Hiking, backpacking or long-distance running in the great outdoors can be invigorating. But intense physical activity paired with scorching heat and sunshine can be hazardous for your hydration. Before you know it, you’re sweating out more fluids than you’re able to replenish. Dehydration happens when your body doesn’t get enough water to properly fuel your cells and maintain healthy body and brain function. Aside from feeling thirsty, dizziness, dry lips and fatigue are othersneaky signs you’re dehydrated.
While quenching your thirst with beverages like water does the most to restore your water balance, noshing onhydrating foodslike watermelon, beans and rice can be helpful, too. And while you’re drinking more water, you might consider snacking on a nutritious food that’s rich in electrolytes, such as the potassium and sodium often seen on the labels ofelectrolyte drinks. “Electrolytes will make sure that your body is actually absorbing water instead of allowing it to just run right through you,” saysLaney Morse, RDN, LDN, CPT.
EatingWell
Pictured Recipe:Chile-Lime Peanuts
The #1 Food to Eat When You’re Dehydrated
Salted Peanut Nutrition
Plus, peanuts pack loads of nutrition in one single serving. Just see for yourself. According to theDepartment of Agriculture, 1 ounce of salted dry-roasted peanuts contains:
Why Salted Peanuts Are the #1 Food to Eat When You’re Dehydrated
They’re good sources of certain electrolytes.
A small handful of peanuts (about a 1-ounce serving) provides you with sodium, potassium and magnesium at 5%, 8% and 16% Daily Value, respectively. These electrolytes work to ensure you’re making the most of the water you’re drinking. “If you drink a bunch of water and then have a serving of salty peanuts, the electrolytes in the nuts will help your body pull the water into your cells and use it, instead of just having you pee it out later,” says Morse.
Morse explains that the average American gets plenty of sodium from their diet and may not be losing a ton of salt through exercise. “An elite athlete or someone who works out for multiple hours a day or spends a lot of time outside in the heat will likely lose significantly more [sodium] and will be at a much higher risk of dehydration,” says Morse.
While some may worry about the sodium content of salty peanuts, it may help to know there may be less sodium per serving than you may think. Typically, salted peanuts provide under 140 milligrams of sodium per serving, which fits the bill for a low-sodium serving per theFood and Drug Administration. Plus, they’re packed with potassium, which can helpflush excess sodiumfrom the body, too. So they may offer just what you need to help with dehydration without leading you to overdo it on nutrients like sodium.
Peanuts are chock-full of other essential nutrients.
Along with the electrolyte triad (sodium, potassium and magnesium), peanuts are notable for their fiber and protein contents, important components for post-workout recovery foods. “Peanuts are a good snack to have after a workout or if you’re sweating a lot because they contain protein and healthy fats, which will provide energy that will stick with you,” says Morse.
Alternative Snacks to Help with Dehydration
According toFood Allergy Research and Education, nine common food allergies exist today, and peanuts are one of them. So, if peanuts aren’t safe for you to eat, here are some substitutes with similar nutrition benefits.
Boost the flavors of these nutrient-dense snacks with ourSweet and Salty Roasted NutsandCrunchy Roasted Chickpeasrecipes to complement your post-workout rehydration routine.
The Bottom Line
Athletes and fitness enthusiasts may be at risk for dehydration during intense exercise, especially in hot temperatures. Dehydration can happen when your body loses more water through sweat than it can replenish—causing unpleasant symptoms like dizziness and fatigue. While drinking water can help restore proper hydration, foods with electrolytes such as salted peanuts can be helpful additions to your recovery. Peanuts contain sodium, potassium and magnesium, which are electrolytes that assist with drawing water into your cells for fluid balance. Not to mention,peanuts are nutritious,cost-effective and rich in healthy fats, fiber and protein—three nutrients that help sustain your energy levels for longer. You can add a twist to your peanuts with ourChile Lime Peanutsor enjoy them as they come!
To help prevent dehydration, make sure you’redrinking enough waterregularly, and not just right before or after physical activity. If you have sodium restrictions, it’s always a good idea to speak with your medical provider about your eating habits before trying anything new.
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