Skip to main content
  1. Home
  2. Health and Fitness

More than just Gatorade: Replenish your electrolytes with these healthy foods

Electrolytes are essential for staying hydrated, balanced, and energized

Tabitha Britt
By
Man drinking water in the sunlight
Pexels

When we think of electrolytes, sports drinks like Gatorade come to mind. But salty beverages aren’t the only way to stay hydrated, balanced, and energized.

In this article, we’ll cover the best natural sources of electrolytes, like fruits, vegetables, dairy products, nuts, and seeds. We’ll also share some tips for incorporating more electrolyte-rich foods into your diet.

Recommended Videos

So whether you’re an athlete, a busy guy on the go, or just someone who wants to stay healthy, read on to learn more about electrolytes and how you can get your daily dose from foods you probably already have in your fridge.

Related

What are electrolytes?

Electrolytes are minerals that carry an electrical charge. They’re essential for many bodily functions, including hydration, muscle contractions, nerve function, and pH balance. In other words, electrolytes help your body function properly — they’re like the superheroes of your body’s internal system, working behind the scenes to keep everything running smoothly.

“In simple terms, electrolytes refer to the vital minerals in your blood, sweat, and urine,” said Megan Darlington, a registered dietitian. “These include sodium, potassium, calcium, and magnesium. Electrolytes are key for proper nerve and muscle function, so they’re especially important for athletes or people who live an extremely active lifestyle.”

Bananas at the grocery store
Pexels

What foods have electrolytes?

While sports drinks and powders like LMNT Electrolytes can be quick and convenient, they’re not your only options. Below, we’ve listed some natural sources of electrolytes that you can find in almost any grocery store.

Bananas

Bananas make for a great pre- or post-workout snack thanks to their high potassium content. They’re also loaded with digestible carbohydrates and are easy to grab on the go. In addition to potassium, bananas contain magnesium, calcium, phosphorous, and small amounts of sodium.

Sunflower Seeds

Sunflower seeds are crunchy, delicious, and a surprising source of electrolytes. According to Darlington, these tasty seeds often fly under the radar when it comes to their electrolytes. “They’re anexcellent source of magnesium and phosphorous,” she said.

Adding a handful of sunflower seeds to your salads, trail mix, or even just snacking on them throughout the day is an easy way to boost your electrolyte intake and support muscle function. 

Lentils

Lentils may not be an obvious choice for replenishing electrolytes, but these legumes are packed with nutrients, including electrolytes. The U.S. Department of Agriculture (USDA) reports that one cup of cooked lentils (no salt) contains about 356 mg of phosphorus and 731 mg of potassium.

Dark Chocolate

If you’re craving something sweet, reach for some dark chocolate. It’ll satisfy your sweet tooth and give you a healthy dose of electrolytes at the same time. Dark chocolate is rich in magnesium and potassium, which are important for muscle function and blood pressure regulation. Magnesium also helps to improve sleep quality, and potassium can help to prevent muscle cramps. 

Seaweed

Seaweed is an acquired taste, but it’s worth considering if you’re looking for a natural source of electrolytes. Seaweed is a nutrient-rich food that contains various electrolytes, including chloride — an important mineral that helps regulate fluid balance, stomach acid, nerve function, and pH. Seaweed is also a good source of other electrolytes, such as potassium, magnesium, and iodine.

In addition to being nutritious, seaweed is a versatile ingredient that can be used to make various snacks, apps, and meals. Add it to stews, soups, sushi rolls, salads, and smoothies.

Rows of coconut water at the store
Pexels

What drinks have electrolytes?

If you can’t stomach the thought of scarfing down a plate of lentils or a handful of sunflower seeds after a workout, there are still plenty of options outside the sports drink aisle.

Coconut Water

Coconut water is a great alternative to traditional sports drinks; it’s natural, hydrating, and contains electrolytes such as potassium and magnesium.

“Often the easiest and quickest way to replenish your body with electrolytes is by drinking rather than eating,” Darlington said. “I recommend coconut water or plant-based milk to quickly replenish your body with the necessary electrolytes. I would stay away from most sports drinks that claim to be good for hydration since they usually contain large amounts of sugar.”

Milk

Milk probably isn’t your go-to after a hard workout, but real dairy has its benefits.

“For people looking to replenish electrolytes after exercise, milk is a one-stop shop because it is a natural source of potassium, calcium, and sodium,” said Erin Coffield, RDN, LDN, and Vice President, Health and Wellness Communications at National Dairy Council. “Or you can make a smoothie with fruits, greens, milk, and/or yogurt.”

Water

Electrolytes drinks and waters are an easy go-to when you’re dehydrated, but sometimes you need regular tap water to quench your thirst. Although bottled and tap water aren’t exactly rich in electrolytes, water plays an important role in transporting nutrients and electrolytes throughout the body. 

