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 quicker 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 can assist your physique stability 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 popularity as probably the greatest post-workout drinks on the market. However Anthea Levi, MS, RD, CDN, a Brooklyn-based well being author and founding father of Alive+Nicely Vitamin, tells SELF, it’s not completely deserving. In truth, she says, it’s a fable that “coconut water is a good supply of electrolytes.”
Mainly, the problem boils right down to the truth that coconut water doesn’t supply a well-rounded electrolyte combine, in accordance 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 incorporates 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 primary electrolyte misplaced in sweat. Like a organic magnet, in accordance with 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 vital to have sufficient.
Due to this sodium scarcity, coconut water is fairly restricted in its capability to replenish depleted shops of that vital 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, nevertheless it’s not a miracle treatment for dehydration as popularly believed.
Fortunately, should you love your post-workout coconut water, there’s a straightforward solution 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 accordance 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 accordance with the College of Texas MD Anderson Most cancers Middle.
That stated, don’t fear should 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 in the marketplace, you could have loads of business 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 incorporates 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 an alternative? One packet (a single serving) of Thirst Quencher incorporates 230 milligrams of sodium and 70 mg of potassium, respectively.
What’s extra, most of these gadgets are additionally wealthy in carbohydrates, vitamins that assist 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 really want the additional electrolytes. Usually, 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 seemingly aren’t shedding 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 mandatory. And should you’re unsure in case your exercise matches the invoice? Right here’s the best way to inform should you ought to complement with electrolytes post-workout.
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