What are the best electrolytes for hiking?

drink wholesome makes the best electrolytes for hiking.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

Why should you drink electrolytes while hiking?

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When you exercise, especially in hot and humid conditions, you sweat and lose electrolytes like sodium and potassium. If you do not replenish these essential minerals, you will quickly become dehydrated and experience muscle cramps, headaches, and fatigue.

Electrolytes play a crucial role in maintaining fluid balance in and around your cells. Sodium, in particular, helps your body retain water, which is essential for staying hydrated during a hike. Moreover, drinking plain water without electrolytes can dilute your body’s sodium levels and hinder its ability to retain water.

Why bring electrolyte powder on a hike?

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If you are backpacking (hiking for several days), you do not want to bring ready-to-drink electrolyte drinks. They are heavy, and you will have to carry the empty plastic bottles with you.  Electrolyte powders are the perfect alternative. They are lightweight, compact, and can be mixed with water for an easy electrolyte boost.

If you are just going on a day hike, electrolyte powders are also a great option. Again, they help reduce plastic waste. They also allow you to control the amount of flavor and sweetness in your electrolyte drink.

How to use electrolyte powder.

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The simplest way to use electrolyte powder is to mix it with water. You can also use it to make electrolyte popsicles, which are a delicious, refreshing treat after a long hike.

If you are looking to take your recovery to the next level, try our hydrating smoothie recipe. It is loaded with electrolytes and complete protein to help your tired muscles repair themselves.

Keep in mind that you should drink electrolytes both during and after physical activity. Moreover, be sure to sip rather than drink your electrolytes all at once. When you consume electrolytes gradually, your body can better absorb and use them.

Why drink wholesome? 

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drink wholesome is made with real foods.

We make the best electrolyte powder for hiking because we use only real food ingredients. Virtually all other electrolyte drinks contain ingredients that look nothing like real food. 

our ingredients: 

strawberries, coconut water, maple sugar, sea salt

the alternative:

SUGAR, DEXTROSE, CITRIC ACID, SALT, SODIUM CITRATE, NATURAL AND ARTIFICIAL FLAVOR, MONOPOTASSIUM PHOSPHATE, CALCIUM SILICATE, MODIFIED FOOD STARCH, CARAMEL COLOR, RED 40

Ingredients like those above the last thing you want to be putting into your body on a hike. Because they look nothing like real food, they are hard to digest. This means they linger in your gut, feeding your gut bacteria. Gut bacteria release gas as they eat, which can cause bloating, flatulence, stomachaches, and even constipation. Partially digested food can also cause your colon to absorb extra water, leading to diarrhea.

It is important to note that some Added Sugar is not bad for you. In fact, sugar is an important ingredient in electrolyte powder as it facilitates the transport of electrolytes into the cells that need them the most. That said, the 30+ grams of Added Sugar in sports drinks like Gatorade is excessive. Research indicates that only a few grams of Added Sugar are required for efficient electrolyte absorption.

It is also worth mentioning that replacing real sugar with artificial sweeteners is not a good idea. Many studies have linked artificial sweeteners to heightened cravings for sugary and sweet foods. Research has also associated artificial sweeteners with an elevated risk of glucose intolerance, a precursor to pre-diabetes and diabetes.

Artificial sweeteners have also been shown to alter your gut microbiome – the community of microorganisms living in your gut. A compromised gut microbiome is a major driver of inflammation in the body and linked to the development of several chronic illnesses.

Unlike the vast majority of electrolyte powders, our electrolyte powder for hiking is free from artificial or heavily-processed ingredients. We use a short list of simple ingredients, including real fruit, coconut water, maple sugar, and sea salt. Real foods like these are easy to digest and simply delicious.

The primary sources of electrolytes are coconut water and sea salt. The fruits and maple sugar help transport the electrolytes. This is a natural way to stay hydrated, providing electrolytes without harming your gut. Give our gut-friendly hiking electrolytes a try.

★★★★★

simple

“I’ve got the whole family using the hydration mix. My kids and husband absolutely love it! So glad I won’t be buying any more Gatorade.” – Deardra

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