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Many sports drinks with electrolytes advertise themselves as the ideal drink after exercise. Nutritionist Julia Zumpano from the Cleveland Clinic in the USA explains why some of them are not really healthy and what you should generally pay attention to when buying.
What are electrolytes?
Electrolytes are essential minerals such as sodium, potassium, magnesium and chloride that play an important role in maintaining water balance and cell function in the body.
In general, electrolytes play an important role in overall health, and they also support the function of the brain, heart, muscles and nerves, explains Zumpano.
According to Zumpano, all the electrolytes you need can be obtained through a healthy, wholesome diet. Fruits and vegetables such as beans and leafy vegetables are particularly suitable.
Electrolytes are also found in other foods such as algae, dairy products, dark chocolate, fatty fish, olives, pickle juice, bone broth, nuts and seeds, according to the Cleveland Clinic expert.
When you sweat while exercising, you not only lose water, but also electrolytes. Taking electrolytes after exercise is therefore important to avoid dehydration and electrolyte imbalances, which can lead to fatigue, muscle cramps and reduced performance.
Sports drinks containing electrolytes seem to be the perfect solution here. However, according to Zumpano, the problem is that these drinks usually contain other ingredients.
Often contain a lot of sugar
“Many of these drinks also contain other ingredients and are not always healthy. They have some electrolytes added with water and generally have a good amount of sugar and food coloring added, depending on the brand and type,” she added in a press release.
It is therefore advisable to pay attention to the other ingredients when buying an electrolyte replacement or sports drink. Electrolytes such as sodium, potassium, magnesium and calcium are often added to sports drinks. But there are other electrolytes that the body also needs, adds the nutritionist.
Overall, however, Zumpano recommends avoiding sports drinks and instead drinking water with electrolytes in powder form after exercise, making sure that these do not contain any dyes or a lot of sugar
Also read:
- Electrolytes: New estimates for sodium, chloride and potassium
- From power bars to protein drinks – how helpful is fitness food?
Sports drinks can be harmful to oral health
A study published in the RGUHS Journal of Dental Sciences also suggests that sports drinks designed to enhance performance, prevent dehydration and replace electrolytes may be harmful to oral health.
According to the experts involved, regular consumption of these drinks can promote dental caries and tooth erosion due to the sugar they contain and the low pH value.
Drink water and eat healthy
In summary, it can be said that it is best to drink water after exercise, possibly with electrolytes in powder form (without a lot of sugar and coloring). Otherwise, it is sufficient to ensure that you eat a healthy and balanced diet and supply your body with sufficient electrolytes. (as)