Nutrition

14 Foods And Drinks: The Best Way to Replenish Electrolytes

shamim1410 October 1, 2022 0 7 min read

What is the best way to replenish electrolytes? Technically, ions are electrolytes. These particular ion kinds are electrically charged, which is what the name “electrolyte” denotes. To maintain voltage across their membranes and transport electrical impulses to neighboring cells in the body, our cells utilize electrolytes. In order to maintain stable bodily fluids and optimal neuron, heart, and muscle function, our kidneys are in charge of maintaining electrolytes in the body. This article will feature the best way to replenish electrolytes. Keep reading.

Electrolytes, such as sodium, potassium, chloride, and magnesium, are lost through perspiration when we exercise. We must restore electrolytes after exercise in order to maintain our bodies hydrated and prevent dehydration, allowing our bodies to return to their natural and healthy balance.

A rich supply of electrolytes including potassium, sodium, calcium, and magnesium is fruit, dairy, and chicken. Electrolytes have a variety of vital roles in keeping you alive and well, including ensuring that you stay hydrated. There are many delectable alternatives, from coconut water to parmesan cheese, if you’re trying to restore your electrolytes.

Consuming electrolytes as part of your diet is the greatest method to obtain them. Foods like chicken, watermelon, and avocado can provide electrolytes. Electrolytes can also be obtained via beverages such as sports drinks, coconut water, and 100% fruit juice.

Describe electrolytes

According to Kelly Jones MS, RD, CSSD, LDN, a nutritionist at Kelly Jones Nutrition, electrolytes are essential for controlling the quantity of water in your body, which aids everything from nerve responses to muscle contractions.

But if you’ve just performed a strenuous workout or are ill with symptoms like vomiting and diarrhea, it’s simple to become electrolyte deficient.

Serious electrolyte imbalances can cause muscular cramps and twitches, weakness, heart arrhythmia, paralysis, and in the worst instances, cardiac arrest that results in death.

Electrolytes come in a variety of forms, but sodium and potassium are two of the most well-known. According to Jones, “they have the biggest role in controlling the equilibrium of fluid within and outside of our cells.” This aids in keeping our bodies hydrated.

Various other electrolytes are: Phosphorus, Calcium, Magnesium, and Chloride

According to Jones, a person loses a lot of salt when they work out or perspire a lot. Anyone feeling ill, whether they are vomiting or leaking mucous, is experiencing the same thing. Electrolytes might be lost as a result of these symptoms, thus replenishing them is essential.

How many electrolytes do I need?

An intake of around 40 mEq/day may be required to maintain normal body reserves, a normal concentration in plasma, and interstitial fluid (Sebastian et al., 1971). Therefore, it would seem that 1,600 to 2,000 mg (40 to 50 mEq) per day is the minimal need.

Serious health issues may develop if your electrolyte levels get too high or too low. Sweat and other waste products normally cause daily electrolyte and fluid losses. As a result, it’s critical to constantly replenish them with a diet high in minerals.

Obtaining electrolytes: the best way to replenish electrolytes

The electrolytes your body need may easily be obtained via eating. These meals and beverages can aid in replenishing your electrolyte reserves.

1. Consume avocado

Avocados are more than just in style since they are a fantastic source of potassium. 660 mg (22% DV) of potassium may be found in one regular avocado.

For breakfast or snack that is high in electrolytes, try spreading avocados over toast and topping it with cheese.

2. Eat a watermelon snack

Watermelons don’t have to only be available in the summer. Eat watermelons as a snack all year long to replenish your electrolytes. The potassium content in a medium-sized wedge of watermelon is 320 mg (11% DV). Since watermelon contains 92% water, as its name implies, it is also highly hydrating, making it an excellent post-workout snack.

3. consume fruit juice

While electrolytes are present in beverages like orange, lemonade, and banana, pomegranate juice stands out. One cup of this fruit juice has 533 mg (18% DV) of potassium, making it a wonderful source of electrolytes.

Have a glass for breakfast or as a pick-me-up in the middle of the day. Stick to a cup of 100% fruit juice if you’re increasing your consumption to acquire electrolytes and avoid foods with a lot of added sugar.

