4 Best Ways to Replace Electrolytes After Exercise for Fast Recovery - Water Wisdom - Mayu Water Blog

How to Quickly Replace Electrolytes After Workout: 4 Healthy and Refreshing Ways for Fast Recovery

Crushed your workout but feeling drained? Discover quick and effective strategies to replace electrolytes, rehydrate your body, and bounce back faster for peak performance.

Photo of Cameron-Leigh Henning
By Cameron-Leigh Henning
Dorian Rhode
Edited by Dorian Rhode
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Fact-check by Jovan Mijailović

Published May 30, 2024.

Best way to replace electrolytes after exercise: a woman drinking water.

After an intense workout, your body is drained of potassium, sodium, and magnesium. These electrolytes preserve your body's well-being during and after physical activity.

Whether you're an athlete or just someone who enjoys a good workout, hydration is your ticket to peak performance. So, let's explore the quickest ways to replace vital electrolytes and reduce fatigue so that you can recover, perform, and conquer your fitness goals.

Key takeaways

  • Sweating depletes electrolytes like potassium, sodium, and magnesium. After workouts, eat a balanced meal rich in these minerals. Think bananas, oranges, spinach, or salmon with sweet potato.
  • Water is essential for peak performance. For intense workouts, consider electrolyte sports drinks, but choose low-sugar options with stevia. Remember, overconsumption can be counterproductive.
  • MAYU Electrolyte Drops offer a quick, customizable solution that is perfect for those with dietary restrictions or allergies. Unlike powders, they're free of fillers, artificial flavors, and allergens.
  • For a budget-friendly option, create your electrolyte drinks at home! Use coconut water for potassium or banana slices for magnesium. Adjust the strength for your activity level. Experiment and find your perfect recipe!

1. Eat Electrolyte-Rich Food

Sweating is essential for regulating body temperature, but it also leads to the loss of electrolytes. They are minerals that conduct electrical signals in your body, impacting muscle function, nerve impulses, and hydration.

The intensity and duration of your exercise can also determine your electrolyte needs. For moderate workouts lasting less than an hour, water and a balanced meal rich in these essential minerals might suffice.

But, strenuous workouts exceeding an hour, especially in hot weather, can significantly deplete electrolytes. Bananas and oranges—with their potassium and sodium content—can help prevent muscle cramps and aid rehydration.

Here are some meal ideas for you to quickly replace electrolytes:

  • Power Scramble: Eggs (protein and electrolytes) with spinach, chopped tomatoes, and a sprinkle of feta cheese (calcium and chloride).
  • Salmon with Roasted Sweet Potato and Green Beans: Salmon offers protein, while the sweet potato is rich in potassium, and the green beans provide additional vitamins and minerals.
  • Quinoa Bowl with Chicken, Black Beans, and Avocado: Quinoa is a complete protein source, black beans are loaded with potassium and some magnesium, and avocado adds healthy fats and some potassium.
two women sitting on the floor eating food

» Explore the significance of staying hydrated during exercise

2. Drink Electrolyte Sports Beverages

Electrolyte drinks are beneficial when sweat production ramps up. Activities like long-distance running or cycling, especially in hot weather, all lead to significant electrolyte loss, making fast recovery difficult.

But, many sports drinks are loaded with added sugars. You should check the labels for minimal sugar content and explore alternative sweeteners like stevia. While research is ongoing, some studies suggest it might have a gentler impact on gut health.

Note: Sports beverages may be beneficial, but overconsumption can disrupt the delicate electrolyte balance in your body. This can lead to headaches, nausea, and even muscle weakness.

» Explore caffeine-free alternatives to energy drinks for sustained energy

3. Use Electrolyte Supplements

Mineral and electrolyte replacement supplements like MAYU Water's Electrolyte Drops can be a quick and customizable solution for those on restrictive diets or managing allergies who wish to recover fast. Unlike some powders, they are free from fillers, artificial flavors, and allergens like gluten.

Powders and tablets can also be less precise in terms of dosing, especially with flavored varieties where users might be tempted to scoop more or less for taste.

Note: It is always best to consult with a doctor or registered dietitian before starting any new supplement, especially if you have underlying health conditions.

a bottle of electrolytes supplement next to a cardboard box

MAYU Minerals | Electrolyte Drops

Step up your hydration


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1 fl. oz/30ml



MAYU Minerals Essential Drops are highly concentrated, remineralizing a liter of water with only eight drops. They have a wide range of electrolytes, such as magnesium, sodium, and 72 other organic ionic trace ones.

MAYU Minerals Essential Drops are ionic, which means your body can quickly absorb them. They provide an effective way to add electrolytes to water for maximum rehydration and preserve its natural taste and odor.

No artificial sweeteners

Remineralizes RO, distilled, and spring water

Suitable for on-the-go use

Not essential for all RO systems

No flavors

4. Try Homemade Beverage Recipes

For those want to replace electrolytes quickly without spending a fortune, homemade beverages are a fantastic answer. They offer the freedom to tailor the drink to your taste and nutritional needs.

For example, if you need more potassium, add a splash of coconut water—naturally rich in it—or include slices of banana for a boost in magnesium.

Plus, you can even adjust the strength of your electrolyte recipe based on your activity level. For intense workouts, you might want a stronger solution with a bit more salt and potassium.

Basic DIY Electrolyte Drink Recipe


  • 1 cup of water
  • 2 tbsp of honey or maple syrup
  • 1/4 tsp of salt
  • 1/4 tsp of potassium chloride
  • A squeeze of lemon or lime juice


  1. Mix all the ingredients together until well blended
  2. Adjust the sweetness and saltiness to your liking
  3. You can also add a pinch of magnesium-rich Epsom salt if desired

» Find out ways to add electrolytes to your drinking water

Nourish Your Body for Fast Electrolyte Recovery

Electrolytes are crucial for muscle function, and the various methods listed here such as electrolyte food sources and sports drinks can improve your well-being following exercise.

Experiment and find the approach that suits your preferences and requirements, but remember that overall fitness goes beyond electrolytes. A balanced diet and proper hydration with clean water are equally important for achieving peak performance and optimal health.

Alternatively, you can try MAYU Electrolyte Drops. They quickly replace essential electrolytes lost during exercise. Simply add them to your water for a refreshing and effective way to rehydrate, fight fatigue, and support optimal muscle function.