this time of year.

Strawberry-Basil Infused Water

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You could follow this method of infusing water with any fruit that you like, but it’s particularly good with blueberry, cherries, pineapple, watermelon or mango.

2 cups cold water

1 cups ice

1/4 cup strawberries, sliced thinly

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2 big leaves of basil torn in half

Combine all ingredients in a large mason jar or jug and drink immediately or let infused water sit in fridge for 1 to 4 hours to soak in additional flavor.

ABOUT THE AUTHOR

— Central Texas Food Bank

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