Fruit juice
Cherry, watermelon and orange juice are good sources of electrolytes such as magnesium, potassium and phosphorus, says Lisa Jones, a registered dietitian based in Philadelphia. "One hundred percent fruit juice also contributes high amounts of vitamins and antioxidants," Jones says.
Watermelon - Just like cucumber, watermelon in 90% water, which, mixed with natural sugars and potassium, makes it one of the best electrolytes-rich foods to include in your diet. 8. Bananas - Bananas are potassium queens. One banana can contain a 422 mg of potassium!
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.
Milk is a natural choice when it comes to electrolytes, providing many of the same electrolytes that are added to commercial recovery drinks (calcium, potassium, sodium and magnesium) along with fluids to help you rehydrate.
Lemon juice contains electrolytes like sodium (Na), potassium (K), calcium (Ca), magnesium (Mg) which makes lemon water one of the best drinks for fitness purposes. Lemon water works for rehydration, may improve skin quality, and prevent kidney stones.
Honey also contains trace amounts of vitamins, minerals, electrolytes, enzymes, amino acids and flavonoids, says Jenny Friedman, a Philadelphia-based registered dietitian.
Among minerals lost during high-intensity workouts are the four most important electrolytes to the body's fluid balance: potassium, sodium, calcium, and magnesium.
In addition, Coke offers little in the way of electrolytes, and its carbonation is thought to increase the risk of gastric upsets during exercise. Finally, Coke's acidic content and artificial colours make the beverage in the red-and-white can an improbable choice for serious athletes.
Cow's milk is naturally rich in electrolytes, including calcium, sodium, and potassium. The U.S. Department of Agriculture's Food and Nutrient Database for Dietary Studies (FNDDS) states that 1 cup of regular whole cow's milk provides: 300 milligrams (mg) of calcium. 92.7 mg of sodium.
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!
Sometimes, electrolyte water may be referred to as mineral water or alkaline water. Believe it or not, sea water and tap water even contain electrolytes in the form of various kinds of salt. Obviously, drinking salt water isn't recommended; it's having the right balance of minerals that is vital to promoting health.
Potassium and sodium are electrolytes that help your body function normally by maintaining fluid and blood volume. However, consuming too little potassium and too much sodium can raise your blood pressure. Though the words salt” and “sodium” are often used interchangeably, they do not mean the same thing.
However, sugar is not an electrolyte. Rather, it is a carbohydrate that provides your body with energy in the form of glycogen stores in your muscles. For it to be considered an electrolyte, it would have to be a mineral that obtains an electrical charge as it dissolves in water.
Bananas are an excellent source of potassium, a vital mineral and electrolyte in the body that carries a small electrical charge.
Leafy greens such as kale, swiss chard, beet greens, bok choy, and spinach are packed with electrolytes. They are especially rich in magnesium, calcium, and potassium. Celery, broccoli, and avocado are good sources as well. You can add an electrolyte punch to any meal by tossing in something green.