Salt can be added to water in small amounts to increase electrolyte levels. Most people know that salt contains sodium, but it actually also contains the minerals potassium, calcium, and magnesium.
Adding electrolytes to your water is a simple way to stay hydrated and improve your health as a whole. You can easily add electrolytes to your water without using sugary sports drinks by using natural sources like sea salt, ginger, watermelon, or electrolyte drops.
Sipping water (or any other beverage) a little bit at a time prevents the kidneys from being “overloaded,” and so helps the body retain more H2O, Nieman says. Drinking water before or during a meal or snack is another good way to hydrate.
By adding a small amount of salt to your drinking water, “you can help replenish these lost electrolytes, promoting better water absorption and preventing dehydration,” Crumble Smith said.
The researchers found that while water — both still and sparkling — does a pretty good job of quickly hydrating the body, beverages with a little bit of sugar, fat or protein do an even better job of keeping us hydrated for longer.
While plain water is best for staying hydrated, other drinks and foods can help, too. Water can be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce), and in soup broths. Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day.
A great benefit of infusing water with fresh fruits, herbs, and spices is that you can get some added nutritional benefits. Lemons, lime, oranges, grapefruit, and berries are all excellent sources of vitamin C. Fresh ginger and fresh mint are both refreshing flavorings as well as good for upset stomachs.
Lemon juice contains electrolytes like sodium (Na), potassium (K), calcium (Ca), magnesium (Mg) which makes lemon water one of the best drinks for fitness purposes.
However, if you're sitting there thinking you're doing your best by chugging bottles of water throughout your flight, some scientists have news for you: Water isn't the most hydrating drink after all. It turns out that honor goes to milk.
One might assume that Gatorade's hydrating capabilities is just part of their advertising, but it actually is effective at hydrating you, especially after a workout. Gatorade will not only rehydrate you, it will also replace some of the vital nutrients lost during exercise.
Cereal-Based • ½ cup dry baby rice cereal, cooked • 2 cups water • ¼ teaspoon table salt • Combine ingredients and mix until well dissolved and smooth. Refrigerate.
Go for sea salt over table salt because it's less processed. Himalayan and Celtic sea salts are widely available in most grocery stores. If you're wondering how to get electrolytes into your system with sea salt, the answer is surprisingly simple: Just put a pinch in your water and drink. It's that easy.
In general, the lower the concentration and the lower the charges on the ions, the "stronger" the electrolytes will be. Alkali metals other than lithium are usually strong electrolytes especially when the anion also has a small charge, and in dilute solutions (<0.1M).
Sodium, in particular, is an essential electrolyte that plays a critical role in maintaining fluid balance in the body. Himalayan salt water contains sodium and other essential minerals that help to promote hydration and replenish electrolytes in the body.