Women health

 Top 8 foods high in electrolytes

After exercising, it's crucial to rehydrate with electrolytes. Thomas

Electrolytes are best obtained through nutrition, which also serves as a good source of them.

The foods chicken, watermelon, and avocado are good sources of electrolytes.

Additionally, electrolytes can be obtained from beverages like sports drinks, coconut water, and 100% fruit juice.

Experts in nutrition and wellbeing have medically reviewed this article.

Electrolytes including potassium, salt, calcium, and magnesium are abundant in fruits, dairy products, and poultry.

Along with many other vital processes that keep you alive and well, electrolytes aid in keeping you hydrated.

There are several delectable options, ranging from parmesan cheese to coconut water, if you're trying to restore your electrolytes.

ALSO READ: What Is Potassium's Role in the Body? An in-depth analysis

How do electrolytes work?

According to Kelly Jones MS, RD, CSSD, LDN, a nutritionist at Kelly Jones Nutrition, electrolytes play a crucial role in controlling the body's water balance, which benefits everything from nerve responses to muscular contractions.

However, it's simple to become electrolyte deficient if you've just performed a strenuous workout or are ill and experiencing vomiting and diarrhea.

In severe circumstances, an electrolyte imbalance can result in cardiac arrest, paralysis, weakness, muscle cramps and spasms, and heart arrhythmia. 

Although there are many different types of electrolytes, sodium and potassium are two of the most important ones. They are most important in controlling the fluid balance both within and outside of our cells, according to Jones. This maintains hydration in our body.

Other electrolytes are:

  • Chloride
  • Phosphorus
  • Calcium
  • Magnesium

According to Jones, a person loses a lot of salt when they work out or sweat a lot. Anyone feeling ill, whether they are throwing up or leaking mucous, is experiencing the same thing. Electrolyte replacement is crucial because these symptoms might cause the body to lose electrolytes.

How you can get electrolytes

There are many ways to obtain the electrolytes your body needs only via nutrition. Here are some foods and beverages that can help you refill your electrolyte reserves.

1. Drink coconut water without sugar

350 mg, or about 13% of your daily value (DV), of potassium, may be found in one cup of coconut water. Fortunately, most grocery and convenience stores carry coconut water, a well-liked substitute for bottled water.

ALSO READ: 7 Amazing Health Benefits of Coconut Water

2. Eat bananas.

Considering how high potassium bananas are, they are a fantastic supply of electrolytes. There is 422 mg (16% DV) of potassium in an average banana. Put some peanut butter over your banana for an extra protein boost, or stir some into your porridge for added fiber.

ALSO READ: Banana and Milk Health Benefits

3. Have dairy products for food

  • Both calcium and salt are abundant in dairy products. 100 mL of milk contains 281 mg (10% DV) of potassium and 199 mg (20% DV) of calcium.
  • More is added by cheese as well. About 336 mg (33% DV) of calcium and 26.1 mg (2% DV) of salt may be found in one ounce of parmesan cheese.  
  • While collard greens, beans, soy products, almonds, tahini, and bok choy are other excellent sources of calcium, Jones notes that dairy products are typically the only food source that contains the mineral.
  • A slice of cheese on some almond flour bread will provide you with salt and calcium.

4. Cook poultry and white meat.

By consuming white meat and poultry, people can obtain electrolytes. The amount of sodium and potassium in 100g of white turkey meat, respectively, is 1200 mg (52% DV) and 349 mg (12% DV). Shellfish, beans and lentils, hemp seeds, and shellfish are additional sources of zinc, according to Jones.

ALSO READ: Pork Meat Benefits For Health

5. Eat avocados

Consuming avocados is a simple way to increase your diet's electrolyte intake.

Since this fruit is such a fantastic source of potassium, avocados are more than just in style. 660 mg (22% DV) of potassium may be found in one average avocado.

For an electrolyte-rich snack or breakfast, spread avocados on bread and top with cheese.

ALSO READ: 8 Verified Health Benefits of Avocado Fruit

6. Drink juice from fruits.

  • Fruit juices without added sugars are the healthiest options.
  • Pomegranate juice stands out among the electrolyte-containing juices, which also include orange, lemonade, and banana. Because it includes 533 mg (18% DV) of potassium per cup, this fruit juice is an excellent supply of electrolytes.
  • Drink a glass in the morning or in the middle of the day to perk you up. If you're increasing your consumption to gain electrolytes, stick with a cup of 100% fruit juice and stay away from foods that have a lot of added sugar.

7. Drink a watermelon snack

In addition to being a great source of electrolytes, watermelon is also a great source of water.

Watermelons don't always have to be eaten only in the summer. All year long, consume watermelons as a snack to replenish electrolytes. 320 mg (11% DV) of potassium may be found in one medium-sized wedge of watermelon. Watermelon, which is 92% water, is extremely hydrating as its name implies, making it a wonderful post-workout snack.

ALSO READ: Nutritious Health Benefit of Watermelon: Must Read for Everybody!

8. Make electrolyte-infused fluids a habit.

If you've just finished an hour-long, tough workout, only choose a sports drink.

Each brand's infused waters have a unique amount of electrolytes. In most supermarkets and sporting goods stores, these waters are accessible. Powerade and Gatorade are two popular brands. Consider the nutrition label when selecting electrolyte-infused water because some of them may include a lot of sugar. Unless they have finished a demanding hour-long workout, most folks don't require an electrolyte drink.

Which amount of electrolytes do I need to survive?

Depending on your age, gender, and the kinds of physical activity you engage in, you may require a different amount of electrolytes each day. For adults, the following are the suggested daily intakes for five of the most popular electrolytes:

Type of Electrolyte

  • Females (19-50 years)
  • Males (19-50 years)


  • Females (19-50 years) 1,000 mg
  • Males (19-50 years) 1,000 mg


  • Females (19-50 years)  Less than 2,300 mg
  •  Males (19-50 years) Less than 2,300 mg


  • Females (19-50 years) 2,600 mg
  • Males (19-50 years) 3,400 mg


  • Females (19-50 years) 310 - 320 mg
  • Males (19-50 years)  400 - 420 mg


The body's neuronal reactions, muscular contractions, water balance, and other processes all depend on electrolytes. Electrolytes including sodium, potassium, calcium, and chloride are typical ones. Dairy products, watermelon, and coconut water are all good sources of electrolytes. Watching your electrolyte intake is crucial if you're feeling under the weather or have recently finished a workout.

As much as you can, keep up your healthy lifestyle.

By keeping in mind the suggestions we've made, strive to become the healthiest and fittest version of yourself. Your general health is assessed immediately and accurately. Corporate leaders create a variety of educational materials on numerous topics relating to health. Because of the careful attention, we paid to your education, you are today living the richest life imaginable. There are many recent studies, concepts, and suggestions for restful sleep accessible.



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