16 Foods with Electrolytes to Support Hydration, Muscle Function, and So Much More

Electrolyte Foods and drinks help keep you hydrated, enhance muscle contractions and produce energy to perform different functions of the body on which your health depends, including heartbeat and breathing, and digestion. Certain foods and drinks contain these electrolytes, including raw and cooked food.

When you think about electrolyte drinks, you go for sports drinks but it is not always a sports drink that helps you keep hydrated, sports drinks, bottled drinks or coconut water are not the only source to have electrolytes. Certain nutritious and healthy foods are rich in electrolytes that also contain essential minerals for your body’s support. For example, you can add oranges, turkey and some green vegetables to your diet as electrolyte sources. 

More food which are rich in electrolytes include:

• Kale.
• Soybeans.
• Watermelon.
• Strawberries.
• Tofu.
• Potatoes.
• Broccoli.
• Avocados.
• Peanuts.
• Almonds.
• Tomatoes.
• Milk.
• Chocolate milk.
• Yogurt.
• Raisins.
• Chicken.
• Soups.
• Olives.
• Vegetables.

Which are Best Electrolytes Drinks vs. Foods?

Several factors contribute to determine which type of electrolyte and ion which quantity is required for your hydration and other functions. These factors may include:

• weather.
• Gender.
• Age.
• Water Intake.
• Level of physical activity.

People, generally, gain their required electrolytes from daily food and drinks intake. However, sometimes, when you experience dehydration, you need extra supportive food or drinks that can help you acquire the optimum level of electrolytes. For this you may consume certain electrolyte beverages like sports drinks that are a quick replacement for electrolytes that you may have lost during a strenuous physical activity.

In addition, sweating and urination are the main functions through which electrolytes leave your body and lack of electrolytes occur. When you exercise in hot weather, you sweat more. This activity makes you lose your essential minerals electrolytes. Now, you should take some electrolyte foods and beverages before, after or during exercise. 

Moreover, in case of having a fever, chills or vomiting, you also lose an excess of water along with electrolytes. You can lower the risk of dehydration by taking electrolyte foods and drinks.

What are Electrolyte Foods?

Your muscles, tissues, organs and even cells need electrolytes  fluids to function properly. Because the electrolytes are chemically charged minerals that help regulate the fluid balance in your body. Common types of electrolytes needed by your body, include:

• Chloride.
• Potassium.
• Bicarbonates.
• Sodium.
• Magnesium.
• Phosphate.
• Calcium.

But to regulate the levels of these fluids and electrolytes you need support. The electrolytes perform very important functions in your body, including:

• Maintain pH level in your blood.
• Support your blood clotting.
• Transmit nerve signals from vital organs like heart, lungs, muscle, or nerves to other nerve cells.
• Maintain fluid level in your blood plasma.
• Build new tissues in your body.
• Keep your heartbeat normal.
• Stimulates Muscular contractions in vital organs, including, stomach, liver and heart.

How Do Imbalance of Electrolytes Occur in Your Body?

Electrolytes should sustain their level in a range. The optimum range of electrolytes in the body help keep regulating different functions of the body. But when the electrolyte balance gets disturbed i.e. too low or too high, it causes different health issues like dehydration , abnormal heartbeat and imbalanced muscle contractions. Common causes of electrolyte imbalance include:

Dehydration: Sometimes you experience rapid loss of fluids from your holiday. This may be because of excessive sweating, illness, fever, or burns. The fluid loss can cause electrolyte imbalance,if you don’t take any steps to receive your lost amount of fluids.

Kidney Problems: Several diseases associated with kidney function. When your kidneys don’t work properly, it causes disturbance in the level of fluid and minerals in the body. For example high levels of potassium cause a disease, known as Addison’s disease. That leads to a life-threatening condition, called hyperkalemia.

Medications: Certain medications, you’re taking to treat other conditions, can cause fluid loss that lead to electrolyte imbalance. The medications may include:

• Diuretics.
• Chemotherapy drugs.
• Laxatives.
• Corticosteroids.
• Beta-blockers.

