Everyone knows that if you sweat or exercise a lot you should drink lots of water to rehydrate. It’s great. But we can’t forget about replenishing the electrolytes we’ve lost. Electrolytes are minerals and salts such as sodium, potassium calcium, magnesium, and chloride, found in the body, that help maintain fluid balance and blood pressure.
If you’re consuming excessive or insufficient amounts of any electrolyte you may suffer from dehydration, excessive hydration, or other issues when not replenished rapidly. You may be surprised to learn that sports drinks are not the only method to get your dose of electrolytes. Next time you’re in search of extra electrolytes, explore these 8 foods that can replenish electrolytes in a hurry.
Dairy
Milk and yogurt are great sources of calcium electrolytes. One cup of milk contains about 300 mg of calcium whereas one cup of yogurt provides around 450mg. Both make an excellent post-workout snack to replenish electrolytes as well as boost protein intake!
Bananas
Bananas are known to be the most potassium-rich vegetables and fruits. With around 422mg of potassium per banana, it’s easy to comprehend the reason why! Potassium is a key ingredient in regulating muscles and also blood pressure. Without it, you might be experiencing a lack of muscle strength. The best part about bananas is that they’re packaged in their own portable pouch! They’re a great grab-and-go snack for breakfast or a snack for post-workout.
Coconut Water
For an instant energy and electrolyte boost in the course of or after exercise, You can try coconut water. Coconut water contains around 600mg of potassium as well as 252 mg of sodium in a cup but can vary widely depending on the brand. It’s also got natural sugar that helps to replenish the energy stores depleted during exercise.
Watermelon
The fact that summer is over does not mean that you must stop drinking watermelon. In fact, watermelon makes the ideal post-workout, or pre-workout, snack! Watermelon is full of good for you nutrients such as natural sugars potassium, and water. Snack on a cup or two of watermelon right after a workout to boost the energy level and replenish electrolytes.
Avocado
The avocado, which is also known as Nature’s butter, is a great source of Potassium. In reality, just one avocado contains approximately 975 mg of potassium, which is double that of a banana. Opt for 1/4 serving avocado on a slice of toast after a workout to replenish your energy and rehydrate!
Cook white meat and poultry
People can get electrolytes by eating white meat and other poultry. In 100 grams of turkey meat that is white, there is 349 mg (12% DV) of potassium and 1200 mg (52 percent daily value) of sodium. Other sources of zinc comprise shellfish and beans and hemp seeds, as well as lentils, says Jones.
Drink fruit juice
Juices like lemonade, orange, and banana are all electrolytes However, one stands out in the form of pomegranate juice. This juice is extremely rich in electrolytes, as one cup of it contains 533 mg (18% in DV) of potassium.
Take a clear bottle with some fruit juice along with your breakfast or for an afternoon pick-me-up. If you’re upping your electrolytes intake to replenish them be sure to stick with drinking a glass of 100% fruit juice and stay clear of drinks with added sugar.
Try electrolyte-infused water
The amount of electrolytes present in infused waters varies by brand. These waters are available in most grocery and sports stores. The most popular brands are Gatorade and Powerade. Some electrolyte-infused waters may contain an excessive amount of sugars, so be aware of the nutrition label when selecting one. Most people don’t need an electrolyte drink until they’ve done a rigorous hour-long workout.
Takeaways
Electrolytes are vital to the body’s responses to nerves muscle contractions, blood balance, and so on. Common electrolytes include sodium, potassium, calcium, and chloride. You can get electrolytes from coconut water, watermelon as well as dairy items. It’s vital to pay attention to your intake of electrolytes if you are sick or recently completed your workout.