diet and nutrition

Electrolyte drinks are everywhere right now. Between 13 Nutrition, Biogen, Powerade, Revive and more, everyone wants to make sure they’re hydrated and ready to take on the day feeling their best. But what you might not realise is that everyday foods are packed with these minerals, too – and you probably already eat them.

“Electrolytes are minerals, such as sodium, potassium, magnesium and calcium, that regulate fluid balance, nerve signals and muscle contractions,” explains registered dietician Keri Gans. “They are vital, but most people don’t need to worry about them every day. Unless you’re sweating heavily or exercising for long periods, a well-balanced diet will provide everything you need.”

Meet the experts: Keri Gans, RDN, is a registered dietician and author of The Small Change Diet. Molly Kimball, RD, CSSD, is a registered dietician. Julie Stefanski, RDN, is a registered dietician nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

Sweat is mostly water and sodium, along with some potassium, calcium and magnesium, adds Molly Kimball. That’s why it’s important to replenish these minerals, but only after you sweat buckets – like after long endurance workout sessions (anything over 60 to 90 minutes) such as marathon training, especially in hot weather, or when you’re sweating heavily during your hot yoga class.

Whole Foods Provide Electrolytes

While drinks are a convenient way to replenish your electrolytes when you’re on the go, whole foods provide electrolytes (along with other nutrients like fibre, vitamins and antioxidants) without the added sugars or artificial colours that many drinks contain, Gans says. It’s important to consume 300 to 600 milligrams of sodium right after an intense sweat sesh because you lose a lot of this electrolyte with sweat, Kimball adds. You’ll also want to eat some potassium, magnesium and calcium, but because you don’t lose as much of those through sweat, there’s no need to hit a quota – all that matters is they make an appearance on your plate.

Wondering which foods contain the most electrolytes? The next time you go grocery shopping, keep these expert-approved recs in mind – no sports drink required.

Why Electrolytes Are Important

Sodium, in conjunction with potassium, regulates blood pressure, helps your muscles contract and maintains your body’s fluid balance, per the Centers for Disease Control and Prevention (CDC). Adults should consume no more than 1 500 milligrams per day, according to the American Heart Association (AHA). (Too much sodium can put you at risk for high blood pressure, heart disease and stroke, per the CDC.) However, athletes may need at least 2 000 milligrams of sodium per day (the equivalent of slightly less than one tablespoon of table salt) – if not more – to replace the sweat they’ve lost during activity.

Potassium is a necessary electrolyte for muscle, kidney and heart function, according to the National Institutes of Health (NIH) and women need 2 600 milligrams per day.

Magnesium is important for muscle and nerve function, blood sugar control and blood pressure regulation, per the NIH and women need 310 to 320 milligrams each day.

Calcium plays a role in heart rhythm, the dilation and contraction of blood vessels and blood clotting, per the AHA. Women need 1 000 to 1 200 milligrams each day, according to the NIH.

The 10 Best Electrolyte-Packed Foods

After a long, sweaty workout, consider adding these expert-recommended foods to your meals to replenish your electrolytes. Each option is a good source of one – or more – of the main electrolytes. You can combine more than one of these foods into a meal to eat a mix of all of them.

1. Avocados

According to Gans, half an avocado contains:– About 700mg of potassium– 20mg of magnesium

Both Gans and Kimball sing the praises of this fruit when it comes to replenishing potassium and magnesium. Avocado toast or a salad with half an avocado is an easy post-workout meal to reap its benefits. Adding a quarter teaspoon of table salt will get you 600mg of sodium, too.

READ MORE: Here’s Why You Should Eat More Avo – Starting With This Breakfast

2. Cottage Cheese

A half-cup serving size of cottage cheese packs:– 355mg of sodium– 117mg of potassium– 94mg of calcium– 9mg of magnesium

When you think of cottage cheese, you likely think of hitting your protein goals. But this type of cheese should be considered for its electrolytes as well, says Kimball. To pack even more electrolytes into your next snack, pair cottage cheese with a fruit, like berries, or a vegetable, adds registered dietician Julie Stefanski.