Other Conditions: some health conditions also cause electrolyte imbalance. People suffering from type 2 diabetes, eating disorders like indigestion and older people are more likely to develop electrolyte imbalance.

Symptoms of Electrolyte Imbalance

Here are some common symptoms that can help you identify the condition of electrolyte imbalance, such as:

• Fatigue or lethargy.
• Seizure.
• Muscle cramps, twitching or spasm.
• Numbness.
• Fast heartbeat.
• Extreme thirst.
• Disorientation or confusion.
• Irregular spikes in blood pressure.
• Muscular weakness.
• Headache.

Electrolytes are of different types. Therefore, the symptoms also vary depending on which type of electrolyte is depleted from your body. Sometimes, too much high level of an electrolyte also cruises severe conditions. For example high levels of calcium causes osteoporosis, which is a serious condition that causes weakness in your bones making them brittle.

How to Maintain Electrolyte Balance in the Body?

Maintaining electrolyte balance is not a hard job. You can try different strategies to maintain the balance specific electrolyte in the body. The most effective one is to eat electrolyte rich foods and drink electrolyte rich beverages. But in spite of this strategy you also can:

• Drink plenty of water but avoid overdoing it because drinking water up to a limit can excrete essential electrolytes from your body.
• Avoid excessive use of salt because adding too much salt to your food can disturb your electrolyte balance.
• Avoid excessive consumption of OTC diuretics. Ta;k to your doctor if you want to take them for a prolonged period of time.
• Follow a diet plan that contains healthy, fresh and balanced nutrients.
• Increase the use of fluids like buttermilk or sports drinks after going through a strenuous physical routine. 
• Don’t do strenuous physical workout outdoors in hot weather.
• Avoid exercising indoors without air conditioning and proper ventilation.
• Avoid taking medications that disturb your electrolyte balance or make sure to use prescribed doses of such medications.

Foods Rich in Electrolytes

1.Bananas

Bananas are a rich source of potassium. Potassium acts as an electrolyte in your body and helps regulate your blood pressure and heart rate. Thus it’s also a good food that supports your electrolyte balance. They maintain the supply of essential nutrients to all parts of your body. Add them in your diet to support your overall health.

2.Avocados

Avocados also contain rich amounts of potassium. Thus considered as a good natural source of electrolytes. Theory also contain ;large amounts of healthy fats that your body needs to absorb and digest fat-soluble vitamins. They also help provide slow-burning fuel to your body.

3.Sweet Potatoes

Sweet potatoes are used in many dishes because they have a pleasant taste. People also  eat it as a good source of antioxidants. They offer a large amount of potassium that helps regulate your blood pressure and heart function. They are considered the best source of magnesium. Magnesium aids the regulation of blood pressure, promotes nerve and muscle function and controls your blood glucose.

4:Kale and Spinach

The most abundantly found naturally occurring source of electrolytes are kale and spinach. Kale is popular as the rich source of calcium and potassium  that are special minerals essential for the proper growth and functioning of your teeth and bones while spinach has large amounts of magnesium and potassium. A large number of people around the world add it into their food as staple food. Its mild and unique flavor makes it the favorite dish of many people around the world.

5:Beans and Lentils

Beans And lentils are also known as great source of electrolytes required by your body. They contain magnesium and potassium. They are also rich in fiber content that can help promote digestion and improve your overall health.

6:Pistachios

Pistachios are a considerable source of essential electrolytes. Most abundantly they provide magnesium and potassium. They are also great reservoirs of healthy fats and antioxidants. They are also enlisted as plant-based-protein which make them an essential part of a healthy and balanced diet.

7:Oranges

Oranges are a good source of calcium and potassium. But the reason for its popularity is its vitamin C content. They are citrus fruits and are the best choice to maintain hydration. You can eat them in raw form or extract its juice to refresh yourself. In each firm they help increase the intake of essential electrolytes.

