To say that electrolytes are important would be an understatement. You can go weeks without eating but without electrolytes, you have a few days in the best-case scenario. Electrolytes help to produce electrical charges throughout the body once consumed and they play vital roles in everything you do. Your heart needs proper electrical charges to beat normally. Your muscles need electrolytes to simply contract.
When you exercise, you are sweating and as you sweat, you lose electrolytes. If you sweat out too many electrolytes, you may feel fatigue or become weaker during some movements. This is why electrolyte-loaded drinks are so popular. The problem is that those drinks are also packed with sugar and artificial preservatives. The solution is to make your own electrolyte supplement.
Let's take a look at three of the best electrolytes to include in your supplement. We'll even tell you how you can make your own electrolyte supplement.
You may already know the important role of calcium in maintaining proper bone health. What you may not know is that calcium is an important electrolyte that hosts a variety of benefits. Aside from helping to maintain ideal electrolyte levels, calcium can also help with post-workout recovery.
What's more, resistance training with calcium supplements may help to support healthy bone mass and growth. (1-2)
- Standard dosage: 500 mg
- Very active dosage: 1,000 (two 500 mg servings)
Magnesium is considered by many as a super mineral as it plays over 300 important roles in the human body, one of which is its duty as an electrolyte.
Magnesium is quick to be used up, even outside of physical fitness so it's very important that if you supplement with any electrolyte, it's this one. Aside from maintaining proper electrolyte levels, magnesium is also essential for promoting lean tissue growth and recovery, supporting healthy sleep cycles, and increasing your immune response. (3-4)
- Standard dosage: 100 mg
- Very active dosage: same as above
Coconut Water Powder
It's hard to miss the coconut craze that's sweeping the globe. The benefits of the coconut are growing by the week as more and more studies reveal what's been hidden inside its hard shell. Coconut water is packed with key vitamins, minerals, fiber, and most importantly, electrolytes.
Coconut water contains five important electrolytes: calcium, magnesium, phosphorus, sodium, and potassium. Not only is it essential for replacing electrolyte levels but coconut water powder is also a powerful antioxidant, helping to removal waste toxins and free radicals. (5-6)
- Standard dosage: 5 grams
- Very active dosage: 10 grams (split between two servings)
Make Your Own Electrolyte Supplement
Why go searching for the perfect electrolyte supplement when you can create your own in the comfort of your home? With the Amino Z Supplement Builder, you can create your very own electrolyte supplement. Feel free to use this article as a guide or you can add in more ingredients from the long list that we provide. Have any questions? Let us know in the comments below!
- Reinwald S, Weaver CM, Kester JJ. The health benefits of calcium citrate malate: a review of the supporting science. Adv Food Nutr Res. 2008;54:219-346. doi: 10.1016/S1043-4526(07)00006-X.
- Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Therapeutics and Clinical Risk Management. 2008;4(4):827-836.
- Abraham GE, Grewal H. A total dietary program emphasizing magnesium instead of calcium. Effect on the mineral density of calcaneous bone in postmenopausal women on hormonal therapy. J Reprod Med. 1990 May;35(5):503-7.
- Nichols, Helen. '15 Science-Backed Health Benefits of Magnesium' Well-Being Secrets. 24 Jan. 2017.
- Ismail I, Singh R, Sirisinghe RG. Rehydration with sodium-enriched coconut water after exercise-induced dehydration. Southeast Asian J Trop Med Public Health. 2007 Jul;38(4):769-85.
- Voller J, Zatloukal M, Lenobel R, Dolezal K, Béres T, Krystof V, Spíchal L, Niemann P, Dzubák P, Hajdúch M, Strnad M. Anticancer activity of natural cytokinins: a structure-activity relationship study. Phytochemistry. 2010 Aug;71(11-12):1350-9. doi: 10.1016/j.phytochem.2010.04.018. Epub 2010 Jun 1.