Cow's milk is naturally rich in electrolytes, including calcium, sodium, and potassium. The U.S. Department of Agriculture's Food and Nutrient Database for Dietary Studies (FNDDS) states that 1 cup of regular whole cow's milk provides: 300 milligrams (mg) of calcium. 92.7 mg of sodium.
Milk is a natural choice when it comes to electrolytes, providing many of the same electrolytes that are added to commercial recovery drinks (calcium, potassium, sodium and magnesium) along with fluids to help you rehydrate.
Best Overall: Gatorade
The levels of electrolytes (sodium and potassium) are moderate and sensible with 160 mg of sodium and 45mg of potassium per 12 fluid ounce serving. You can also find Gatorade varieties with higher sodium, zero sugar or no calories depending on your needs.
Dairy. Milk and yogurt are excellent sources of the electrolyte calcium. Just one cup of milk contains about 300mg of calcium while 1 cup of yogurt contains about 450mg. Both make an excellent post workout snack to replenish electrolytes and boost protein intake!
Milk has a similar electrolyte content and carbohydrate concentration to commercial sports drinks. The evidence mostly suggests that it is more effective at rehydrating people after vigorous exercise than well-known recovery beverages.
Extreme fatigue. A prolonged bout of diarrhea or vomiting. Signs of dehydration. Unexplained confusion, muscle cramps, numbness or tingling.
Almond milk is incredibly hydrating since it's made mostly of water and is safe for anyone with dairy allergies or lactose intolerance. "Compared to other plant-based milks3 , almond milk is naturally a good source of vitamins, especially vitamin E," one study says.
Milk is more hydrating than water
For example, milk was found to be even more hydrating than plain water because it contains the sugar lactose, some protein and some fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period.
But do non-dairy options like almond milk or oat milk boast the same hydrating power as cow milk? The answer is yes, to some degree.
When it comes to electrolyte drinks, dairy products like oat milk, coconut milk, and other plant-based milk alternatives are good sources of electrolytes. They are packed with calcium, magnesium and potassium. There is approximately 199 mg (20% DV) of calcium and 281 mg (10% DV) of potassium in 100 ml of milk.
Milk is more hydrating than water
For example, milk was found to be even more hydrating than plain water because it contains the sugar lactose, some protein and some fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period.
An electrolyte imbalance can be caused by: Losing fluids as a result of persistent vomiting or diarrhea, sweating or fever. Not drinking or eating enough. Chronic respiratory problems, such as emphysema.
Staying hydrated is key to maintaining a balance of electrolytes. Water is the most natural choice for hydration. It is less expensive and more available than any other drink. Coconut water is another alternative for replenishing electrolytes.
Drinking too much water, can cause the electrolyte levels in the body to get out of whack and cause sodium levels plummet. The nerve and heart issues that occur with over-hydration can be deadly.
Try these electrolyte-boosting recipes
We've hand-picked a selection of recipes which include useful ingredients to support your electrolyte levels. Helpful foods include spinach, kale, avocado, strawberries, eggs, soya and lean meats.
In general, however, it usually takes about two hours for your body to rehydrate fully after drinking a significant amount of water. As for how you should rehydrate, water is the best choice. Sports drinks, such as Gatorade, can be helpful for athletes who need to replenish electrolytes.
Dairy products: Cheese, yogurt, and other forms of dairy are good sources of calcium. They also contain other electrolytes, such as magnesium, sodium, and phosphorous.
5. Avocado - Who doesn't love a good avocado? They're bursting with electrolytes like potassium (950 mg) and magnesium (58 mg), while also being high in healthy fats. Naturally low in sodium (14 mg), avocados enable the electrolytes to restore naturally, without the need to eat extra salt.
Honey also contains trace amounts of vitamins, minerals, electrolytes, enzymes, amino acids and flavonoids, says Jenny Friedman, a Philadelphia-based registered dietitian.