Dairy products: Cheese, yogurt, and other forms of dairy are good sources of calcium. They also contain other electrolytes, such as magnesium, sodium, and phosphorous.
Dairy. Milk and yogurt are excellent sources of the electrolyte calcium. Just one cup of milk contains about 300mg of calcium while 1 cup of yogurt contains about 450mg. Both make an excellent post workout snack to replenish electrolytes and boost protein intake!
Yogurt. You might be surprised to learn that yogurt is a natural source of electrolytes. According to the USDA, a 5.5-ounce container of plain, non-fat Greek yogurt contains 173 milligrams of calcium, 220 milligrams of potassium, 212 milligrams of phosphorus, and 56 milligrams of sodium.
Yoghurt is commonly recommended by dietitians as the perfect snack for athletes – it's high in protein to assist with muscle recovery, a good source of probiotics for gut health and high in calcium to maintain bone density.
Try these electrolyte-boosting recipes
We've hand-picked a selection of recipes which include useful ingredients to support your electrolyte levels. Helpful foods include spinach, kale, avocado, strawberries, eggs, soya and lean meats.
Yogurt is an excellent source of calcium, protein, and carbohydrates, as well as fluids that can help to keep your body hydrated. It also contains electrolytes such as potassium and sodium, which can help to replenish lost electrolytes.
5. Avocado - Who doesn't love a good avocado? They're bursting with electrolytes like potassium (950 mg) and magnesium (58 mg), while also being high in healthy fats. Naturally low in sodium (14 mg), avocados enable the electrolytes to restore naturally, without the need to eat extra salt.
Best Overall: Gatorade
The levels of electrolytes (sodium and potassium) are moderate and sensible with 160 mg of sodium and 45mg of potassium per 12 fluid ounce serving. You can also find Gatorade varieties with higher sodium, zero sugar or no calories depending on your needs.
Broccoli is a highly nutritious vegetable, low in carbs and has many essential vitamins, minerals, electrolytes and phytonutrients.
Cucumbers are a good source of potassium, an electrolyte that helps regulate blood pressure. When you drink cucumber water, the potassium will help your body eliminate the excess sodium that can contribute to high blood pressure.
The best way to keep electrolytes balanced in your body is by paying attention to your thirst. Dr. Jones recommends drinking about two cups of fluid two hours before any physical activity. Then, try to drink 4 to 6 ounces every 15 to 20 minutes during physical activity.
The honey contains electrolytes: sodium, potassium, magnesium and calcium.
Share on Pinterest Leafy green vegetables are a rich source of electrolytes. Many foods and drinks contain electrolytes, including: Leafy green vegetables: Spinach, kale, and collard greens are good sources of calcium and magnesium. Other vegetables: Avocado, sweet potato, and squash are rich in potassium.
In general, however, it usually takes about two hours for your body to rehydrate fully after drinking a significant amount of water. As for how you should rehydrate, water is the best choice. Sports drinks, such as Gatorade, can be helpful for athletes who need to replenish electrolytes.
Greek yogurt is an excellent source of calcium, which can help improve bone health. It also contains probiotics, which support a healthy bacterial balance in the gut. Eating Greek yogurt may be associated with lower blood pressure and a lower risk of type 2 diabetes.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
1/2 cup fresh orange juice. 1/4 cup fresh lemon juice. 2 cups water (filtered or raw coconut water) 2 tbsp organic raw honey or organic maple syrup.