3 Functional Water Additives to Try

1) Electrolytes

“Electrolytes are electrically charged minerals that regulate many of the functions of our body,” says sports dietitian Hillary Ake, MS, RD, CSSD.

Your cells use electrolytes — which include calcium, chloride, magnesium, phosphorus, potassium, and sodium — to spark the electrical charges your muscles need to contract. Those electrical charges also support many chemical reactions, including the ones that help your body maintain healthy fluid levels.

You can usually get all the electrolytes you need from food. But because you lose electrolytes through body fluids like sweat, you might benefit from supplementing with them before and during exercise, says sports nutritionist Sarah Koszyk, MA, RDN, NBC-HWC. This is especially true if you’re doing a workout that lasts more than one hour or takes place in a warm or hot environment.

“Electrolytes can prevent muscle cramping and support muscle function, heart health, and blood-pressure regulation by supporting blood flow throughout the body,” Koszyk says. A supplement can also help replenish electrolytes after a bout of vomiting or diarrhea.

A sports dietitian can help you determine the right way to supplement for your personal needs, but generally speaking, every 8 ounces of an electrolyte fluid should contain 150–180 milligrams of sodium (which is usually in the form of sodium chloride) and 60–75 mg of ­potassium to restore your body’s fluid balance, says Elizabeth Shaw, MS, RDN, CPT.

Koszyk recommends avoiding electrolyte supplements that contain added sugars, dyes, or additives.

Mix an electrolyte powder into plain water, or select an electrolyte-enhanced sports drink.

2) Amino Acids

“Amino acids are the tiny but mighty building blocks of protein,” Shaw says. “Not only are they responsible for helping your body break down food, but they also provide support for tissue repair and growth, hormone function, enzymatic reactions, and more.”

Plus, any amino acids that aren’t used to make protein can be used for energy when you’ve depleted other fuel sources, Ake says. This way, your body doesn’t have to dip into your protein stores during long workouts.

There are 20 amino acids, but only nine are considered essential. “‘Essential’ means your body cannot make them, so you must include them in your diet,” Shaw explains.

The best sources are animal proteins — meat, poultry, fish, eggs, and dairy. However, there are some good plant-based sources, too, including quinoa, hemp seed, buckwheat, and soybeans.

Three of the nine essential amino acids are known as branched-chain amino acids (BCAAs). These — particularly a BCAA known as leucine — play critical roles in activating muscle-protein synthesis, which creates the proteins that grow and repair muscle, says Ake.

Most people get the amino acids they need from food. But if you’re looking to boost muscle size, an essential amino acid or BCAA supplement may be helpful. One study found that consuming 5.6 grams of BCAAs after a strength workout amplified muscle-protein synthesis by approximately 22 percent.

Because animal foods provide the most bang for your buck when it comes to amino acids, a supplement can fill in the gaps if you eat a vegan or vegetarian diet.

In addition, older adults need more protein to maintain muscle health and function than they did during their younger years. While amino acids won’t contribute to total daily protein intake — they’re the building blocks of protein, not the other way around — their muscle-stimulating effects can help older people meet their changing needs.

If you choose a BCAA supplement, find one with a 2:1:1 ratio of leucine, isoleucine, and valine.

“The most important thing is to ensure the supplement you’re choosing is third-party tested, meaning it’s undergone testing to ensure what’s on the label is in the bottle.”

“The most important thing is to ensure the supplement you’re choosing is third-party tested, meaning it’s undergone testing to ensure what’s on the label is in the bottle,” Shaw says. “Since the supplement industry adheres to different regulations than food sold in the United States, it’s crucial to do your homework and choose a brand that goes the extra mile to ensure product quality.”

Also, look for low- or no-sugar, naturally sweetened supplements.

The ideal time to take amino acids is up for debate, but many experts recommend taking them while exercising or within a couple of hours before or after a workout.

3) Greens Powders

If you struggle to get the recommended five daily servings of vegetables and fruits, greens powders can fill the gaps. These supplements are made from freeze-dried, ground-up produce, like spinach, seaweed, wheatgrass, blueberries, and broccoli.

Some companies amp up the nutritional power of their greens supplements by adding vitamins, minerals, prebiotics, probiotics, and other ingredients.

“Of course, we should try to get as [many] of our nutrients from a well-balanced, diverse diet, going with food first, supplementation second,” Koszyk says. “Think of greens powders as an insurance policy to get your nutrients covered.”

“Think of greens powders as an insurance policy to get your nutrients covered.”

Ideally, you’ll find a greens powder to address nutrient deficiencies; get a blood test at your doctor’s office if you’re not sure what nutrients you might be lacking. Some vitamins and minerals can be dangerous at high doses, so check the supplement label to be sure you’re getting the correct amounts.

Also, keep in mind that some powders contain caffeine; these supplements are best taken in the morning so they don’t mess with sleep, says Koszyk.

She suggests looking for third-party-tested greens powders with organic, nonbioengineered ingredients, when possible. “Since the greens powders can be concentrated, you want to make sure the sourcing is as pure and toxin-free as possible.”