Unfortunately, during heat exposure or strenuous activity, more electrolytes are lost, especially that of potassium and sodium. Therefore, consuming sufficient amounts of liquids become a necessity for electrolyte replenishment. But what liquids are preferable, and how much?

Well, according to the American College of Sports Medicine, it is recommended that you drink about 16 ounces of water two to three hours before exercise, six to 12 ounces every 15 to 20 minutes during exercise, and adequate fluids afterward to replace that lost to sweating. In regards to fitness and recovery and sports drink practices, drinking plenty of plain, old-fashioned water (especially if you are exercising for 60 minutes or less) is an excellent habit to practice.

First and foremost, when it comes to preventing dehydration, you may want to try drinking a sugar free sports drink -- such as POWERade®, Gatorade® or the Cytomax™ sports drink. Specifically, sports drinks are comprised of water, carbohydrates, and certain electrolytes – including sodium and potassium. Researchers investigating sports drinks compared electrolytes content of the leading brands. It was found that sports drinks can effectively provide necessary fluids, while also helping to maintain stamina when strenuously exercising for 60 minutes or more. And it doesn’t matter if you take in a sports drink as an electrolyte powder or a ready-made beverage, the benefits remain.

If possible, try not to overdo it when drinking sports energy drinks. It has been shown that when you are exercising for 60 minutes or less, there is actually no substitute for plain, old-fashioned water. It is also important to restore minerals and account for electrolyte replacement. However, for strenuous activity lasting 60 minutes or more, sports drinks are advisable, as they may provide small amounts of carbohydrates that can improve performances.

You may want to consider drinking a sugar free sports drink, or electrolyte solutions or freezer pops, which are available at pharmacies. You see, when it comes to fitness and recovery and sports drink habits, these beverages may contain a lot of sugar, which can cause or even worsen diarrhea. (However, for infants and children, water should not be the only source of replacement fluids). Drinking beverages with caffeine is also not advisable, as caffeine is a diuretic, meaning that it causes more frequent urination.

In regards to mild cases of dehydration, drinking adequate amounts of fluids is usually effective.
For some individuals, adequate amounts can be as high as 6 to 8 cups (1.4 to 1.9 liters) a day, although such factors as water received from other liquids and foods, and the amount of sweat lost due to physical exertion may figure in, as well. However, it has been shown that drinking frequent, small amounts of fluids is preferable, as drinking large amounts of fluid at one time may result in additional vomiting.

For weight management purposes, if possible, try to consume a sports energy drink that is sugar free. A sugar free sports drink can still effectively replenish those lost electrolytes and boost endurance. Sports drink choices and flavor varieties are constantly expanding – even among the sugar free types -- so you should have no problem finding a favorite.

Water may be one of your best alternatives for weight control, as well, as other drinks may hold extra calories. And there may even be a connection between electrolytes + low carb. You see, the body must continually be flushed with fluids. If not, there may be the risk of having these vital substances washing away with the waste products, which can, in turn, lead to mineral imbalances or shortages. (But you should probably avoid claims offering “homemade electrolyte enhanced water.” It has been found that many of these products offer little, if any benefits.)

That is why it is so crucial to drink electrolyte replacement beverages or to find a similar method to replenish those lost nutrients. And it should be mentioned that there are other choices besides mere ready-made liquids for lost mineral and electrolyte. Replenish and enhance your levels with a sports drink electrolyte mix, which are carried by many of the leading brands. Or, you can try an electrolyte pill, which may offer benefits, as well. Many athletes claim that thermolytes, which are sodium supplements for heat fatigue and muscle cramps, and endurolytes -- supplements comprised of such nutrients as sodium, calcium, magnesium, potassium, vitamin B, manganese and L-tyrosine -- may effectively replace lost electrolytes. However, additional research needs to be conducted in regards to electrolyte pill effectiveness.

If you are concerned about electrolyte replenishment, why drink electrolyte and mineral-rich beverages when you could simply chew a tasty and convenient tablet? Lifexpand’s Lyte'N Go Chewable Electrolyte Tablets has been formulated to provide a great source for restoring depleted minerals and electrolytes. Each electrolyte tablet is convenient, refreshing, sugar-free and low in carbohydrates. Electrolyte replacing is vital, and by taking one of these electrolyte tablets, you will be taking the necessary steps to stay healthy in the heat.