Everyone knows that if you sweat or exercise regularly then you must take plenty of water to rehydrate. That’s fantastic. But we shouldn’t forget about replenishing the electrolytes we’ve lost. Electrolytes are minerals and salts such as potassium, sodium calcium, magnesium, and chloride, that are found in the body. They help to maintain fluid balance and blood pressure.
If you’re consuming excess or not enough of any one electrolyte, you could experience dehydration, excessive hydration, or other issues, if you don’t replenish it quickly. It’s true that drinking sports drinks aren’t the only method to get your dose of electrolytes. When you’re in need of an electrolyte boost check out these eight food items that replenish electrolytes fast.
Dairy
Milk and yogurt are excellent sources of electrolyte calcium. One cup of milk contains about 300 mg of calcium. One cup of yogurt is about 450mg. Both are great post-workout snacks to replenish electrolytes as well as boost the intake of protein!
Bananas
The banana is known as the most potent of potassium-rich vegetables and fruits. With 422mg of potassium for each banana, we can imagine why! Potassium is a key ingredient in regulating muscles and also blood pressure. If you don’t have it, you could experience sub-optimal muscle function. What’s great about bananas is that they come in a reusable pouch! They’re a great grab-and-go snack for breakfast or a snack for post-workout.
Coconut Water
To give your body a quick energy and electrolyte boost prior to or after exercise take a sip of coconut water. Coconut water contains around 600mg of potassium and 252 mg of sodium per cup but may vary significantly depending on the manufacturer. It also has natural sugar that helps in replenishing energy stores during exercise. If you want to add some extra electrolytes, you should add electrolyte powder packets to your coconut water. It will taste amazing and be very nutritious.
Aka Nature’s Butter, avocados are packed with Potassium. In fact, one avocado can contain approximately 975mg of potassium, which is twice as much as a banana. Opt for 1/4 serving avocado on a slice of toast after your workout to replenish energy levels and rehydrate!
Drink fruit juice
Juices like lemonade, citrus, and banana all have electrolytes to them However, one is unique with pomegranate juice. This juice is an excellent source of electrolytes. One cup of the juice contains 533 mg (18% in DV) of potassium.
Take a glass along with your breakfast or for an afternoon pick-me-up. If you’re upping your electrolytes intake to replenish them limit yourself to a cup of 100% fruit juice to avoid options with added sugar.
Try drinking electrolyte-infused water
The amount of electrolytes in infused waters varies by brand. These water are available at most grocery and sports stores. Most popular brands include Gatorade as well as Powerade. Some electrolyte-infused waters may contain an excessive amount of sugars So, be mindful of the nutritional label before you purchase one. A majority of people don’t need an electrolyte drink unless they did a rigorous hour-long workout.
Takeaways
Electrolytes are critical to the body’s responses to nerves, muscle contractions, water balance, and so on. Most electrolytes contain calcium, sodium, potassium, and chloride. It is possible to consume electrolytes via watermelon, coconut water, or dairy foods. It is especially important to monitor your electrolyte intake if you are sick or just finished the gym.