Keeping Up Electrolytes

Did you know some sports beverages pack up to 20 grams of sugar and 80 calories for every 8 fluid ounces? For example, one 20-ounce bottle of Gatorade® G Series "Glacier Freeze" contains 34 grams of added sugar. That means one bottle matches or exceeds the American Heart Association's recommended daily limit for added sugar — 36 grams for men and 20 grams for women.

Everyone needs to replace electrolytes after sweating. These electrically charged minerals are essential for regulating the body's water levels and muscle function. Electrolyte-replenishing sports drinks were originally developed for professional athletes during sustained, high-intensity activity — such as professional football games and long-distance runs. These sugary, high-calorie drinks may not be the best source for the average exerciser and can lead to unwanted weight gain.

Fortunately, you can replenish lost electrolytes through a healthy diet. Common electrolytes include calcium, sodium, magnesium and potassium and can be found in everyday foods such as bananas. A 2012 study conducted by researchers at Appalachian State University found that cyclists who replenished electrolytes with bananas during a 75-kilometer race performed as well as cyclists who drank sports drinks.

However, bananas offer additional nutritional benefits that sports drinks do not, including fiber and vitamin B6. Next time you exercise, grab a banana and a bottle of water instead of a sports drink.

You can also keep balanced throughout the day with these other electrolyte-rich foods:

• almonds
• beans
• broccoli
• cashews
• oranges
• plain Greek yogurt
• spinach
• Swiss chard
• yams

If you exercise regularly, you may have special nutritional needs. Your doctor or a nutritionist can help you develop the best dietary plan for your lifestyle.

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