Your body performs better when you are experiencing optimal electrolyte balance. 

Without them, it’s also hard to imagine how our bodies function, much less hydrate. 

How, then, can you get electrolytes naturally? 

This guide will help you learn how to get them in everyday food, natural drinks, and quick tips. 

Whether you’re trying to stay hydrated after a workout, recovering from a workout, or just trying to build your health, you don’t need to rely on sugary sports drinks to keep your electrolytes in check.

Electrolytes: What Are They and Why Do You Need Them?

Electrolytes are minerals that have an electric charge in them (1). 

Your blood, urine, and other bodily fluids contain them.

The primary electrolytes that your body need are calcium, magnesium, potassium, and sodium.

These minerals are important to many bodily processes. 

Sodium is essential to help regulate the levels of water in the blood so you stay hydrated. 

Sodium and potassium work together to keep muscle functioning properly and help prevent cramping (2). 

But calcium is not just important for bone health; it is needed for muscle contractions and nerve function. 

Magnesium involves in muscle health, nerve transmission, energy production (3).

Without the right amount of electrolytes, you may experience symptoms like fatigue, dizziness, muscle cramps, and even more severe problems if they’re too low or high.

How do you get electrolytes from food?

Foods are one of the best ways to keep your electrolyte balance. 

Whole, nutrient rich foods are a steady source of electrolytes without any added sugars or artificial ingredients. 

The most natural and effective ways to replenish electrolytes are to incorporate these into your diet.

Leafy Greens

Rich leafy greens like spinach, kale, and Swiss chard are also packed with electrolytes like potassium and magnesium.

These greens can supply you with extra vitamins and antioxidants; adding them to your diet will ensure you get the daily amount you need.

Bananas

As we all know, bananas are high in potassium, making them a favorite for muscle recovery and cramp prevention. 

If you eat a banana before or after exercise, it will help maintain your potassium levels.

Nuts and Seeds

Good sources of magnesium and small amounts of sodium include almonds, pumpkin seeds and sunflower seeds. 

It’s easy to add these to your diet to increase your electrolyte intake and get healthy fats and protein, too.

Avocado

Another good source of potassium and magnesium is avocado. 

Avocado is a creamy texture and has a rich nutrient profile which means it can help replenish electrolytes when added to salads, smoothies or toast.

Coconut Water

Nature’s original electrolyte drink is coconut water. 

It is full of potassium, calcium, and magnesium, so it’s a refreshing, effective way to get a quick hydration boost (4).

Quickest Drinks to Get Electrolytes

Some drinks are quick ways to refill electrolytes, especially if you’re thirsty due to dehydration from exercise or illness. 

Sports drinks are often filled with artificial ingredients and added sugars, but natural drinks are the way to go, giving you electrolytes without the extra sugar.

Watermelon Juice

It’s hydrating and a good source of potassium and a little sodium. 

The sugars in it offered an energy boost, which makes it a great drink after a workout.

Electrolyte-Rich Ingredients in Smoothies

Electrolytes can be packed in smoothies, but some ideas are bananas, spinach, and oranges. Smoothies are a great way to do that. 

Make a drink from your favorite fruits combined with leafy greens to get some essential vitamins and minerals in you.

DIY Electrolyte Water

It’s easy to make your own electrolyte water. 

Pour a glass of water with a squeeze of lemon or orange juice and a pinch of sea salt.

It is a good natural source of sodium, potassium, and trace minerals that naturally help replace electrolyte balance.

How to Replenish Electrolytes Quickly and Effectively

But there are fast and easy ways to make sure your body gets its electrolytes throughout the day. 

If you’re active or live in a warm climate, these tips can help you maintain balanced levels.

Add Sea Salt to the Water

A pinch of sea salt in your water will also naturally increase your sodium levels. 

Commercial electrolyte powders contain additives, but sea salt contains trace minerals, too, and can help with hydration without them (5).

Eat Balanced Meals After A Workout

If you sweat heavily or have been involved in heavy physical exercise during the day, post work out meals are important to restore electrolyte levels. 

Eating balanced meals rich of fruits, vegetables, and whole grains helps replenish nutrients like potassium and magnesium that might be lost through perspiration.

Avoid Sugary Sports Drinks

Sports drinks can help you get electrolytes, but they often contain a lot of sugar and artificial stuff. 