According to the USDA’s Nutrient Data Laboratory (NDL), tap water contains 2–3% of the recommended daily intake (RDI) of sodium and trace amounts of other electrolytes, such as magnesium and calcium.

The bottom line is that you don’t need to reach for a sports drink when you’re tired or sluggish. Plenty of natural sources of electrolytes can give you the same boost. So next time you feel drained, reach for a banana, some yogurt, or a handful of sunflower seeds — your body will thank you for it.

Editors' Recommendations

Topics
Tabitha Britt
Tabitha Britt
5 gut-friendly ways to get your pumpkin fix this fall, according to RDs
Not sure how to improve gut health naturally? Try this fall favorite
pumpkin soup on white napkin

Gut health is all the rage on social media these days. Scroll through TikTok or Instagram, and you'll see videos and tiles about the microbiome. Some creators may promote gut health supplements, usually probiotics or prebiotics. Most doctors and dieticians suggest food as a first-line treatment.

Do you know what else is everywhere in the fall? In August, pumpkin-spiced lattes, cookies, teas, and other bites and beverages hit shelves and menus nationwide. Fall doesn't begin until late September, but pumpkin season has arrived. More than a gourd or Halloween decoration, pumpkin is a food. Sometimes, pumpkin is used as a flavoring, while other times, the gourd is the food. Either way, is pumpkin good for gut health? Can we combine the two trends deliciously, giving people searching for how to fix gut health naturally a viable option?

Read more
11 of the best prebiotic foods you should be eating
Prebiotic foods to add to your grocery list
Foods with prebiotics like chicory, beets, and leeks.

There are constantly new wellness trends to try on a seemingly weekly basis. Some are better for you than others. One of the more popular recent trends starts with your gut. Your gut houses a broad range of bacteria and fungi that help digest and absorb nutrients in the food you eat.
These bacteria and fungi are also responsible for maintaining the integrity of the intestinal barrier, producing vitamins, reducing inflammation in the body, fending off pathogenic microorganisms, and signaling the immune system to produce more white blood cells. These resident microorganisms together form what is known as the gut microbiome -- a complex ecosystem that is susceptible to disruption and imbalance by things like antibiotics, a chronically poor diet, stress, and medications.
While certain habits can negatively affect the gut microbiome, they can also be improved and made to flourish with supportive behaviors and foods. Though probiotics get most of the attention and credit for being the go-to salve for the gut, prebiotics are arguably just as important. Prebiotics are compounds comprised of oligosaccharides, inulin, lactulose, and glycan, which are dietary fibers (carbohydrates) that are indigestible for humans but are the preferred source of fuel and nutrients for our good bacteria in the gut. In fact, prebiotics selectively feed the beneficial bacteria in the gut rather than any harmful pathogens.
A good visual is to picture the gut microbiome as a garden. Probiotics can be equated to seeds or seedlings, and the healthy bacteria are the plants. Prebiotics, on the other hand, can be pictured as fertilizer, offering helpful bacterial plants nutrients to support their growth. In this way, the prebiotics feed or fuel probiotics and the other beneficial microorganisms already inhabiting our gut.
Prebiotics are found as fermented fiber in many fruits and vegetables, as well as some seeds and grains. Adding them to your diet can help fortify the good bacteria in your gut, improve bowel regularity, and support healthy digestion. Here are some of the best prebiotic foods to stock up on next time you go grocery shopping.

Asparagus
Asparagus contains between 2 and 3 grams of inulin per 100 grams or a 20-calorie serving. This makes one of the least calorically dense sources of inulin, a type of prebiotic fiber known to aid digestive health, regulate the optimal levels of glucose and insulin, and fuel Bifidobacterium and Lactobacillus species and other good bacteria in your gut. The inulin is more effective when asparagus is raw, so try incorporating thin slices into fresh salads or shaving spears on sandwiches or atop avocado toast.

Read more
The CDC just released its list of top superfoods, and we bet you’re not eating most of them
Admit it: you don't even think about buying most of these foods
Fresh Watercress bundle

Navigating the modern maze of "healthier" options can feel like navigating a jungle while blindfolded. But here's the beacon of clarity you've been waiting for. The Centers for Disease Control and Prevention (CDC), the science-driven heavyweight of health knowledge, has just unleashed its latest weapon in the battle for better nutrition – a list of superfoods providing valuable insight into the quest to determine which foods are healthiest.

We all know the drill – fruits and veggies are good for you, but which ones are the real superheroes? The CDC has crunched the numbers, dialed in on nutrient density, and separated the contenders from the pretenders. It's time to leave the confusion behind and dive deep into the world of superfoods that are more than talk; they're packed with health benefits.

Read more