How can you replenish your electrolytes?

Everybody knows that when you sweat or exercise regularly it is essential to drink lots of water to replenish your water. This is great. But we shouldn’t forget about replenishing lost electrolytes. Electrolytes are salts and minerals like sodium, potassium or calcium, magnesium, and chloride, in the body, that help maintains blood pressure and fluid balance.

If you’ve got excess or not enough of any one electrolyte, you could suffer from dehydration over-hydration, or other imbalances If you don’t replenish it quickly. In reality, sports drinks aren’t the only option to get your dose of electrolytes. If you’re seeking an increase in your electrolyte levels consider these eight foods that can replenish electrolytes in a hurry.

Dairy

Milk and yogurt are excellent sources of calcium electrolytes. One cup of milk can provide around 300mg of calcium while 1 cup of yogurt is about 350mg. Both are excellent post-workout snacks to replenish electrolytes as well as boost the intake of protein! Another great thing is that you can pour both of those in a clear bottle and take it with you to the gym.

Bananas

Bananas are regarded as the most potent of potassium-rich fruits and veggies. With 422mg potassium per banana, it’s easy to comprehend why! Potassium aids in controlling muscle tone and also blood pressure. Without it, you may experience a weakening of your muscle. The great thing about bananas is they’re in a bag that can be carried around! They’re the ideal grab-and-go breakfast or snack for post-workout.

Coconut Water

For instant energy and electrolyte boost either before or after your workout take a sip of coconut water. Coconut water contains about 600mg of potassium and 252mg of sodium in a cup but can vary significantly depending on the brand. It also contains natural sugar that can be used in replenishing energy stores when you exercise.

Watermelon

Just because summer is over does not mean that you have to stop drinking watermelon. In fact, watermelon makes the perfect post-workout and pre-workout snack! Watermelon is packed with good-for-you nutrients like natural sugars, potassium, and water. Have a cup or two of watermelon in the aftermath of an exercise session to boost your power and electrolyte levels.

Avocado

AKA Nature’s Butter, avocados contain Potassium. In reality, just one avocado contains approximately 975mg of potassium, which is twice as much as the banana. Try putting 1/4 avocado on a slice of toast post-workout to refuel and rehydrate!

Drink fruit juice

When juices like lemonade, citrus, and bananas all contain electrolytes There one that is unique is pomegranate juice. It’s extremely rich in electrolytes as one cup contains 533 mg (18 percent daily value) of potassium.

Enjoy a glass at breakfast or as an afternoon snack. If you’re upping your electrolytes intake to replenish them ensure you consume drinking a glass of 100% fruit juice to avoid options that are high in sugar added.

Try electrolyte-infused bottled water

The amount of electrolytes found in infused waters varies by brand. These water are available in most grocery and sports stores. Most popular brands include Gatorade as well as Powerade. Certain electrolyte-infused water brands may have a high amount of sugars, so be aware of the nutrition label when choosing one. A majority of people don’t need an electrolyte drink unless they’ve completed a strenuous hour-long workout.