Everyone knows that when you exercise or sweat heavily it is essential to consume plenty of fluids to replenish your water. This is great. But we shouldn’t forget the importance of replenishing electrolytes that have been lost. Electrolytes are minerals and salts such as potassium, sodium calcium, magnesium, and chloride in the body, that help maintain fluid balance and blood pressure.
If you’re consuming too much or too little of any one electrolyte, it could lead to dehydration or over-hydration, or any other imbalances. In reality, beverages like sports drinks aren’t always the only way to get your daily dose of electrolytes. The next time you’re in dire want of an energy boost check out these eight food items that will replenish electrolytes quickly.
Dairy
Milk and yogurt are wonderful sources of electrolyte calcium. A cup of milk is a good source of 300mg of calcium, while one cup of yogurt contains about 450mg. Both make an excellent post-workout snack to replenish electrolytes and boost the intake of protein!
Bananas
Bananas are regarded as the king of all potassium-containing vegetables and fruits. With 422mg of potassium in one banana, we can imagine why! Potassium aids in controlling muscle tone as well as blood pressure. Without it, you might have a sub-optimal performance of your muscles. The great thing about bananas is they’re available in a bag that can be carried around! They’re the ideal grab-and-go before or after a workout.
Coconut Water
If you want to get an energy boost and electrolyte boost before or following a workout Try coconut water. Coconut water contains about 600mg of potassium and 252mg of sodium per cup. If you can’t find coconut water, you should definitely look for a recovery drink, because there is no better option than that to replenish all your lost electrolytes. It can vary significantly depending on the manufacturer. Also, it contains natural sugar that helps to replenish energy stored lost in exercise.
Watermelon
The fact that summer is over doesn’t mean you should stop drinking watermelon. In fact, watermelon can be the ideal post-workout, or pre-workout, snack! Watermelon is a great source of nutrients such as natural sugars, potassium, and water. Snack on a cup or two after exercise to increase energy levels and replenish electrolytes.
Avocado
Aca Nature’s Butter, avocados are loaded with Potassium. Actually, just one avocado contains approximately 975mg of potassium, which is double that of the banana. Try putting 1/4 avocado on a slice of toast after your workout to replenish energy levels and rehydrate!
Cook white meat and poultry.
Electrolytes can be obtained by eating white meats and other poultry. In 100 grams of white turkey, there is 349 mg (12% (DV)) of potassium. There are also 1200 milligrams (52 percent in DV) in sodium. Other zinc sources comprise shellfish and beans and lentils, and hemp seeds Jones.
Drink fruit juice
Juices like lemonade, orange, and banana all have electrolytes to them, however, one is unique: pomegranate juice. This fruit juice is a fantastic source of electrolytes, as one cup of it contains 533 mg (18% DV) of potassium.
Take a glass along with your breakfast or for an afternoon pick-me-up. If you’re trying to increase your electrolytes intake to replenish them be sure to stick with a cup of 100% fruit juice and stay clear of drinks that are loaded with sugar.
Try electrolyte-infused drinks
The amount and quality of electrolytes that are present in water that has been infused are different for each brand. The waters are available in a variety of grocery and sport retail stores. Most popular brands include Gatorade and Powerade. Some electrolyte-infused beverages may contain an abundance of sugars Be aware of the nutrition labels when you select one. Most people do not need an electrolyte drink unless they have finished a vigorous hour-long exercise.
Takeaways
Electrolytes are vital to the body’s neurochemical responses to muscle contractions, blood balance, and more. Electrolytes that are commonly used include calcium, sodium, potassium, and chloride. You can get electrolytes from watermelon, coconut water, and dairy products. It’s especially important to watch your intake of electrolytes when you are sick or recently completed training.