Top 10 Foods High in Electrolytes for Better Health & Hydration
Essential minerals, such as electrolytes, help your body function properly.
It supports hydration, nerve function, muscle contractions, and pH, balancing your organs and systems.
Drinking water is not enough to maintain the right balance of electrolytes, however.
In terms of electrolytes, you can get them naturally from the right foods, so you’re energized and hydrated (1).
In this article, we’ll cover the top 10 foods high in electrolytes that can help you stay healthy and feel great.
But each of these foods brings its own unique combinations of minerals that help your body function daily.
Let’s dive in!
Why Electrolytes Are Essential for Health
Minerals that have an electric charge are electrolytes, which the body needs for its basic processes.
Potassium, sodium, calcium and magnesium are all important to the body and these are included in these foods.
Potassium and sodium are important in balancing water levels and keeping your nerves and muscles working properly.
Magnesium helps your muscles contract and helps you produce energy.
Calcium strengthens bones, and helps nerve signaling.
Your body works like it should when these electrolytes are in balance.
There are also benefits to getting electrolytes from food.
Virtually all of these foods are packed with vitamins, fiber, and antioxidants that keep you healthy and well.
Electrolyte drinks can be helpful after intense exercise, but it's usually a diet heavy in natural foods that's best for balance over time.
Top 10 Foods High in Electrolytes
An added benefit of these foods on your diet is they will help add additional electrolytes to your diet to ensure you are getting a consistent natural supply.
Bananas – High in Potassium
Potassium is important for heart health, nerve function, and muscle strength (2), and bananas are famous for their high potassium content.
It also helps regulate blood pressure, combat muscle cramps and aid recovery from exercise.
They are an easy and delicious way to help you get in around 400 mg of potassium per medium banana.
Instead of grabbing a cup of coffee in the morning, add bananas to your morning oatmeal, blend them into a smoothie, or eat one for a quick energy boost.
Magnesium and Potassium packed food: spinach
Both magnesium and potassium are powerhouse sources of leafy greens (3), such as spinach.
But together, these minerals help to provide muscle function, hydration, and blood pressure regulation.
For instance, a cup of cooked spinach contains roughly 150 mg of magnesium and over 800 mg of potassium, so it’s one of the best vegetables to refuel electrolytes.
To increase intake easily, try adding spinach to salads, soups, or omelets.
Natural Source of Sodium, Potassium, and Magnesium: Coconut Water
After exercise, coconut water is a good hydrating electrolyte drink (4), containing lots of potassium.
In addition, it has sodium and magnesium to help rehydrate.
Coconut water is a natural sweet, refreshing drink and can be a lower calorie, healthier alternative to sugary sports drinks.
But you can also drink coconut water on its own, or add it to smoothies or use it as a base for homemade electrolyte drinks.
Potassium and magnesium-rich foods – Avocados
Avocados are a nutrient dense source of potassium and magnesium, and they are delicious.
Potassium is known to help reduce muscle cramps, and one avocado contains around 700 mg potassium, which is good for the heart.
Magnesium is an important mineral for muscle relaxation and recovery, and it also contains magnesium.
Avocado can be spread on toast or blended into smoothies or used in salads as a tasty way to get your electrolyte fix.
Hydrating and rich in potassium, watermelon is considered a wonderful water drink
Not only will watermelon help you rehydrate because it is packed with water, but it’s also a source of potassium, which will help you rehydrate and keep you energized.
Watermelon is naturally sweet so it is the perfect snack for hot days or after a workout.
Around 170 mg of potassium is in just a cup of watermelon.
Watermelon slices make a great snack, add it to fruit salads or blend it into juice to make a cool, hydrating treat.
Calcium and sodium-rich Greek Yogurt
Calcium is an important component when it comes to electrolyte balance (5) and Greek yogurt an excellent source of calcium; some sodium is also present.
Sodium helps regulate blood pressure and fluid balance, while calcium is needed to support muscle contractions and the health of bones.
Plain, unsweetened Greek yogurt is my go to because it has the least amount of sugar and the highest amount of benefits.
Around 250 mg of calcium can be obtained from a cup of Greek yogurt, therefore it’s a nutritious option.
You can add Greek yogurt to smoothies or mix it with fruits and enjoy Greek yogurt as a breakfast bowl.
Potassium and Calcium-rich food – Oranges
The potassium in oranges and some calcium is a citrusy addition to your electrolyte rich diet.
Potassium helps keep nerve and muscle working properly, and calcium helps keep bones strong.
About 240 mg of potassium is in a medium orange.
It also gives you vitamin C, an immune booster.
Have a snack such as an orange or have it in a salad or even fresh orange juice to get a flavor and nutrients burst.
