How can you replenish electrolytes?

Everybody is aware that when exercising or sweating heavily it is essential to consume plenty of fluids to rehydrate. And that’s great. But it’s important to remember the importance of replenishing electrolytes that have been lost. Electrolytes are salts and minerals such as sodium, potassium, and magnesium, as well as calcium, and chloride, in the body. They help to maintain blood pressure and fluid balance.

If you’re carrying excessive or insufficient amounts of any one electrolyte, it could lead to dehydration or excessive hydration, or other issues until replenished swiftly. You may be surprised to learn that sporting drinks aren’t your only way to get your dose of electrolytes. If you’re seeking an increase in your electrolyte levels, check out these eight food items that are quick to replenish electrolytes.


Milk and yogurt are wonderful sources of electrolyte calcium. One cup of milk contains about 300 mg of calcium whereas one cup of yogurt can provide 500mg. Both are great post-workout snacks to replenish electrolytes and increase protein intake!


Bananas are considered to be the king of all potassium-containing fruits and veggies. With around 422mg of potassium in one banana, we can see why! Potassium is a key ingredient in regulating muscles and also blood pressure. If you do not have it, you will suffer from sub-optimal muscle performance. What’s amazing about bananas is that they’re packaged in a reusable pouch! They’re the ideal grab-and-go snacks for pre-and post-workout.

Coconut Water

To give your body a quick energy and electrolyte boost during or after your workout Try coconut water. Coconut water can provide 600mg of potassium and 252 mg of sodium per cup. However, it can differ significantly based on the brand. It also contains natural sugar that can be used in replenishing energy stores during exercise.


Just because summer is over isn’t a reason to stop eating watermelon. Actually, it’s the perfect post-workout and pre-workout snack! Watermelon is loaded with good-for-you nutrients such as natural sugars potassium and water. Enjoy a cup or two of watermelon right after exercise to increase the number of electrolytes and energy.


Aka Nature’s Butter, avocados are loaded with Potassium. In reality, just one avocado can contain approximately 975 mg of potassium, which is double that of an average banana. Consider putting a quarter serving of avocado on a slice of toast following a workout to replenish and replenish your water!

Cook white meat and poultry.

People can gain electrolytes by eating white meat and poultry. For every 100 grams of white turkey, there is 349 mg (12 percent daily value) of potassium. There are also 1200 milligrams (52% in DV) of sodium. Other zinc sources can be found in shellfish as well as beans, hemp seeds, as well as lentils, says Jones.

Drink fruit juice

The juices of lemonade, orange, and bananas all contain electrolytes There’s one that is unique: pomegranate juice. This fruit juice is a fantastic source of electrolytes as one cup contains 533 mg (18 percent daily value) of potassium.

Enjoy a glass at breakfast or as an afternoon pick-me-up. If you’re aiming to boost your intake to get electrolytes to be sure to stick with a cup of 100% fruit juice and avoid drinks packed with added sugar.

Try drinking electrolyte-infused water

The amount of electrolytes in water that has been infused is different for each brand. The waters are available at most grocery and sports retailers. The most popular brands are Gatorade and Powerade. Some electrolyte-infused waters may contain lots of sugars Be aware of the nutrition label when choosing one. A majority of people don’t need a recovery drink unless they have completed an intense hour-long workout.


Electrolytes are essential for the body’s nerve signals to muscle contractions, blood balance, and more. They are typically sodium, potassium, calcium, and chloride. You can get electrolytes from coconut water, watermelon along with dairy-based products. It’s particularly important to be aware of your intake of electrolytes when you are sick or just finished the gym.