Wrapping up an intense exercise, you may flip to coconut water as your beverage of alternative, figuring the added vitamins—particularly, its electrolytes—will enable you rehydrate sooner and higher than common H20.
It’s true that in contrast to common water, coconut water naturally does comprise sodium, potassium, magnesium, and different kinds of those charged minerals, all of which may help your physique steadiness fluids extra effectively and thus speed up your return to hydration baseline after a tricky train session or one other strenuous exercise. For that reason, it’s earned a status 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+Properly Diet, tells SELF, it’s not completely deserving. Actually, she says, it’s a delusion 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 provide a well-rounded electrolyte combine, in line with 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 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 principle electrolyte misplaced in sweat. Like a organic magnet, in line 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 necessary to have sufficient.
Due to this sodium scarcity, coconut water is fairly restricted in its potential to replenish depleted shops of that necessary electrolyte. That, in flip, hurts its potential to spice up total restoration—so treating it as a one-stop store for post-workout electrolyte alternative can be a mistake. After all, it’ll nonetheless assist, however it’s not a miracle remedy for dehydration as popularly believed.
Fortunately, if you happen to love your post-workout coconut water, there’s a simple approach to enhance its hydrating advantages: Physician up your bottle. By including a pinch of sodium-rich desk salt to your coconut water, you may simply introduce a few of that missing mineral, in line 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 line with the College of Texas MD Anderson Most cancers Middle.
That mentioned, don’t fear if you happen to’re not digging a DIY answer: “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 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 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, 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 contemplate whether or not you really want the additional electrolytes. Usually, specialists don’t advocate them in case your physique isn’t beneath 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 may not even be vital. And if you happen to’re undecided in case your exercise matches the invoice? Right here’s how you can inform if you happen to ought to complement with electrolytes post-workout.
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