References
American College of Sports Medicine. (2007). Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise, 39(2), 377–390. https://doi.org/10.1249/mss.0b013e31802ca597
Baker, L. B., & Jeukendrup, A. E. (2014). Optimal composition of fluid-replacement beverages. Comprehensive Physiology, 4(2), 575–620. https://doi.org/10.1002/cphy.c130014
Canada, H. (2005, April 8). Nutrient Value of Some Common Foods. Www.canada.ca. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/nutrient-data/table-5-fruit-fruit-juices-nutrient-value-some-common-foods-2008.html
Performance Drinks... Are They Safe? - American Chemical Society. (2017). American Chemical Society. https://www.acs.org/education/chemmatters/past-issues/2017-2018/october2017/performance-drinks.html
Germany, J. (n.d.). Essential Electrolytes. Www.rush.edu. https://www.rush.edu/news/essential-electrolytes
González-Castejón, M., Visioli, F., & Rodriguez-Casado, A. (2012). Diverse biological activities of dandelion. Nutrition Reviews, 70(9), 534–547. https://doi.org/10.1111/j.1753-4887.2012.00509.x
Hoque, M., Emon, K., Malo, P. C., Hossain, M. S., Tannu, S. I., & Roshed, M. M. (2023). Comprehensive guide to vitamin and mineral sources with their requirements. Indiana Journal of Agriculture and Life Sciences, 3(6), 23–31. https://doi.org/10.5281/zenodo.10284736
Kregiel, D., Pawlikowska, E., & Antolak, H. (2018). Urtica spp.: Ordinary Plants with Extraordinary Properties. Molecules, 23(7), 1664. https://doi.org/10.3390/molecules23071664
Naderi, A., Gobbi, N., Ali, A., Berjisian, E., Hamidvand, A., Forbes, S. C., Koozehchian, M. S., Karayigit, R., & Saunders, B. (2023). Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach. Nutrients, 15(6), 1367. https://doi.org/10.3390/nu15061367
Niels De Brier, Borra, V., Berry, D. C., Zideman, D., Singletary, E., & Emmy De Buck. (2023). A systematic review on oral rehydration beverages for treating exerciseassociated dehydrationPart II. The effectiveness of alternatives to carbohydrate-electrolyte drinks. Journal of Athletic Training. https://doi.org/10.4085/1062-6050-0686.22
Shrimanker, I., & Bhattarai, S. (2023, July 24). Electrolytes. National Library of Medicine; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK541123/
Wempen, K. (2021, July 27). The wonders of watermelon. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-wonders-of-watermelon
by Nichole Ahn
Electrolytes are essential inorganic substances obtained through one’s diet (Hoque et al., 2023). They play a crucial role in maintaining normal biochemical processes in the body (Shrimanker & Bhattarai, 2023). Based on the body’s needs, electrolytes can be classified as either macrominerals or microminerals and include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium (Hoque et al., 2023).
Sweating during intense exercise or exposure to hot environments can lead to electrolyte depletion. Sweat contains about 0.5–2.3 g/L of sodium, depending on individual and environmental conditions. When sodium levels drop below 135 mmol/L, a condition called hyponatremia occurs (American College of Sports Medicine, 2007).
Drinking plain water is insufficient for hydration because it can lead to further sodium dilution in the bloodstream. This can exacerbate dehydration and contribute to hyponatremia. Instead, beverages and foods containing electrolytes and sodium are essential for replenishing lost nutrients, promoting recovery, and preventing muscle cramping.
A balanced electrolyte drink with a sodium concentration of 15–20 mmol/L (345–460 mg/L) is ideal. This composition matches sodium loss in sweat, promotes fluid retention, enhances intestinal absorption of fluids, and reduces urine output—improving overall hydration status (Baker & Jeukendrup, 2014).
While electrolyte drinks are marketed for hydration, many contain ingredients that may offset their benefits. These include artificial sweeteners, synthetic colors, stimulants, and excessive sugar. Such additives can lead to health issues like digestive problems, metabolic disturbances, and potential long-term risks (American Chemical Society, 2017).
Skim milk naturally contains a balanced electrolyte composition of 15–20 mmol/L of sodium and potassium. Studies show that consuming skim or low-fat milk without additional food intake leads to better hydration compared to water alone (Niels De Brier et al., 2023).
Coconut water is a natural alternative with high potassium concentration (50–55 mmol/L) but low sodium concentration (5–10 mmol/L). Adding a pinch of sodium can bring it to the ideal hydration level (Niels De Brier et al., 2023).
Herbs like nettle leaf and dandelion are rich in potassium, magnesium, and calcium. These minerals help maintain fluid balance, nerve function, and muscle contraction. Additionally, these plants contain bioactive compounds such as polyphenols and flavonoids that may reduce inflammation and oxidative stress (González-Castejón et al., 2012; Kregiel et al., 2018).
I’ve developed my own method of enhancing water with electrolyte-rich fruits:
Bananas: A rich source of potassium as well as magnesium and phosphorus. Bananas support cardiovascular health and blood pressure regulation (Naderi et al., 2023). Replenishing drink during cardio sessions.
Raisins: Contain potassium, phosphorus, magnesium, calcium, and sodium. I add them to my water bottle during lifting sessions for an energy boost (Canada, 2005).
Watermelon Juice: My favorite! It adds potassium to water while offering skin-enhancing benefits (Wempen, 2021).
If you prefer eating your electrolytes rather than drinking them, here are some excellent food sources:
Calcium: Milk products, meat, fish with bones (e.g., sardines), eggs, fortified cereals, beans, asparagus, collard greens, dried apricots/figs.
