Electrolytes are important minerals in the cells that play a role in hydration. You can get electrolytes through sports products, and they are present in foods. This is a list of the top foods that are naturally high in electrolytes, so you don’t always need to reach for a sports drink.
During exercise, the body loses sweat electrolytes, like sodium, potassium, magnesium and calcium. Replacing lost electrolytes is crucial for hydration and fluid balance.
Sports drinks contain the electrolytes you need to stay hydrated and fueled during an intense workout, but electrolytes are also naturally present in whole foods.
This article discusses the most important electrolytes and how to get them through foods.
Sodium
Sodium plays a role in nerve and muscle function, blood volume and blood pressure control. Without enough sodium, blood pressure may drop or you can become dehydrated.
Most Americans meet (and exceed) their daily sodium recommendations (2300 milligrams per day). But athletes that lose a lot of sodium in sweat may need more than the daily requirements.
Sweat losses may be higher in these circumstances:
- Intense exercise or longer-duration workouts
- Working out in hot and humid environments
- Some athletes are naturally heavy sweaters–they often have white chalky substance (salt) on their face after exercise.
If you meet any of this criteria, add an extra pinch of table salt to your meals. Sodium is abundant in canned and packaged foods, like these:
- pickles
- olives (Try them in this Mediterranean Bulgur Salad)
- pretzels (these Pretzel Date Balls are a delicious pre-workout snack)
- table salt
- saltine crackers
- beans (add beans to this Southwestern Quinoa Bowl)
- bread (make a post-workout Egg Sandwich)
- soup (Moroccan Lentil Soup)
Calcium
Calcium is the mineral responsible for bone health. Most of the calcium you eat gets stored in the bones, but the rest serves as an electrolyte in the body. It helps with nerve signaling, blood clotting, hormone secretion, muscle contraction, and normal heart function.
Most adults need 1,000 milligrams of calcium per day. If you don’t eat enough, the body pulls it from the calcium stored in the bones. Consequentially, a lack of calcium in the diet can weaken the bones.
You also lose some calcium in sweat, so replacing it contributes to overall hydration. These foods provide at least 10% of the daily value of calcium:
- Dairy foods (milk, yogurt, cottage cheese, cheese)
- Tahini (Maple Oat Tahini Bites)
- Dried Figs
- Chia Seeds
- Leafy Greens
- Soy Products (Tempeh Stir Fry)
- Fortified Oatmeal
- Fortified Orange Juice
- Enriched Milk Alternatives
- Canned Fish with soft edible bones
Magnesium
While calcium helps muscles contract, magnesium causes them relax. Magnesium also allows muscles to take in oxygen and plays a role in maintaining a normal heartbeat and muscle function.
Women need 310 to 320 milligrams of calcium per day, and men need 400 to 420 milligrams. Not eating enough magnesium may negatively affect athletic performance and can cause weakness and even muscle spasms.
Great sources of magnesium include:
- Spinach (try this gorgeous Spring Strawberry Salad)
- Chard
- Edamame/soy (Vegan Sushi Bowl)
- Quinoa (Quinoa Salad with Honey-Lime Vinaigrette)
- Beans
- Lentils (Greek Lentil Power Bowl)
- Salmon
- Nuts & Seeds – pumpkin seeds, sunflower seeds/butter, almonds, flax seeds, cashews, chia seeds
Potassium
Potassium plays a major role in proper heart function and is a vital part of hydration and muscle contraction (including heart muscles, digestive muscles, etc.). Similar to other electrolytes, a potassium deficiency can cause muscle weakness, cramping, and abnormal heart rhythms.
You need 3500 to 4700 milligrams of potassium in a day. These foods are rich in potassium:
- Dairy
- Oranges
- Bananas (Banana Chia Oat Cups)
- Winter Squash (Butternut Squash Risotto)
- Potatoes
- Broccoli
- Orange Juice
- Lentils
- Halibut
- Salmon
- Apricots
The bottom line
By incorporating whole grains, fruits, veggies, lean sources of protein, and adequate water, most of us can meet our electrolyte needs. Be sure to drink water before, during, and after your workouts to ensure proper hydration, energy, and muscle function. A balanced post-workout meal or snack can easily replace lost electrolytes and aid in recovery.
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