How to Replenish Electrolytes from Food?

How to Replenish Electrolytes from Food?

Image courtesy of JanPietruszka at

Image courtesy of JanPietruszka at

Electrolytes are essential for our heath. They are responsible for electrical communication between cells. Namely, they conduct electricity among body tissues and help transmit signals on a cellular level. In fact, electrolytes are salts that produce positive and negative ions when dissolved in a liquid. Medicine knows seven electrolytes that are the most important for our good health – sodium (Na+), chloride (Cl-), potassium (K+), magnesium (Mg++), calcium (Ca++), phosphate (HPO4-), and bicarbonate (HCO3-). If our diet is well balanced and rich in whole grains, fruits, and vegetables, then we do not need to be concerned with their intake and quantities. We should take these substances into consideration and take care to keep them in balance only if our diet is poor in nutrients or we get a disease. To maintain a healthy level of electrolytes in our bodies, we should avoid processed foods and increase the intake of nuts, grains, meat, eggs, fruits, and vegetables. Hydration is also critical, but it is not enough to replenish the loss of electrolytes during intense sports activities. If we want to replenish electrolytes after physical activity, experts suggest beverages that are fortified with these essential elements. Moreover, if we want to be sure that we get enough electrolytes through food, the article “Foods with Electrolytes” advise us on how to replenish these important substances in a natural way.

How to Replenish Electrolytes from Food?


You can easily access foods with sodium, as most processed foods contain sodium additives, such as sodium chloride, phosphates and benzoates. Other food sources of sodium include nuts, butter, margarine, salted meats, cold cuts and table salt.


Excellent sources of potassium include bananas, baked potatoes with the skin, plums, prunes, oranges, orange juice, molasses, almonds, cooked spinach, acorn squash, tomatoes, raisins, sunflower seeds and artichokes.


Excellent sources of magnesium include bran cereal, shredded wheat, brown rice, almonds, milk, bananas, molasses, okra, spinach, Lima beans, peanuts and hazelnuts.


Foods rich in calcium include cheeses, milk, yogurt, sardines, oysters, salmon, kale, mustard greens, cabbage, dried figs, hazelnuts, Brazil nuts, molasses and almonds.

As we have seen, it is not hard to maintain electrolytes in a good balance. But, each decline or surplus can have serious consequences on our health. For example, large quantities of salt – NaCl – cause high blood pressure and heart diseases. On the other hand, low quantities can make us feel fatigued, weak, muscle cramps, and even develop some chronic diseases like kidney failure, diabetes, metabolic diseases, and so on.

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