The Best Electrolyte Drinks For Anyone Avoiding Sugar

Electrolytes are a group of key nutrients that keep the body balanced and hydrated at the cellular level. Ordinarily, we get enough electrolytes and hydration from water and the food we eat. However, there are cases when we lose an extensive amount of bodily fluids, such as through excessive sweating or vomiting, and we need to top up.

Most electrolyte drinks come in a range of neon colours and far too much sugar, but it doesn’t have to be that way. We’ve curated a list of naturally low-sugar options to keep your electrolytes topped up, the healthy way.

Bone Broth 

As the name suggests, bone broth is made by slowly simmering bones in water to draw out valuable proteins, vitamins and minerals. The result is a nutrient-dense, tasty liquid that is an excellent source of electrolytes, calcium, magnesium and phosphorus. People have been sipping on bone broth for centuries as an affordable and delicious way to stay energised and hydrated. Bone broth can also be used as a tasty base for soups and stews.

You can even shop for organic bone broth, which ensures that the bones used are from animals raised without antibiotics or hormones. Not only is this a healthier option, but also supports sustainable and ethical farming practices.

Coconut Water

Ever wondered why coconut water is such a popular hangover remedy? It’s all down to the electrolyte content.

Coconut water is a clear, low-fat liquid tapped from young coconuts. Unsweetened coconut water is low in naturally-occurring sugar and is rich in electrolytes, potassium, sodium, calcium, and magnesium.

Drinking coconut water is a refreshing option for replacing electrolytes and is commonly used as a base for smoothies.

Lemons

The humble lemon might be at the top of the list when it comes to low-sugar electrolyte drinks. Why? Because this sour fruit only contains 1-2 grams of sugar and provides a rich source of electrolytes, including calcium, potassium and magnesium.

Wellness gurus sing the praises of hot lemon water as an essential part of a morning routine. It can balance pH levels, support the liver and deliver a healthy dose of vitamin C for immunity.

To make lemon water, simply squeeze the juice from half a lemon into boiled water or add a few slices to a glass of water or beverage of your choice for an added electrolyte boost.

Spirulina

Spirulina is microscopic algae and a nutritional powerhouse. It’s considered the best electrolyte drink for its sodium, potassium, magnesium and calcium content. Spirulina is alkalising and can support the kidneys and liver with the task of eliminating toxins.

Spirulina is commonly added to smoothies or mixed with juice and taken as a shot. It’s rarely taken alone as the flavour or spirulina is often described as earthy or fishy. Fortunately, tasteless, pre-infused spirulina drinks can now be found in stores, like those made by Fulcompany.

Milk

You might not think of milk as a pre-workout drink, but cow’s milk is a great option when it comes to low sugar and high electrolyte content. It provides an array of nutrients like calcium, sodium, and potassium, as well as carbs and protein.

Milk is an affordable option and often a fridge staple. Although milk is commonly blended into smoothies, the combination of milk and fruit can be hard to digest for some people. If it’s palatable for you, drink milk straight or over ice.

Watermelon 

Mmm, is there anything more refreshing than a watermelon on a hot day? As the name suggests, watermelon is mainly water, making it super hydrating. The flesh of a watermelon is naturally low in sugar and rich in the electrolytes potassium and magnesium. You can enjoy a tasty glass of watermelon water by simply blending the flesh water and watermelon with some ice cubes.

Is an electrolyte drink right for you?

Most of us get enough electrolytes from our food, but there are times when you might need to replenish your electrolyte levels:

• Vigorous exercise for more than 60 minutes;
• Sweating during very hot weather;
• After an episode of vomiting or diarrhoea.

Electrolytes are found in bodily fluids like sweat and watery diarrhoea, so anytime you release a lot of salty sweat or fluids through illness, electrolytes can be very beneficial. Some of the telltale signs of being low in electrolytes:

• Muscle cramping;
• Dry mouth;
• Dark yellow urine;
• Dry skin;
• Headache;
• Muscle cramps.

The bottom line

Electrolytes are known to be essential to the proper functioning of your body, especially after intense exercise or after experiencing a significant loss of fluids.

Beverages like the ones mentioned above can help balance hydration levels and aid healthy muscle and nerve functioning.