Everybody knows that when you sweat or exercise regularly it is essential to take plenty of water to rehydrate. That’s great. But we shouldn’t forget about replenishing the electrolytes we’ve lost. Electrolytes are salts and minerals such as sodium, potassium or calcium, magnesium, and chloride in the body to maintain blood pressure and fluid balance.
If you’re taking excess or not enough of any one electrolyte, you may suffer from dehydration, over-hydration, or other imbalances in the event that it is not replenished promptly. It’s true that sporting drinks aren’t your only method to get your dose of electrolytes. If you’re in the want of an energy boost try these 8 foods that can replenish electrolytes in a hurry.
Dairy
Milk and yogurt are excellent sources of electrolyte calcium. One cup of milk is a good source of 300 mg of calcium. One cup of yogurt has around 450mg. Both are great after-workout snacks to replenish electrolytes, and boost protein intake!
Bananas
The banana is known as the top potassium-containing vegetable and fruit. With 422mg of potassium content per banana, we can see why! Potassium can help control muscle and also blood pressure. Without it you’ll have a sub-optimal performance of your muscles. What’s cool about bananas is that they come in their own portable pouch! They’re the perfect grab-n-go breakfast or snack for post-workout.
Coconut Water
To get a quick energy and electrolyte boost either before or after a workout You can try coconut water. Coconut water has about 600mg of potassium and 252 mg of sodium per cup. It can vary significantly depending on the manufacturer. It’s also got natural sugar that helps to replenish energy stores lost during exercise.
Watermelon
The fact that summer is over doesn’t mean you should stop eating watermelon. In fact, watermelon makes the perfect post-workout and pre-workout snack! Watermelon is a great source of nutrients such as natural sugars potassium and water. Drink a cup or two of watermelon after a workout to boost the energy level and replenish electrolytes.
Avocado
Aca Nature’s Butter, avocados are a great source of Potassium. In fact, one avocado can contain approximately 975 mg of potassium, which is near twice the amount of an average banana. Choose to put 1/4 of an avocado on a slice of toast following a workout to replenish and rehydrate!
Cook white meat and poultry
People can acquire electrolytes by eating white meat and poultry. In 100 grams of white turkey meat, there is 349 mg (12% DV) of potassium. There are also 1200 milligrams (52 percent in DV) of sodium. Other zinc sources include shellfish, beans, hemp seeds, and lentils, says Jones.
Drink fruit juice
Juices like lemonade and orange as well as banana all provide electrolytes However, one stands out and is pomegranate juice. This juice from the fruit is extremely rich in electrolytes, as one cup of it contains 533 mg (18% DV) of potassium.
Have a glass with your breakfast or for an after-dinner pick-me-up. If you’re aiming to boost your electrolytes intake to replenish them be sure to stick with an ounce of 100% juice from fruit to stay clear of options with added sugar.
Try drinking electrolyte-infused water
The amount of electrolytes found in water that is infused differs by brand. Workout recovery drinks can be found at most grocery and sports retailers. The most popular brands are Gatorade as well as Powerade. Some electrolyte-infused drinks may contain significant amounts of sugar, so be aware of the nutritional label before you purchase one. The majority of people don’t require an electrolyte drink until they’ve done a rigorous hour-long workout.
Takeaways
Electrolytes are vital to the body’s nervous system, muscle contractions, water balance, and many more. Electrolytes that are commonly used include calcium, sodium, potassium, and chloride. You can consume electrolytes through coconut water, and watermelon, in addition to dairy goods. It’s especially important to watch your electrolyte intake if you are sick or just completed the gym.