What food gives you electrolytes

Despite the fact that Labor Day is officially behind us, in much of the U.S., we are still knee-deep in hot, humid summer weather. It seems like wherever you turn, there are reminders about the importance of hydration—and for good reason. Staying hydrated is keys to optimal health, says Amy Shapiro, MS, RD, CDN and founder of Real Nutrition. "Hydration, in general, is important for so many bodily functions including regulating body temperature, lubricating joints, skin, organs, transporting nutrients into cells, detoxifying the body by removing waste, preventing infections, and promoting skin integrity," she explains. "Additionally, it helps to boost energy, ward off headaches, and improve mood, sleep, and cognition."

So what is the best way to stay hydrated, you ask? Indeed, water is pretty A+ and unparalleled in this department. But electrolytes—a group of minerals found in your blood—are integral to keeping your body functioning properly, too. If you lose large amounts of these electrolytes through sweat, exercise, or illness (e.g. vomiting or diarrhea), you’re going to feel pretty dehydrated and lousy.

You’ve certainly heard of electrolytes, as they’re one of the original darlings of the supplement industry. There’s no shortage of neon-colored sports drinks out there promising to recharge your body and lead to increased performance, both on and off the field (or yoga mat). But do you really need to supplement with electrolyte drinks and powders to feel your best? Shapiro gives us the scoop on what electrolytes really are, which foods are naturally high in electrolytes, and when you might want to consider adding in supplemental sources.

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What are electrolytes, exactly?

Electrolytes are tiny charged particles that dissolve in our body’s fluids; they serve a number of functions that are key optimal health. “Electrolytes help to manage the water levels in and outside of the cells and also promote muscle contraction and relaxation,” says Shaprio. The main electrolytes that we think about when it comes to nutrition are potassium, sodium, calcium, and magnesium. “When you sweat, you lose both water and electrolytes, so you need to rehydrate with both in order to meet water balance for optimal performance and function,” Shapiro explains.

Before you sprint to the store to buy a sports drink, know that there are tons of electrolytes naturally found in foods that you are probably eating anyway. Delicious ingredients like leafy greens and avocados (more on this later) can be excellent ways to replenish electrolytes, no neon dye needed.

“Most individuals get enough electrolytes through food,” says Shapiro. “Only during times of extreme sports and excessive sweating are drink supplements truly required.” According to Shapiro, the reason why you might want to consider supplemental electrolytes in those scenarios is because of the quick digestion of drinks as opposed to foods. When you lose a lot of fluids quickly (i.e. through intense exercise), you need to refuel fast, and the slower digestion process food goes through can take a little too long to provide on-the-spot replenishment.

When it comes to maintaining a healthy lifestyle in the warm summer months, Shapiro says for the most part, it is just about sticking to the basics of a healthy diet and adequate water consumption. “If you eat a balanced diet and drink enough water—ideally enough to keep your urine a very light yellow like lemonade—you should remain adequately hydrated,” she says. Her water recommendation is to drink 64-80 ounces a day. And if you plan to go for a long exercise session or exercise in heat, bring a healthy electrolyte drink to make sure you keep your body stocked with the minerals it needs to prevent muscle cramping and give you energy to finish strong. Good options include Nuun tablets, LMNT drink mix, or coconut water, which Shapiro refers to as “Nature’s Gatorade.”

Anytime you need a boost, focus on these foods high in electrolytes to keep you fueled and functioning at your very best. Best part? Because they're whole foods, you'll be reaping plenty of other vitamins, minerals, and other nutrients when you eat them.

Potassium

Potassium helps your nerves and muscles do their job, and helps avoid cramping. Good sources include:

• Artichokes
• Beans/legumes
• Beef
• Melon
• Leafy greens
• Sweet potato
• Avocado
• Bananas

Sodium

Sodium is key for maintaining hydration, but the truth is that most of us get enough of this through cooked foods, and especially in processed foods. If you follow a low carb diet or eat mostly home-cooked meals, make sure to use enough high-quality salt in the kitchen to keep levels up. Shapiro advises to be careful of sodium intake if you have blood pressure issues, so check with your doctor. A few healthy food sources she recommends include:

• Pickles
• Olives
• Coconut water

Calcium

While calcium is best known for its role in bone health, it is also a key electrolyte that is essential for muscle contraction and maintaining a normal heart rhythm. Good sources include:

• Milk
• Leafy greens
• Almonds
• Cheese
• Yogurt

Magnesium

Magnesium is a critical electrolyte that plays a key role in helping transport oxygen throughout your entire body. Good sources include:

• Whole wheat bread or noodles
• Spinach
• Quinoa
• Dark chocolate
• Black beans
• Edamame
• Avocado

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Electrolytes are important minerals which carry an electrical charge and help the body to produce energy by promoting cell function. They also play a key role in nerve and muscle function, blood pressure, hydration and regulating the blood pH.

In food and drink, electrolytes are present in the form of essential minerals, the most important of which are:

• Potassium (K)
• Calcium (Ca)
• Magnesium (Mg)
• Phosphorus (P) and
• Chloride (Cl)

What are the foods high in electrolytes?

Being such vital nutrients, necessary for maintaining the proper balance of water and pH in the body, electrolytes are typically found through foods and drinks. Here is a list of top 10 drinks and foods high in electrolytes:

1. Prickly Pears - The prickly pear fruit growing on the pads of the opuntia cactus is a not only an excellent source of electrolytes like potassium, magnesium, calcium and sodium, but is also rich in antioxidants. If you’re not sure how to consume this superfood, you can also go for prickly pear cactus water, a natural, energizing and hydrating drink that will keep electrolyte levels in check.