Choose electrolyte sources that are natural as much as possible because they avoid these unnecessary additives. 

Choose electrolyte drinks with low added sugars, or make your own at home if you need one.

Electrolyte Imbalance Signs and How to Treat It

You need to know the signs of electrolyte imbalance to avoid the risk of your health. 

Muscle cramps, fatigue, dizziness, irregular heartbeat, and headaches are common symptoms. 

If you’re experiencing any symptoms like this, it’s likely that you need to replenish your electrolytes.

If you have an electrolyte imbalance, focus on eating and drinking more foods and drinks high in electrolytes. 

Too much caffeine and too much alcohol can deplete your electrolyte levels.

Drink a lot of water and think about adding a pinch of sea salt to your post-workout hydration.

Electrolytes and Fasting: How to Maintain Balance

Of course, if you are fasting, you may be wondering how to keep electrolytes balanced without breaking your fast. 

And some low cal electrolyte drinks can help you stay hydrated and in balance.

Add a pinch of sea salt to your water to get an electrolyte boost that is suitable for fasting.

You can also go with electrolyte tablets, because many have been designed to be low calorie with only the essential minerals. 

Some fasting protocols allow for low calorie coconut water or lightly salted water to be used to avoid cramps and fatigue that can develop due to an electrolyte imbalance.

Final Thoughts

Maintaining electrolyte balance is crucial to the body’s health, energy and proper bodily function.

Whole foods and natural drinks are the best way to get electrolytes, as to avoid artificial ingredients and excess sugars.

Leafy greens, bananas, avocados, nuts, and coconut water are all added to your diet when you are giving your body the minerals it needs to stay hydrated and energized. 

If you are looking for quick hydration, go for coconut water, watermelon juice, or a DIY electrolyte mix with sea salt.

Whether you’re recovering from a workout, fasting or just trying to stay healthy, electrolyte rich foods and drinks can help you stay balanced. 

This is a simple, yet powerful way to help your body.

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FAQs

How can you naturally replenish electrolytes in your body?

The best natural way to get your electrolytes is to eat electrolyte rich foods like leafy greens, bananas, nuts and avocados, and drink coconut water or a DIY electrolyte water with sea salt.

What foods have high electrolytes?

Electrolytes that foods such as leafy greens, bananas, nuts, seeds, avocados, and coconut water are rich in include potassium, magnesium, and calcium.

How do I get electrolytes without sugar?

Foods like leafy greens, nuts, and avocados provide you with electrolytes without sugar, or you can drink plain coconut water or make electrolyte water with sea salt.

Is it possible to make your own electrolyte drink at home?

For natural electrolyte boost, yes mix water with a pinch of sea salt and squeeze of lemon or orange juice.

If you don’t get enough electrolytes, what happens?

Excessive drinking may lead to muscle cramps, fatigue, dizziness, and even other severe problems.

Related Studies

1. Title: Fluid and electrolyte supplementation for exercise heat stress

This study reviews the critical role of electrolytes in maintaining hydration and physiological function during exercise, particularly under heat stress conditions.

Link: https://www.sciencedirect.com/science/article/pii/S0002916523067370

2. Title: The Use of Bananas in Preventing Exercise Associated Muscle Cramps

This research investigates whether potassium from bananas can prevent muscle cramps by increasing the threshold frequency of induced cramps, finding no significant effect.

Link: https://library.ndsu.edu/ir/handle/10365/27535

3. Title: Nonlinear relationship between dietary calcium and magnesium intake and peripheral neuropathy

This study examines the essential roles of magnesium in muscle contractions and nerve health, highlighting its relationship with peripheral nerve function.

Link: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1217465/full

4. Title: Coconut Water: A Sports Drink Alternative?

This study compares the effects of coconut water as a hydration source against commercial sports drinks, noting its higher potassium content but similar performance outcomes.

Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC10534364/

5. Title: Effects of Electrolyte Supplements on Body Water Homeostasis and Exercise Performance during Exhaustive Exercise

This research evaluates how electrolyte drinks impact hydration and exercise performance compared to regular water, emphasizing the importance of electrolyte balance during physical activity.

Link: https://www.mdpi.com/2076-3417/11/19/9093