Wrapping up an intense exercise, you may flip to coconut water as your beverage of selection, figuring the added vitamins—particularly, its electrolytes—will allow you to rehydrate sooner and higher than common H20.
It’s true that not like common water, coconut water naturally does include sodium, potassium, magnesium, and different kinds of those charged minerals, all of which will help your physique steadiness fluids extra effectively and thus speed up your return to hydration baseline after a troublesome train session or one other strenuous exercise. For that reason, it’s earned a popularity as top-of-the-line post-workout drinks on the market. However Anthea Levi, MS, RD, CDN, a Brooklyn-based well being author and founding father of Alive+Properly Diet, tells SELF, it’s not completely deserving. The truth is, she says, it’s a fantasy that “coconut water is a good supply of electrolytes.”
Principally, the problem boils all the way down to the truth that coconut water doesn’t supply a well-rounded electrolyte combine, in keeping with Levi. “Whereas coconut water does provide potassium, it’s not wealthy in sodium,” in distinction to alternate options like sports activities drinks and electrolyte dietary supplements, she says. Per Ohio State College, a cup of store-bought coconut water accommodates 470 milligrams (mg) of potassium and 30 mg of sodium—extra of the previous than most athletes want, however considerably much less of the latter.
And that’s an issue, since sodium is definitely the principle electrolyte misplaced in sweat. Like a organic magnet, in keeping with Loma Linda College, it helps water cross out and in of your cells correctly, selling water absorption, stopping dehydration, and supporting important bodily capabilities—so it’s essential to have sufficient.
Due to this sodium scarcity, coconut water is fairly restricted in its capability to replenish depleted shops of that essential electrolyte. That, in flip, hurts its capability to spice up general restoration—so treating it as a one-stop store for post-workout electrolyte alternative can be a mistake. In fact, it’ll nonetheless assist, however it’s not a miracle treatment for dehydration as popularly believed.
Fortunately, in the event you love your post-workout coconut water, there’s a straightforward method to enhance its hydrating advantages: Physician up your bottle. By including a pinch of sodium-rich desk salt to your coconut water, you possibly can simply introduce a few of that missing mineral, in keeping with Levi. Or, for a extra flavorful mix, attempt combining two cups chilly water, one cup coconut water, one cup fruit juice, and an eighth of a teaspoon of salt, in keeping with the College of Texas MD Anderson Most cancers Heart.
That stated, don’t fear in the event you’re not digging a DIY resolution: “In any other case, go for one thing with extra sodium” proper out of the gate, Levi says. Between all of the electrolyte-packed merchandise available on the market, you might have loads of industrial choices—Gatorade, Gatorade Thirst Quencher packets, Pedialyte, Liquid IV, LMNT, and lots of, many extra.
In comparison with plain coconut water, for instance, a 20-ounce bottle of Gatorade accommodates 490 mg of sodium, to not point out 350 mg of potassium, together with different electrolytes like chloride, magnesium, and calcium. Determined to go for the powdered stuff as a substitute? One packet (a single serving) of Thirst Quencher accommodates 230 milligrams of sodium and 70 mg of potassium, respectively.
What’s extra, most of these objects are additionally wealthy in carbohydrates, vitamins that help in electrolyte absorption (and train restoration). By comparability, coconut water is fairly meager on the carb entrance.
Earlier than we allow you to go, a phrase of recommendation earlier than you begin packing on the Powerade: Take a second to contemplate whether or not you actually need the additional electrolytes. Typically, consultants don’t suggest them in case your physique isn’t below a ton of pressure (whether or not due to train, excessive warmth, or sickness), because you possible aren’t dropping them in your day-to-day life at a fee excessive sufficient to warrant replenishment—so investing in a supplemental supply may not even be mandatory. And in the event you’re unsure in case your exercise matches the invoice? Right here’s tips on how to inform in the event you ought to complement with electrolytes post-workout.
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