3. Potatoes

Gans says one medium sweet potato (about 12 centimetres long) contains:– Around 540mg of potassium– 30mg of magnesiumOne hundred grams of white potatoes (about a half-cup of chopped potatoes) contains:– 446mg of potassium– 22mg of magnesium

White potatoes and sweet potatoes are good sources of potassium, says Stefanski. Gans loves roasted sweet potatoes with a sprinkle of sea salt for a post-workout dose of potassium and sodium.

4. Spinach

According to Gans, one cup of cooked spinach delivers:– 157mg of magnesium– 840mg of potassium

This leafy green is Popeye’s favourite vegetable for a reason. “These greens have a rather strong bite, so pairing them with strong seasoning can help balance out the somewhat bitter flavour profile,” Stefanski says. A simple stir fry with tofu, spinach and mushrooms is a good source of magnesium, Gans adds.

5. Bananas

Gans says one medium banana is good for:– 420mg of potassium

Tropical fruits like bananas are the highest in potassium of all fruits, says Stefanski. A classic banana smoothie with Greek yoghurt is a satisfying post-workout drink packed with over 400mg potassium and protein, Gans says.

6. Watermelon

Per Gans, one cup of diced watermelon contains:– 170mg of potassium

Watermelon is a summer staple, providing a ton of flavour and hydration when the temps rise. But did you know this fruit is also rich in potassium?

READ MORE: 17 Foods That Fight Spring Allergies

7. Tomatoes

Gans says one large tomato delivers:– About 400mg of potassium

The fruit that makes regular appearances in your favourite dishes like pasta and salad does more than just add flavour. One large tomato delivers almost as much potassium as a banana – about 400 milligrams, says Gans, which makes spaghetti with tomato sauce the perfect post-race meal because of its carb and electrolyte content.

8. Pumpkin Seeds

According to Gans, a 28g (or quarter-cup) serving of these easy-to-eat seeds contains:– 150mg of magnesium– 230mg of potassium

Typically thought of as a fall staple, pumpkin seeds can be a year-round favourite for those looking for a good source of magnesium and potassium.

9. Greek Yoghurt

Gans says 170 grams of Greek yoghurt contains:– 240mg of potassium– 200mg of calcium

This protein-packed snack isn’t only good for building muscle. Eating Greek yoghurt after a workout will help you replenish lost electrolytes too. Feel free to eat the yoghurt alongside a fruit like a banana, or add it to a smoothie for your hit of electrolytes.

10. Oranges

Per Gans, one medium orange has:– 240mg of potassium– 50mg of calcium

While oranges are primarily known for their vitamin C content, this fruit packs a punch in the potassium area as well.

How To Eat Electrolyte-Packed Foods

If you’re sweating a lot, whether during workouts or just being outside all day, Gans suggests including electrolyte-rich foods in your meals and staying hydrated with plain water. “For most people, drinking water regularly and maintaining a balanced diet are sufficient,” she says. (However, if you’re not sweating excessively, you typically won’t need to use multiple electrolyte products, unless you have a medical condition where it’s necessary, Stefanski adds.)

But there’s a catch: “An electrolyte food won’t rehydrate you if you don’t also consume enough fluids during and after exercise,” Stefanski says. In fact, you should drink three cups of water for every 450 grams you lose during a workout to replace the loss of fluids, according to Mass General Brigham.

The amount of electrolytes you need in general post-workout will depend on the length and intensity of your workout or activity, the temperature and the humidity, your size as a person and how much you sweat, says Stefanski. There’s no one-size-fits-all answer because individual traits like body size and sex can affect how much you sweat and how many electrolytes you lose and need to replace, Gans adds. So, just make sure to hit the recommended daily allowances cited above.

Don’t Overdo It

Still like your electrolyte drink mixes after a sweaty run? Consuming an electrolyte drink with electrolyte-rich foods is usually fine, especially after a tough workout or a hot, sweaty day, Gans explains. Just make sure you’re not overdoing it – very high doses of any electrolyte (i.e. more than the recommended dietary allowances mentioned above) can cause gastrointestinal upset and interfere with your heart rhythm and blood pressure regulation, which may lead to death, Stefanski says.

But eating everyday foods – like potatoes, bananas, Greek yoghurt, avocados and more – can deliver the correct amount of electrolytes without having to worry about going over. (And they taste way better, too!) So the next time you’re making your grocery list, don’t forget about these mineral-packed options that keep your body functioning at its best.

This article by Danielle Zickl was originally published on Women’s Health US. More