20 Foods High in Electrolytes to Help You Stay Hydrated

Despite the truth that Labor Day is formally behind us, in a lot of the U.S., we’re nonetheless knee-deep in sizzling, humid summer time climate. It looks as if wherever you flip, there are reminders concerning the significance of hydration—and for good motive. Staying hydrated is keys to optimum well being, says Amy Shapiro, MS, RD, CDN and founding father of Actual Vitamin. “Hydration, basically, is essential for thus many bodily features together with regulating physique temperature, lubricating joints, pores and skin, organs, transporting vitamins into cells, detoxifying the physique by eradicating waste, stopping infections, and selling pores and skin integrity,” she explains. “Moreover, it helps to spice up power, push back complications, and enhance temper, sleep, and cognition.”

So what’s one of the best ways to remain hydrated, you ask? Certainly, water is fairly A+ and unparalleled on this division. However electrolytes—a gaggle of minerals present in your blood—are integral to conserving your physique functioning correctly, too. When you lose massive quantities of those electrolytes by means of sweat, train, or sickness (e.g. vomiting or diarrhea), you’re going to really feel fairly dehydrated and awful.

You’ve definitely heard of electrolytes, as they’re one of many unique darlings of the complement business. There’s no scarcity of neon-colored sports activities drinks on the market promising to recharge your physique and result in elevated efficiency, each on and off the sector (or yoga mat). However do you really want to complement with electrolyte drinks and powders to really feel your greatest? Shapiro provides us the news on what electrolytes actually are, which meals are naturally excessive in electrolytes, and once you may need to take into account including in supplemental sources.

What are electrolytes, precisely?

Electrolytes are tiny charged particles that dissolve in our physique’s fluids; they serve a variety of features which can be key optimum well being. “Electrolytes assist to handle the water ranges in and outdoors of the cells and in addition promote muscle contraction and rest,” says Shaprio. The principle electrolytes that we take into consideration in terms of diet are potassium, sodium, calcium, and magnesium. “Once you sweat, you lose each water and electrolytes, so you have to rehydrate with each in an effort to meet water steadiness for optimum efficiency and performance,” Shapiro explains.

Do you have to complement to get sufficient electrolytes?

Earlier than you dash to the shop to purchase a sports activities drink, know that there are tons of electrolytes naturally present in meals that you’re most likely consuming anyway. Scrumptious elements like leafy greens and avocados (extra on this later) may be glorious methods to replenish electrolytes, no neon dye wanted.

“Most people get sufficient electrolytes by means of meals,” says Shapiro. “Solely throughout occasions of maximum sports activities and extreme sweating are drink dietary supplements really required.” In response to Shapiro, the explanation why you may need to take into account supplemental electrolytes in these situations is due to the short digestion of drinks versus meals. Once you lose a variety of fluids shortly (i.e. by means of intense train), you have to refuel quick, and the slower digestion course of meals goes by means of can take a little bit too lengthy to supply on-the-spot replenishment.

On the subject of sustaining a wholesome life-style within the heat summer time months, Shapiro says for essentially the most half, it’s nearly sticking to the fundamentals of a nutritious diet and enough water consumption. “When you eat a balanced weight loss program and drink sufficient water—ideally sufficient to maintain your urine a really gentle yellow like lemonade—it is best to stay adequately hydrated,” she says. Her water advice is to drink 64-80 ounces a day. And when you plan to go for a protracted train session or train in warmth, deliver a wholesome electrolyte drink to be sure to preserve your physique stocked with the minerals it wants to stop muscle cramping and offer you power to complete sturdy. Good choices embody Nuun tablets, LMNT drink combine, or coconut water, which Shapiro refers to as “Nature’s Gatorade.”

Prime meals excessive in electrolytes

Anytime you want a lift, deal with these meals excessive in electrolytes to maintain you fueled and performing at your absolute best. Better part? As a result of they’re entire meals, you will be reaping loads of different nutritional vitamins, minerals, and different vitamins once you eat them.


Potassium helps your nerves and muscle tissues do their job, and helps keep away from cramping. Good sources embody:

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


Sodium is essential for sustaining hydration, however the fact is that the majority of us get sufficient of this by means of cooked meals, and particularly in processed meals. When you observe a low carb weight loss program or eat principally home-cooked meals, make certain to make use of sufficient high-quality salt within the kitchen to maintain ranges up. Shapiro advises to watch out of sodium consumption you probably have blood strain points, so verify together with your physician. Just a few wholesome meals sources she recommends embody:

  • Pickles
  • Olives
  • Coconut water


Whereas calcium is greatest identified for its function in bone well being, additionally it is a key electrolyte that’s important for muscle contraction and sustaining a traditional coronary heart rhythm. Good sources embody:

  • Milk
  • Leafy greens
  • Almonds
  • Cheese
  • Yogurt


Magnesium is a vital electrolyte that performs a key function in serving to transport oxygen all through your complete physique. Good sources embody:

  • Entire wheat bread or noodles
  • Spinach
  • Quinoa
  • Darkish chocolate
  • Black beans
  • Edamame
  • Avocado

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