Coconut water
Coconut water plays a significant role in maintaining hydration. It is a good natural alternative to sports drinks, because it contains vital electrolytes that draw water into your cells. It has natural sugars that help provide energy during physical activities and help restore lost glycogen [3]. Studies show that 1 cup (240 ml) of coconut water offers 13% of the daily value for potassium. It also contains high levels of manganese, sodium, and magnesium.
Coconut water is very refreshing when it is taken with ice after strenuous physical activities. Ensure you avoid varieties with added sugar.