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Electrolytes Part 6: The Best Ways to Replenish Electrolytes

There are several ways to replenish electrolytes. As you may know, electrolytes are simply just minerals, which include sodium, chloride, potassium, magnesium, calcium and phosphorus. These minerals can all be found in foods and even drinks. So if you’re looking to replenish electrolytes, then you’re in luck – because there are multitude of choices. The challenge is finding sources that best fit to fit your preferences and meet your needs. Let’s take a look at some ways you can get electrolytes in your diet.

ELECTROLYTES FOUND IN FOODS

We all know that one person who has a glass of milk and banana after every workout. And that’s great! However, there are many more options when it comes to electrolytes and food. It’s pretty well understood that electrolytes can be found in fruits (bananas) and vegetables (kale), but did you know electrolytes can also be found in dairy and grains? Electrolytes are found in a wide variety of dairy products like milk, yogurt, and cottage cheese. They can also be found in avocado, celery, pickles, watermelon, lettuce, squash, cantaloupe, berries, and pineapple. Each food contributes a different mineral content, therefore it’s not always going to be the perfect amount in one food. Mix and match your foods and try new combinations for your post-workout snack/meal.

Source: Whole milk (dairy)*

Amount: 8 oz. / 236 mL

Sodium: 105mg (4.5% DV)

Potassium: 322mg (6% DV)

Magnesium: 24mg (6% DV)

Calcium: 275.5mg (21% DV)

Phosphorous: 205mg (16.5% DV)

 

ELECTROLYTE CONTAINING DRINKS

If you’re looking for a quick convenient way to replenish electrolytes, then consider beverages. You can create your own drink concoctions like smoothies, green drinks or fruit-infused waters. You can also try some quick drinks like milk, fruit juice, vegetable juice and coconut water. Sports drinks are also another reliable source of electrolytes that are quick and easy and take the guess work out of electrolytes. You can make your own electrolyte drink using some of your favorite ingredients. Some solid options include strawberries, blueberries and milk. Watermelon, water and sugar. Bananas, spinach, and soy milk. Here’s one of our quick favorites that tastes delish!

Prep time: 5 minutes
Amount: Makes 4 servings

Ingredients:
3 ½ cups water
½ cup orange juice
2 ½ Tbsp. honey
½ tsp salt

Directions: Mix and drink

Nutrition (per 8 oz. (236 mL) serving):
40 calories
10g carbohydrate
125mg sodium

So, truth be told – there is no single ‘best’ option when it comes to electrolytes. There are many electrolyte options to choose from. It all depends on your dietary preference and time. You can always replenish electrolytes through foods and beverages. Consider your goals and activity as well. If engaging in exercise greater than an hour, then you may want to consider a quick resource for water and electrolytes. Also, if you are a heavy sweater, engaging in strenuous intense activity, or training in high heat and humidity – then factor in water and electrolytes. However, please note electrolyte imbalances in healthy adults are quite rare. Share with us some of your fun favorite electrolyte sources!