Electrolytes for humans

[atr]

I’m getting muscle cramps in my legs, feet and hands and suspect summer riding and training is messing with my electrolyte balance. I try hard to be a good water drinker, but I know I could do better. I could also probably use a carb boost prior to riding as I’m shattered by the time I’m done. (I’m in a pretty hard-hitting dressage training program 4/5 days a week. I’m in my 60s and in generally good shape but by no means a ripped gym rat. I live and ride at significant altitude in the High Desert.)

What I’m thinking about is something I can drink on the way to the barn to help keep me hydrated and electrolyted, and a plus would be with a bit more stamina, while I’m there. I will of course drink water as well. I’d prefer not to take something loaded with caffeine.

I loathe and despise Gatorade in all it forms. It makes me want to hurl.

Any suggestions for something palatable from you more athletic types?

[luvmyhackney]

I’ve been using coconut water but I’m by far not a gym or health nut.

The pedialyte (sp) popsicles are good as well.

[Training_Cupid]

I like Core water. https://www.amazon.com/Hydration-Nutrient-Enhanced-Ultra-Purified-Electrolytes/dp/B00RQPUV0Q/ref=asc_df_B00RQPUV0Q/

[Scribbler]

I get leg cramps if I forget to take my centrum 55 multi vitamin.

[Posting_Trot]

I like Nuun electrolyte tablets. You drop one into 16 oz of water and it dissolves rapidly (you can use more or less water to taste). They have several different flavors and they aren’t too sweet and they don’t taste like chemicals.

Target and Whole Foods carry them as does Amazon.

Nuun Sport - Complete Hydration, Marathon Training, Healthy Recovery

[CrazyGuineaPigLady]

I really like this but there are other brands that work the same. You only need a couple drops and it doesn’t alter the taste much. My kids said they noticed but I think it’s more they knew when I was sneaking into their water bottle. When I’m only slightly dehydrated, I feel a noticeable improvement a couple hours later.

Amazon.com: LyteShow Electrolyte Drops Sugar-Free for Hydration and Immune...

ETA: I used to bike 20 miles to work a couple times a week and used gel packs for an energy boost before taking off at 5:00 AM. I got them from the bike store so I can’t recommend a brand on Amazon but you should be able to find something at a local fitness store.

[sherian]

I know cyclists that swear by chocolate milk

[LCDR]

I just sprinkle some of my horses’Apple Elite electrolye on a couple of apple slices or a carrot and eat that.

Plus drinking ice tea, the true southerner’s drink of choice. Though I have strayed and keep 20 oz bottles of Arnold Palmer Lite in the barn refrigerator.

Saves me some money, with typical energy/electrolyte drinks around $2 for a 10 ounce can.

[dmveventer]

I have to watch my electrolytes pretty carefully because of some health issues. My best advice is to read the labels carefully and figure out what ratios of sodium/potassium/magnesium work best for you. A lot of the most common brands have such small quantities of actual electrolytes that you may as well just drink plain water.

I personally love LMNT and find them to be the best bang for my buck. You can get a sampler pack to test out the flavors and see what you like. On days where I don’t sweat as much I use Nuun tablets, which come in good flavors and you can get a caffeinated version for a little extra boost.

[LovieBird]

I use nuun tablets. The sports drinks are way too sweet for me.

[Training_Cupid]

That is a post workout recovery drink, not what you want before/during exercise.

[hoopoe]

I tried several different products and found out the sodium content was counter productive for me. I retained the water and found it was hindering.
If you have blood pressure issues, be careful with electrolytes supplements.

During my summer outdoor season i use regular tap water with plain coconut water gulps interspersed. For a normal hot weather 4-6 hour match I go through 2 gallons water, minimum. A 16 oz coconut water lasts me 2 days.

Most local area where it is less hot and amiable humidity I will go through 1 gallon.

Most of my shooting mates like Nuun. Liquid IV is also popular. No need to buy it in a water form, use your home water.

Pringles are actually a good carb and potassium source, more than a banana

[Willesdon]

Electrolyte replacement/rehydration powders sold over the counter at the pharmacy or supermarket. Many of the “sports drinks” contain lot of sugar which is generally not beneficial, even if it gives an immediate sugar boost. Also, it is possible to drink too much water and one side effect of doing so is sending your sodium/potassium balance up the spout. Also look into a magnesium supplement because that might help with the fatigue as well as the cramps.

Have a conversation with the Pharmacist in your local store because they might have some good suggestions.

[NichtNixen]

Skratch is my personal favorite - tastes good (haven’t had a flavor clunker), dissolves well, and available in both single serve packets and a big bag to mix as needed. I tend to use more water than called for with any of them; unless I’m already dehydrated (so one packet/scoop per liter bottle if I’m in good shape hydration wise, regular ratio if I am feeling dehydrated)

[pony_baloney]

I had read that milk is great for rehydrating.

[Impractical_Horsewoman]

I run, and while there are a billion highly marketed supplements promoted on various running websites, I tend to stick with drinking water when I’m thirsty and I find yoga and streching to be more useful for cramping than trying to treat it with electrolyte drinks.

If you’re genuinely concerned, you might want to consider having bloodwork taken. As others have noted, it’s easy to throw the sodium-potassium balance if you just kind of throw everyhing but the kitchen sink at the issue.

Are you craving salt? More fluids? Sugar?

[S1969]

My favorite is LMNT LMNT

One of my coaches prefers Precision Precision Hydration

Both allow you to customize the “saltiness” of your hydration by choosing how much to add to water.

If you are looking for “fuel” versus just hydration, Skratch Labs is a very popular one for endurance athletes, as well as SiS nutrition.

[erinmeri]

I use Nuun, too. I like that I can keep it in my car or tack trunk and add to my water bottle as needed. Flavors are good, too. I sometimes will buy a Gatorade, but mostly because it’s super cold, which I crave when I am dehydrated. I don’t love the taste and it makes my stomach hurt.

[atr]

Lots of choices! Thank you. I will go into the store and see what they have from this list to try out!

A problem with living in such a very dry environment is that you really don’t know or realize how much you sweat because it evaporates so fast.

[LCDR]

When going through low salt diet counseling, I did a lot of research on my own. I was able to impress even the hospital dieticians with this factoid.

City and well water can vary as much as 10-fold in sodium content just within my state, depending upon location - more specifically the type of aquifer from which the eater is obtained. Coastal areas typically have much high sodium concentrations. Or areas that were coastal at some time ages ago.

To seriously restrict sodium intake you need to cook with and drink de-ionized water.