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)
Calcium
- Females (19-50 years) 1,000 mg
- Males (19-50 years) 1,000 mg
Sodium
- Females (19-50 years) Less than 2,300 mg
- Males (19-50 years) Less than 2,300 mg
Potassium
- Females (19-50 years) 2,600 mg
- Males (19-50 years) 3,400 mg
Magnesium
- Females (19-50 years) 310 - 320 mg
- Males (19-50 years) 400 - 420 mg
Conclusions
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
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