what are electrolytes?

Electrolytes are essential in maintaining hydration, nerve function, and muscle health. These essential vitamins are not just found in sport drinks—you can find them in natural, whole foods that are not only better for your body but can also include added benefits that a sports drink can’t provide.

functions of electrolytes

Electrolytes are minerals necessary for your body to function [#1]. These minerals—like sodium, potassium, calcium, and magnesium—carry an electric charge and play a role in maintaining your body’s fluid balance, nerve signals, and muscle contractions [#2].

sodium

Sodium helps maintain fluid balance and supports muscle contractions [#3].

• foods: Pickles, olives, salted nuts, smoked salmon, canned soup, soy sauce, salted crackers, pretzels, miso, cottage cheese [#9].

potassium

Potassium is essential for maintaining healthy nerve and muscle function [#4].

• foods: Bananas, avocados, sweet potatoes, spinach, oranges, tomatoes, beans, lentils, squash, watermelon [#10].

magnesium

Magnesium supports muscle relaxation, nerve function, and energy production [#5].

• foods: Almonds, spinach, pumpkin seeds, dark chocolate, black beans, quinoa, cashews, flaxseeds, tofu, whole grains [#11].

calcium

Calcium is vital for muscle contractions, nerve function, and bone health [#6].

• foods: Milk, yogurt, cheese, kale, broccoli, tofu, fortified orange juice, almonds, chia seeds, sardines [#12].

chloride

Chloride aids in maintaining fluid balance and helps digestion [#7].

• foods: Table salt, seaweed, tomatoes, celery, olives, rye bread, lettuce, cucumber, canned fish, processed meats [#13].

phosphorus

Phosphorus supports bone health and energy production [#8].

• foods: Chicken, fish, eggs, dairy products, sunflower seeds, lentils, whole grains, turkey, pork, peas, tofu [#14].

how to maintain healthy electrolyte levels

Maintaining the right balance of electrolytes is important for everyone—not just your favorite athletes. Here’s how to make sure you’re getting everything you need:

• stay hydrated: Water is the holy grail for electrolyte balance. If you’re sweating or close to becoming dehydrated, grab a coconut water or snack on some fruits like bananas [#15].
• eat a variety of foods: Make sure to incorporate plenty of vegetables, fruits, and nuts into your diet to naturally replenish electrolytes [#16].
• harmonize with your body: If you’re feeling fatigued, dizzy, or experiencing muscle cramps, this may be a sign that your electrolyte levels are low, and it’s time to focus on replenishing them [#17].

disclaimer

This blog contains promotional content about our products. The information provided in this blog is for educational and informational purposes only and should not be construed as medical advice. While the nutritional information and health tips shared here are based on published studies and expert insights, they should not replace advice and treatment from a healthcare professional. Always consult a qualified healthcare provider with any questions you may have regarding a medical condition or health objectives.

references

1. Source: National Institutes of Health (NIH), “Electrolytes and Their Role in Human Health,” available at https://www.nih.gov/.
2. Source: Cleveland Clinic, “Electrolyte Imbalance: Symptoms and Causes,” available at https://my.clevelandclinic.org/.
3. Source: National Institutes of Health (NIH), “Sodium and Human Health,” available at https://www.nih.gov/.
4. Source: Harvard T.H. Chan School of Public Health, “Potassium: The Nutrition Source,” available at https://www.hsph.harvard.edu/.
5. Source: National Institutes of Health (NIH), “Magnesium Fact Sheet for Health Professionals,” available at https://ods.od.nih.gov/.
6. Source: Mayo Clinic, “Calcium Supplements: When Should They Be Taken?” available at https://www.mayoclinic.org/.
7. Source: MedlinePlus, “Chloride in Diet,” available at https://medlineplus.gov/.
8. Source: Harvard T.H. Chan School of Public Health, “Phosphorus: The Nutrition Source,” available at https://www.hsph.harvard.edu/.
9. Source: U.S. Department of Agriculture (USDA), “Electrolyte-Rich Foods,” available at https://www.usda.gov/.
10. Source: American Heart Association, “Potassium and Heart Health,” available at https://www.heart.org/.
11. Source: Cleveland Clinic, “Magnesium-Rich Foods for a Healthy Diet,” available at https://my.clevelandclinic.org/.
12. Source: National Osteoporosis Foundation, “Calcium-Rich Foods,” available at https://www.nof.org/.
13. Source: Healthline, “Foods High in Chloride,” available at https://www.healthline.com/.
14. Source: U.S. Department of Agriculture (USDA), “Phosphorus in Foods,” available at https://www.usda.gov/.
15. Source: Healthline, “Coconut Water and Electrolytes,” available at https://www.healthline.com/.
16. Source: Harvard Health Publishing, “Eating a Balanced Diet,” available at https://www.health.harvard.edu/.
17. Source: Mayo Clinic, “Muscle Cramps: Electrolyte Imbalance,” available at https://www.mayoclinic.org/.