Wrapping up an intense exercise, you would possibly flip to coconut water as your beverage of selection, figuring the added vitamins—particularly, its electrolytes—will make it easier to rehydrate quicker and higher than common H20.
It’s true that not like common water, coconut water naturally does comprise sodium, potassium, magnesium, and different kinds of those charged minerals, all of which can assist 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. Because of this, it’s earned a status as among the best 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 superb supply of electrolytes.”
Mainly, the difficulty boils all the way down to the truth that coconut water doesn’t provide a well-rounded electrolyte combine, in response to Levi. “Whereas coconut water does provide potassium, it’s not wealthy in sodium,” in distinction to options like sports activities drinks and electrolyte dietary supplements, she says. Per Ohio State College, a cup of store-bought coconut water comprises 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 response to Loma Linda College, it helps water cross out and in of your cells correctly, selling water absorption, stopping dehydration, and supporting important bodily features—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 total restoration—so treating it as a one-stop store for post-workout electrolyte alternative could be a mistake. After all, it’ll nonetheless assist, however it’s not a miracle remedy for dehydration as popularly believed.
Fortunately, for those who love your post-workout coconut water, there’s a simple option to increase 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 response to Levi. Or, for a extra flavorful mix, strive combining two cups chilly water, one cup coconut water, one cup fruit juice, and an eighth of a teaspoon of salt, in response to the College of Texas MD Anderson Most cancers Middle.
That stated, don’t fear for those who’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 in the marketplace, you will have loads of industrial choices—Gatorade, Gatorade Thirst Quencher packets, Pedialyte, Liquid IV, LMNT, and plenty of, many extra.
In comparison with plain coconut water, for instance, a 20-ounce bottle of Gatorade comprises 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 comprises 230 milligrams of sodium and 70 mg of potassium, respectively.
What’s extra, all these gadgets are additionally wealthy in carbohydrates, vitamins that support 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 think about whether or not you actually need the additional electrolytes. Typically, consultants don’t advocate them in case your physique isn’t underneath 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 won’t even be crucial. And for those who’re undecided in case your exercise matches the invoice? Right here’s inform for those who ought to complement with electrolytes post-workout.
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