4. Sip coconut water without sugar

350 mg, or about 13% of your recommended intake, of potassium, may be found in one cup of coconut water (DV). Fortunately, most supermarkets and convenience stores provide coconut water, a well-liked substitute for bottled water.

5. Fresh fruit and vegetable juice with celery, apples, and lemons

Juice made from fruits and vegetables is a fantastic choice because these foods are rich in naturally occurring nutrients. Compared to other citrus fruits, lemons have the most electrolytes.

Natural amounts of sodium, magnesium, potassium, phosphorus, and chloride may be found in celery. The addition of some natural sweetness and an additional serving of potassium may both be achieved with the help of apples. Making your own fresh juice is advised, or choosing a cold-pressured bottle of juice like Suja’s Reef or Purify.

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6. Electrolyte-infused waters

Every brand of infused water contains a different amount of electrolytes. Most supermarket and sporting goods stores carry these fluids. Gatorade and Powerade are popular brands.

When selecting electrolyte-infused water, pay attention to the nutrition label as some may have a lot of sugar. Unless they have finished a hard hour-long workout, the majority of individuals do not require an electrolyte drink.

7. Have a dairy product diet

Calcium and salt are both found in abundance in dairy products. About 199 mg (20% DV) of calcium and 281 mg (10% DV) of potassium may be found in 100 mL of milk.

Additionally, cheese adds more to the mix. There is roughly 336 mg (33% DV) of calcium and 26.1 mg (2% DV) of salt in one ounce of parmesan cheese.

Although collard greens, beans, soy products, almonds, tahini, and bok choy are also good sources of the mineral, according to Jones, calcium is typically associated with dairy products.

A slice of cheese on bread made with almond flour is a good source of calcium and salt.

8. Kale, and almond milk in a smoothie

After exercising, we frequently feel a little hungry and thirsty at the same time. For those of us who want something a little more substantial after physical exertion, this alternative for replacing electrolytes is fantastic. Almonds and bananas are excellent whole food suppliers of potassium and magnesium.

Magnesium is one of several minerals found in abundance in dark leafy greens. If your almond milk is salt-free, don’t forget to add a pinch of sea salt for some extra sodium. Additionally, we advise always selecting unsweetened almond milk.

9. Seeds and Nuts

Snacking on foods like almonds, cashews, peanuts, and pumpkin seeds helps to replace levels of magnesium, which is a crucial element. Browse our healthy selection.

10. Cooked poultry and white meat

Eating white meat and poultry can provide electrolytes for a person. 349 mg (12% DV) of potassium and 1200 mg (52% DV) of sodium are both present in 100g of white turkey flesh. Jones lists seafood, beans, lentils, and hemp seeds as other sources of zinc.

11. Take bananas

Bananas are a fantastic supply of electrolytes because of their high potassium content. The potassium content in a regular banana is 422 mg (16% DV). Put some peanut butter over your banana to up the protein content, or stir some into your oatmeal to up the fiber content.

12. Chicory Seeds

Chia seeds are a fantastic natural alternative for electrolytes. This incredible superfood is packed with critical elements including protein, vitamins, antioxidants, omega-3 essential fatty acids, and a ton of minerals like calcium, iron, and potassium.

13. Yogurt

It’s crucial to consume meals high in calcium to avoid dehydration and replenish electrolytes lost during sweaty workouts. A yogurt is a great option due to its healthy bacteria as well as the quantity of calcium it contains.

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14. Salty food and drinks

It may sound strange, but substituting sodium and chloride with a pinch of salt in a glass of water aids in rehydration. Some salty meals, including vegetable juice or broth, are beneficial for resupplying sodium levels.

Takeaways

The body’s neuronal reactions, muscular contractions, water balance, and other processes all depend on electrolytes. Electrolytes including sodium, potassium, calcium, and chloride are typical ones.

Dairy products, watermelon, and coconut water are all good sources of electrolytes. Watching your electrolyte intake is crucial whether you’re feeling under the weather or have recently finished a workout.

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