Magnesium Powerhouse Food: Nuts & Seeds (Almonds, Pumpkin Seeds)
Almonds and pumpkin are rich sources of magnesium — an electrolyte necessary for muscle function, bone health, and production of energy.
Almonds are just a handful but offer about 80 mg of magnesium, and pumpkin seeds are even richer in this vital mineral.
Rich in Potassium and Magnesium, Potatoes
Potatoes, especially the skins of potatoes, contain high amount of potassium and magnesium.
A single medium potato contains about 900 mg of potassium for proper nerve function and fluid balance.
Electrolyte-boosting side dishes can be baked or roasted potatoes.
Frying them or loading them with unhealthy toppings will make them unhealthy.
Roast them or make baked potatoes with herbs, and they are filling and nutritious as a vegetable dish.
Sodium and Potassium Combo for Tomatoes
Potassium is a nutrient found in tomatoes, and some sodium — both electrolytes that help hydrate and support cellular function — making tomatoes a good source of both.
Eating tomatoes is a good way to balance out the amount of electrolytes in your body and supply its everyday needs.
Potassium, about 250 mg, is contained in a cup of tomatoes.
You can add them to sauces, use them in salads, or eat them fresh with a pinch of salt for some extra sodium.
How to Keep Your Electrolytes in Balance
These are wonderful sources of electrolytes but it’s important to have a balanced diet.
Regularly try to include a variety of these foods to support hydration and muscle function.
Combining foods rich in different electrolytes helps you meet all of your needs.
For instance, there’s a smoothie with bananas, Greek yogurt and spinach that could give you potassium, calcium and magnesium in one meal.
In addition, make sure you are drinking enough water, especially in conjunction with electrolyte rich foods.
To get the best out of electrolytes, they should be taken in conjunction with good hydration, so try to keep drinking water throughout the day.
Symptoms You May Need More Electrolytes
There are many reasons why electrolyte imbalances can occur, including sweating while exercising, being sick, or just not getting enough from your diet.
Symptoms of low electrolytes include muscle cramps, fatigue, dizziness and irregular heartbeat.
If you are having these symptoms frequently, you may want to include more foods rich in electrolytes or talk to a healthcare provider.
Electrolyte supplements aren’t always the answer, but foods can often fill in the balance.
Final Thoughts
Incorporating natural sources of electrolytes into your diet can also help you feel a lot better.
Better hydration, muscle function and overall wellness can be enjoyed by choosing foods such as bananas, avocados, spinach and Greek yogurt.
Try out combining these foods in different ways until you find meals that you enjoy and that don’t throw off your electrolyte levels.
And keep in mind, real, whole foods are most often the best way to get the nutrients your body craves.
Modifying long term health comes down to making small changes — such as eating for electrolytes or staying hydrated — which will pay dividends.
Get started with these foods today and experience the impact on your energy, endurance and overall health.
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FAQs
Which foods have the most electrolytes?
Bananas, spinach, coconut water, and Greek yogurt are top choices for electrolytes.
What fruit has the highest electrolytes?
Bananas and watermelons are high in potassium, making them electrolyte-rich fruits.
Are eggs good for electrolytes?
Eggs contain small amounts of sodium and potassium but aren’t the highest in electrolytes. What are the five main electrolytes?
The five main electrolytes are sodium, potassium, calcium, magnesium, and chloride.
How can I replace electrolytes naturally?
Eat foods high in electrolytes like fruits, leafy greens, yogurt, and nuts.
What happens when your body is low on electrolytes?
Low electrolytes can lead to muscle cramps, fatigue, and dehydration.
Related Studies
1. Title: The Beverage Hydration Index: Influence of Electrolytes on Hydration
This study evaluates how the addition of electrolytes to beverages affects fluid retention and hydration compared to plain water.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC8465972/
2. Title: Effect of increased potassium intake on cardiovascular risk factors and health outcomes
A systematic review demonstrating that higher potassium intake significantly reduces blood pressure in individuals with hypertension without adverse effects on blood lipid levels.
Link: https://www.bmj.com/content/346/bmj.f1378
3. Title: The effectiveness of Magnesium in muscle cramps
This research highlights the role of magnesium in stabilizing ATP, essential for muscle contraction and energy production, and its potential benefits in preventing muscle cramps.
Link: https://www.pharmanutra.it/en/ultramag-lefficacia-del-magnesio-nei-crampi-muscolari/
4. Title: Coconut Water as a Natural Source of Electrolytes for Rehydration
This study reviews the rehydration benefits of coconut water post-exercise, showing its effectiveness as an electrolyte-rich beverage for recovery.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7014730/
5. Title: Calcium and Bone Health: A Comprehensive Review
This comprehensive review discusses calcium's critical role in maintaining bone health and its involvement in nerve signaling processes.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163790/