2. Spinach - Spinach definitely tops the list. It’s a phenomenal source of both Magnesium and Calcium, as well as vitamin A and vitamin K.

3. Kale- Just like spinach, lettuce and other leafy greens, kale is an excellent choice if you need to replenish your electrolytes, especially calcium and magnesium.

4. Dairy (milk and yogurt)- Both milk and yogurt are rich in calcium (just one cup contains between 300 and 450 mg) and sodium. They also contain a naturally perfect mix of good carbs, protein and electrolytes. This makes them a perfect post-workout snack (add them to a smoothie or a shake and mix them with spinach and banana for better results), especially because they’re full of protein too.

5. Avocado - Who doesn’t love a good avocado? They’re bursting with electrolytes like potassium (950 mg) and magnesium (58 mg), while also being high in healthy fats. Naturally low in sodium (14 mg), avocados enable the electrolytes to restore naturally, without the need to eat extra salt.

6. Broccoli - Broccoli is naturally high in calcium and potassium (288 mg per cup), so make sure to include it in your electrolyte-rich diet, alongside other green vegetables like arugula, spinach, kale and romaine lettuce.

7. Watermelon - Just like cucumber, watermelon in 90% water, which, mixed with natural sugars and potassium, makes it one of the best electrolytes-rich foods to include in your diet.

8. Bananas - Bananas are potassium queens. One banana can contain a 422 mg of potassium! Since potassium controls muscles, it’s no wonder that professional athletes often eat bananas during breaks and before/after workouts.

9. Butternut squash - If you’re wondering which other non-green vegetables contain electrolytes, one of the first to come to mind is the butternut squash, which is rich in three main electrolytes – magnesium, calcium and potassium. A perfect source of electrolytes in those gloomy winter months!

10. Celery - Like prickly pears, celery can be eaten raw, mixed in salads or squeezed into a juice which has amazing health benefits.

Final verdict – it’s difficult to say what is the best source of electrolytes, but the key lies in a balanced diet which includes at least some of the foods high in electrolytes and then adding electrolytes-infused drinks to your diet too. You can find the detailed nutrition facts for top foods high in electrolytes in this article by MyFoodData.

When do you need to replenish electrolytes?

Electrolytes are not made naturally in the body and you need to get them through food and drink. The problem with electrolytes is that we lose them together with fluid every time we sweat and consistently throughout the day.

Here’s how you lose electrolytes faster, which can lead to electrolyte imbalance and cause health issues:

• You spend a lot of time in the sun without drinking the recommended daily intake of water and other fluids.
  
• You’re a professional or recreational athlete who exercises strenuously.
  
• You’re ill, have high fever or are sick with vomiting and diarrhea.
  
• You’re not eating or drinking enough.
  
• You drink alcohol, coffee and soda, which are all diuretics and remove water (together with electrolytes) from the body.
  
• You’re taking certain types of medications like steroids, diuretics, laxatives and certain antibiotics.

In all these situations, it’s best to replenish electrolytes continually by eating foods high in electrolytes and taking electrolytes drinks.

How do you know if your electrolytes are low?

So what happens when your body is low on electrolytes and how to recognize the symptoms? Here are some of the most common symptoms of electrolyte imbalance:

• Dehydration – dizziness, fatigue, extreme thirst and dry mouth
  
• Muscle issues – muscle weakness, cramps, twitching and spasms
  
• Headache
  
• Irregular heartbeat and change in blood pressure
  
• Confusion and/or disorientation

If you experience any of these symptoms, the fastest way to replenish your water and electrolytes levels is to grab one of the drinks with electrolytes.

A note of caution – not every sports drink that’s advertised as “rich in electrolytes” is a good option here. Remember that many functional drinks contain huge amounts of sugar and artificial ingredients. So here’s a couple of healthier options to replenish electrolytes and energy stores lost during exercise or after a long day under the summer sun.

So what drink is high in electrolytes? If anything hydrates better than plain water, that’s fruit infused water or a superfruit drink with little added sugars. As more and more people are becoming ready to admit they hate coconut water and milk, here’s our top three electrolyte water drinks:

1. Cactus water - Cactus water is here to conquer coconut water! Remember prickly pear cactus? Cactus water is a natural, caffeine-free, non-carbonated drink which is extremely low in calories (only 35 cals per serving), it uses natural sweeteners like agave (a hint of sugar helps to speed up the hydration process and increase the rate of absorption of electrolytes!). It also contains massive amounts of antioxidants. You can now try Pricklee electrolyte water in three different flavors.

1. Any fruit-infused water, including lemon water -  It's super easy to make! Just add your favorite fruit into plain water (mind the sugars!), add ice and enjoy the hydration with an extra flavor. Our favorites are cucumber water, lemon and ginger water, orange and berry-infused water. Adding a few leaves of mint, lemon balm or hibiscus for garnish will take your hydration to a whole new level.

1. Chia water  - Making chia water is even easier than making chia pudding! Just soak a teaspoon of chia seeds into a glass of water and wait a few minutes before drinking to allow the seeds to absorb the water. To add a bit more taste to it, just squeeze in a lemon, orange or a lime for the ultimate refreshment and your daily dose of electrolytes.'