8:Yogurt

Yogurt is good for your bone health because it contains phosphorus. Phosphorus is also considerable for its aid in energy production. It is also a natural reservoir of several;electrolytes, such as magnesium, calcium and potassium. People usually take oats as part of their breakfast or snack as electrolyte foods. But avoid consuming yogurt with added sugar. You add some fruits to enhance the sweetness.

9:Strawberries

Strawberries are delicious and tasty fruit and considered one of the best sources of antioxidants. They are also rich in electrolytes. It contains a large amount of magnesium and potassium. These are considered one of the best electrolyte foods.

10:Bone Broth

Simmering bones of beef, mutton or chicken in a liquid forms a nutrient-dense thick liquid soup that is called bone broth. The broth is the best source of minerals, such as phosphorus, potassium, calcium , and magnesium. People also use it for the collagen present in bones. Collagen is effective for supporting joint health.

11:Coconut Water

Young, green hollow coconuts contain a clear fluid in the. It is enriched with a lot of electrolytes including calcium, sodium, potassium, and magnesium, which is a great combination of electrolytes. It is also used as a popular sports drink because it is a quick energy booster.

12:Milk

Several electrolytes,including magnesium, potassium, and calcium are found abundantly in milk. Sodium present in cow’s milk contributes to maintaining fluid balance in your body along with promoting nerve function. In addition, milk also provides a large amount of protein that is beneficial for your growth, muscle recovery and overall health. Milk is a well-known complete diet for children and young ones but for adults it should be taken in limited quantities. It contains all essential nutrients required for the growth of children.

13:Watermelon

Watermelon is a delicious sweet fruit that has refreshing effects on your mind and body. It contains several electrolytes including sodium, potassium and magnesium. It is also a great reservoir of vitamins A and C. Watermelon is a heat source to replenish electrolytes in your body, whether you consume it as salad chunks or as a chilled drink. It is a refreshing drink during the summer season. 

14:Tomatoes

Tomatoes contain a rich amount of magnesium and potassium with small amounts of sodium. Therefore, it is considered a good source to replenish electrolytes in your body. They have antioxidants in abundance. These antioxidants make it beneficial for heart health; its component vitamins A, E and C also play supportive roles in heart and liver health. Tomatoes are not tasty food items but they also help maintain balance of electrolytes in your body and nourish your body. You can consume it in different ways, such as raw tomatoes, tomato juice or cooked tomatoes.

15:Potatoes

Potatoes are my favorite of all. They are commonly liked and enjoyed by all of us. They contain a rich amount of two essential electrolytes, i.e. magnesium and potassium. But the method of cooking decides which type of electrolyte you can get from opiates. When youth deep-fry then with fat toppings, they may increase the fat content and calorie intake. But if you consume them in bodied form they are a good source of carbohydrates and do not increase the calorie intake. They help you maintain a balance in electrolyte and are known as the best choice for your balanced diet.

16:Pumpkin Seeds

Pumpkin seeds are a good source of different types of electrolytes. They replenish the electrolytes and help you maintain balance of essential nutrients in your body. They are tasty delights that can be consumed in salads, stirred into yogurt or eaten in raw form. Eating these seeds in roasted form with sprinkled salt can help replenish sodium.

Conclusion

Foods with electrolytes are a considerable and reliable source to replenish electrolytes in your body. They also help maintain a balance in the levels of different types of electrolytes in your body. But it is not necessary that one type of food provides you with all types of electrolyte. You should talk to your doctor before taking steps to replenish your electrolyte balance. They may help identify which electrolyte is in imbalance form and which food can help you to restore it. 

The electrically charged minerals, electrolytes are essential to regulate many body functions, including your kidney, liver, and heart functions. They also help rehydrate your body, dehydration often occurs due to excessive sweating during exercise or after spending hectic days in hot weather. You can drink plenty of water, eat foods with electrolytes, and drink sports juice to balance the electrolyte in your body.