Chloride: Olives, seaweed, rye bread, tomatoes, lettuce, celery.
Magnesium: Spinach, turnip greens, kale, whole grains, nuts/seeds (e.g., peanut butter), dried beans/lentils.
Potassium: Cooked spinach/sweet potato; plain nonfat yogurt; bananas; avocado; peas; beans; tomatoes; oranges; melons; prunes; raisins.
As you can see from the list above (Germany n.d.), there are many ways to naturally incorporate electrolytes into your diet!
By choosing natural options or enhancing your hydration routine with fruits and herbs like I do personally—there’s no shortage of ways to stay hydrated while supporting your body’s needs!
Electrolytes are essential for maintaining hydration, supporting muscle function, and optimizing recovery during and after exercise. Below is a breakdown of key electrolytes, their roles, and how to replenish them effectively.
Role: Sodium is the primary electrolyte lost in sweat. It helps maintain fluid balance and prevents hyponatremia (low sodium levels).
Loss During Exercise:
Moderate to intense exercise (1–2 hours): 300–600 mg per hour.
Longer or more intense sessions: 1,000 mg or more per hour.
Replenishment:
Consume 500–700 mg of sodium per liter of fluid during or after exercise.
Sources: Salty snacks or natural options like sea salt.
Role: Potassium supports muscle function and prevents cramps.
Loss During Exercise: About 80–200 mg per hour.
Replenishment:
Consume 200–400 mg of potassium post-exercise.
Sources: Bananas, coconut water, potatoes.
Role: Magnesium aids in muscle relaxation and energy production.
Loss During Exercise: About 10–20 mg per hour.
Replenishment:
Consume 50–100 mg of magnesium post-exercise.
Sources: Nuts, seeds, leafy greens.
Role: Calcium is essential for muscle contractions and bone health.
Loss During Exercise: Small amounts (about 10–20 mg per hour).
Replenishment:
Consume 100–200 mg of calcium post-exercise.
Sources: Dairy products, fortified plant-based milks, leafy greens.
For exercise lasting less than 1 hour: Water is usually sufficient unless sweating heavily or exercising in extreme heat.
For exercise lasting 1–2 hours: Consume 500–700 mg sodium and 200–300 mg potassium per liter of fluid.
For exercise lasting more than 2 hours: Aim for 700–1,000 mg sodium, 300–500 mg potassium, and small amounts of magnesium and calcium per liter of fluid.
Replenish electrolytes within 30–60 minutes post-exercise to support recovery.
Aim for:
500–1,000 mg sodium
300–500 mg potassium
Small amounts of magnesium and calcium through food or drinks.
Ingredients:
1 medium baked sweet potato (provides ~500 mg potassium)
Sprinkle of sea salt (provides ~500 mg sodium)
1 tablespoon almond butter (provides ~50 mg magnesium)
Instructions:
Bake the sweet potato, sprinkle with sea salt, and top with almond butter.
Nutritional Info:
Provides ~500 mg sodium, ~500 mg potassium, and ~50 mg magnesium.
Ingredients:
1 teaspoon nettle leaf (rich in magnesium and calcium)
1 teaspoon dandelion leaf (rich in potassium)
1 liter of water
Pinch of sea salt (for sodium)
Honey or lemon to taste (optional)
Lemon garnish (optional)
Instructions:
Steep herbs in boiling water for about 10–15 minutes, add a pinch of sea salt, and sweeten if desired. Drink warm or cold post-exercise.
Ingredients:
1 liter of water
1/4 teaspoon sea salt (provides ~500 mg sodium)
1/4 cup lemon juice (provides ~50 mg potassium)
1/4 cup orange juice (provides ~125 mg potassium)
2 tablespoons honey or maple syrup (for energy)
Instructions:
Mix all ingredients and drink during or after exercise.
Nutritional Info:
Provides ~500–600 mg sodium and ~200 mg potassium per liter.
Ingredients:
1 cup coconut water (provides ~600 mg potassium and ~40 mg sodium)
1 banana (provides ~400 mg potassium)
1/2 cup spinach (provides ~80 mg magnesium)
1 tablespoon chia seeds (provides ~50 mg calcium)
Instructions:
Blend all ingredients and enjoy post-workout.
Nutritional Info:
Provides ~1,000 mg potassium, ~40 mg sodium, and small amounts of magnesium and calcium.
Proper electrolyte replenishment is critical for maintaining performance, preventing dehydration, and supporting recovery:
Prevent Dehydration: Electrolytes help retain fluids in the body.
Avoid Muscle Cramps: Low levels of sodium, potassium, or magnesium can cause cramping.
Support Recovery: Electrolytes aid in muscle repair and energy restoration.
Maintain Performance: Balanced electrolytes ensure optimal nerve signaling and muscle function during exercise.
Listen to Your Body: If you feel fatigued, dizzy, or experience cramping during exercise, you may need more electrolytes.
Weigh Yourself Before & After Exercise: For every pound lost during exercise, drink 16–24 ounces of fluid with electrolytes.
Adjust for Conditions: In hot or humid weather, increase your electrolyte intake due to higher sweat rates.
By understanding your body’s needs and choosing natural replenishment options like the recipes above, you can stay hydrated while supporting peak performance!
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Ingredients:
1 cup coconut water (provides ~600 mg potassium and ~40 mg sodium)
1 banana (provides ~400 mg potassium)
1/2 cup spinach (provides ~80 mg magnesium)
1 tablespoon chia seeds (provides ~50 mg calcium)
Instructions:
Blend all ingredients and enjoy post-workout.
Nutritional Info:
Provides ~1,000 mg potassium, ~40 mg sodium, and small amounts of magnesium and calcium.