Bet you didn’t know you could refuel with these ingredients.
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When you hear the word electrolytes, what comes to mind?
First, a quick refresher on electrolytes.
Photo:Tanja Ivanova/Getty Images
We inevitably lose electrolytes throughout the day through sweating, urine, and breathing.
Not sure where to start?
These foods and drinks are easy to find at the store and natural sources of electrolytes.
Bananas
The electrolyte content ofbananasis so impressive, its, well, bananas.
Yogurt
You might be surprised to learn thatyogurtis a natural source of electrolytes.
Try adding yogurt to your next smoothie or use it in parfaits,dips, or evenyogurt toast.
Spinach
According to Dr. Kelley,spinach contains two important electrolytes: calcium andmagnesium.
Spinach is easy to incorporate into dishes, from hearty stews towarming soups.
Oats
According to Wilson, whole grains such asoatsare rich in electrolytes.
Try the combo in a batch of overnight oats orbaked oats, a deliciously healthy breakfast trend.
Lemons containsome potassium and a bit of phosphorus, according to Pasquariello.
Coconut Water
When it comes tonaturally hydrating drinks, you cant go wrong withcoconut water.
Sea Salt
Sea salt contains magnesium, potassium, calcium,andsodium, shares Pasquariello.
If lemon juice isnt your thing, try grapefruit or orange juice.
Dont worry about exact ratios here; you might eyeball the amounts and adjust accordingly.
But take note: This option isnt safe for everyone.
“They also contain essential electrolytes like potassium, calcium, magnesium and phosphorus.”
Shrimanker I, Bhattarai S.Electrolytes.StatPearls.
USDA FoodData Central.Bananas, ripe and slightly ripe, raw.
Slavin J, Carlson J.Carbohydrates.Adv Nutr.
2014;5(6):760-1. doi:10.3945/an.114.006163
USDA FoodData Central.Yogurt, Greek, plain, nonfat.
USDA FoodData Central.Watermelon, raw.
USDA FoodData Central.Cereals, oats, regular and quick, not fortified, dry.
USDA FoodData Central.Avocado, raw.
2018;2018:3061742. doi:10.1155/2018/3061742
American Heart Association.Effects of excess sodium infographic.
Accessed August 21, 2023.
