Ever feel dehydrated no matter how much water you drink? Then it’s time to turn to an enhanced beverage. Enhanced beverages contain electrolytes to help replenish your body during or after a workout, with some also containing added nutrients like carbs that will help relieve you of that depleted feeling.
That isn’t to say never drink plain water.
“Water intake for women can be anywhere between two to three liters per day,” registered dietitian, Briana Butler, MCN, RDN, D, told 21Ninety.
Butler is also the co-owner and nutrition programmer of Power Portions & The GNAW Collective.
“Another on the go-rule of thumb that is a bit more tailored is to try and consume half an ounce to one ounce of fluid per pound of body weight,” the registered dietitian explained.
When to Reach for an Enhanced Beverage
The benefits of opting for an enhanced beverage go beyond just working out according to Butler.
“Electrolyte solutions can be helpful when you’re looking to replenish fluids lost,” the performance dietitian said.
Butler notes that outside of working out, consuming extra electrolytes can be helpful in recovering from sickness and hangovers while giving you a hydration boost.
How Many Enhanced Beverages Is Too Many
Just like anything in this world, there can be too much of a good thing. When it comes to drinking enhanced beverages make sure you take a few factors into consideration: your activity levels, health status, and how many artificial sweeteners are in the drink.
“Limit how many [artificial sweeteners] you consume as they can have a laxative effect if over consumed,” Butler said.
As for how many electrolyte-rich beverages you should reach for, Butler says that one to two per training session is beneficial to someone who loves high-impact exercise, otherwise drink a bit less than that.
“All things considered, when it comes to hydration, water is always going to be the best first option,” Butler said.
What Type of Enhanced Beverage Is Best
As a general rule of thumb Butler recommends consuming extra fluids after workouts to replenish what you lost while exercising. If you ever have questions about what quantity is right for you, make sure to relay those to your medical professional for full tailored advice based on your medical needs.
Now it’s time to get into 21Ninety’s list of enhanced beverages, including Butler’s recommendations.
Best for Low-Impact Workout Recovery
If you are doing lower intensity training that lasts less than an hour but makes you break a nice sweat then Butler suggests you try these drinks:
Ultima Replenisher Electrolyte Vegan Supplement is great for anyone who’s looking for daily replenishment. Within the 10.2-ounce container of this electrolyte mix are 90 sugar-free servings of vegan replenishment. It’s also free of gluten, caffeine, soy, dairy, and carbs.
If you prefer to carry your electrolytes with you for a just-in-case moment, then check out the Gatorade Zero GX Glacier Pods. Use this special Gatorade 30oz GX Water Bottle. Fill it about three quarters of the way with water. Then pop a pod onto the X inside the bottle. The pods will then release all of the electrolytes into your water. You’ll recover quickly. Plus, they’re Ou-D Kosher.
Another great way to bring your hydration with you is by trying the Butler recommended, Nuun Hydration Sport Drink Vegan Tabs. One gluten-free tablet can be added to 16 ounces of water for an electrolyte-packed drink. It has a bit of sweetness from the one gram of sugar. Best of all, you get 10 in a tube that you can easily store in your gym bag.
Best for High-Impact Workout Recovery
Still trying to recover from that high-intensity workout? These are options that pack a carb and an electrolyte punch.
The packs of DripDrop Electrolyte Vegan Powder for Dehydration Relief are great for recovering from seriously sweaty high-endurance workouts. Each stick contains a blend of electrolytes and carbohydrates that will revive you from the pool of sweat you’ve found yourself in. This patented doctor-developed formula is gluten-free, vegan, and HSA/FSA eligible.
Bodyarmor Lyte is a sports drink that you can sip on while you sweat. Free of artificial sweeteners and added sugar, this enhanced drink is packed with coconut water, antioxidants, B vitamins, and a potassium-rich electrolyte blend. Throw one in the fridge before bed so you can have a fresh and cold bottle with your morning workout.
Skratch Labs Sport Hydration Drink Mix is designed to both hydrate and fuel your body. This orange drink is flavored with real fruit and is vegan, gluten-free, dairy-free, and Scroll K Kosher. Just add a scoop to your water and chug your way back to hydration.
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