All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy. Jackie is also a member of the international society of sports nutrition, where she often participates in different research projects and data collection with other ISSN members from Nova University.

You can find her on LinkedIn here. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Table of Contents What are Electrolytes Foods to Replenish Electrolytes Sodium Potassium Calcium Magnesium Should You Use Electrolyte Beverages Signs of Electrolyte Imbalance Electrolytes Lost in Sweat What are Electrolytes?

How to get electrolytes One of the easiest ways to get electrolytes is by eating foods rich in the minerals. Foods to Replenish Electrolytes Here are some of the best natural sources of electrolytes you can consume to replenish electrolytes: To replenish sodium: Salted Nuts Pretzels Crackers Deli Meats Smoked Salmon Canned Beans To replenish potassium Bananas Potatoes Leafy Greens Citrus Coconut Avocado Zucchini Mushrooms Halibut, Cod, or Tuna Legumes To replenish Calcium Milk Yogurt Almonds Broccoli Fortified Cereals To replenish Magnesium Pumpkin Seeds Spinach Dark Chocolate Nuts Whole Grains Peanut Butter Should You Use Electrolyte Drinks?

The Best Drink to Replace Electrolytes Choosing electrolyte beverages such as Pedialyte, sports drinks like Gatorade, Powerade, or Body armor, electrolyte infused waters, or mixing electrolyte powders in your water is highly recommended if participating in activities outside for long durations.

Luckily, many electrolytes exist naturally in foods Read also: Monitoring Hydration Levels Electrolytes Lost in Sweat The majority of people will usually lose electrolytes by excessive sweating and not replacing both fluids and electrolytes lost in sweat.

Conclusion Overall, electrolytes are important for maintaining hydration levels and ensuring optimal muscle and nerve function. The Author. Related Posts. Nutrition Considering Medication for Obesity? Here's What You Need to Know. Nutrition The Blue Zone Diet: What to Eat to Live Longer.

Sign up to receive content, exclusive offers, and much more from NASM! Popular Recent. Protein and Weight Loss: How Much Protein Do You Need to Eat Per Day? By Brad Dieter. You can get dehydrated quickly while sick, often without realizing it — and illnesses like the flu and stomach viruses that cause vomiting can accelerate that dehydration even more quickly and drain your body of these essential minerals.

In extreme cases, like the current COVID coronavirus outbreak, the Centers for Disease Control recommends having a supply of electrolytes and vitamins on hand as a precautionary measure. An electrolyte solution that is free of sugar and harmful additives, like our TB12 Electrolyte blend , is the purest way to replenish these minerals as you recover from an illness.

We also recommend supplementing with Vitamin D , a Multivitamin , or a Probiotic to help support a healthy immune system. Symptoms of hyponatremia include vomiting, nausea, headache, confusion, low energy, drowsiness, fatigue, restlessness, irritability, muscle weakness, spasms, and seizures.

The best way to do that is to consume electrolytes in liquid form during your workout to stay hydrated, and post-workout to refuel—allowing your muscles to properly recover. One source of electrolytes is the food you eat. Essential electrolytes are found in a wide variety of plant and animal food sources.

Despite the fact that most Americans i. Potassium is found in leafy greens and vegetables like spinach, parsley, lettuce, broccoli, peas, lima beans, tomatoes, and potatoes, especially the skins.

Oranges, bananas, apples, avocados, raisins, and apricots also contain potassium. Potassium can also be found in fish and meats in high amounts. Chloride tends to come hand in hand with sodium as salt, but it can also be found in tomatoes, lettuce, and olives.

Magnesium can be found in many of the same places as potassium. Leafy greens, figs, nuts, avocados, bananas, raspberries, peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts, and several kinds of fish contain high levels of magnesium.

Foods rich in calcium include broccoli, cabbage, okra, breads or grain products made with fortified flour, and any fish with edible bones such as sardines. The best way to get the nutrients your body needs is to focus on eating real food, preferably organic, and mostly plant-based.

Studies have found that adding salt to fluids greatly improves fluid retention, especially when restoring fluid balance after significant electrolyte loss which occurs with sweating, increased core temperatures, or exercise-induced breathing [ 2.

Sports drinks are widely marketed as a fast solution for athletes to refuel after a hard workout. While this may seem like a clever marketing ploy, there is a lot of science to back it up.

Performance: Magnesium has been shown to have a positive impact on grip strength and lower-leg power and improve exercise performance by enhancing glucose availability in the brain, muscles, and blood [ 4. Recovery: Studies suggest that drinking a beverage with a mix of carbohydrates, protein, and electrolytes such as sodium can optimize water absorption, yield a faster recovery turnover, and may be more effective at enhanced performance and recovery than water alone [ 6.

Each blend is hand-mixed just for you and offers a personalized combination of highly bioavailable protein and functional ingredients like electrolytes based on your activity data, health goals, and dietary preferences. Order your custom blend today. Electrolytes play a major role in muscle function.

Magnesium has been found to promote normal muscle function, contraction, and relaxation and can be used to treat muscle cramps [ 9. Maintaining pH balance is crucial for overall health, as it helps minimize changes in your internal environment.

If your body becomes too alkaline or too acidic, it can result in a variety of negative side effects. Electrolytes balance is essential for your body to function properly.

Not getting enough electrolytes can disrupt your fluid balance, leave you feeling tired or weak, and have significant consequences on athletic performance. You can replenish electrolytes through the following dietary sources.

Potassium: Bananas, avocado, spinach, broccoli, beans, and lentils. Magnesium: Greens, nuts, seeds, dry beans, and whole grains. Calcium: Dairy products, fortified dairy alternatives, and green leafy vegetables. Drinks with electrolytes include Elo Smart Protein.

However, be careful when selecting these products, as some may contain added sugars or other ingredients that can adversely affect health. An electrolyte imbalance can happen when your body has too much or not enough of certain minerals.

This can happen from [ Electrolyte imbalances can be dangerous and even life-threatening, as they can contribute to cardiac arrest and may hinder resuscitation efforts [ Yes, you can have too many electrolytes. Excess amounts can have an adverse effect on your health and can even be fatal in some cases.

Here are some health implications of having too many electrolytes. Hypernatremia too much sodium : Hypernatremia can be caused by insufficient fluid intake or excessive water loss.

Kidney disease, diabetes, and dementia can also increase the risk of hypernatremia. Hyperkalemia too much potassium : Hyperkalemia can negatively affect kidney function and cause cardiac arrhythmia, nausea, and irregular heartbeat [ Hypercalcemia too much calcium : Hypercalcemia can lead to fatigue, excessive thirst, nausea, vomiting, heart palpitations, seizures, bone pain, and muscle weakness [ Excess magnesium: This can cause stomach upset, nausea, vomiting, diarrhea, and abdominal cramping [ Electrolyte drinks are often touted as the gold standard for hydration, performance, and recovery.

And science agrees, stating that electrolytes can boost hydration levels, support muscle function, balance pH levels, and aid with performance and recovery. You can replenish electrolytes through dietary sources or electrolyte drinks like Elo Smart Protein, electrolyte tablets, coconut water, or fruit juice.

Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose or replace personalized medical care. Electrolytes are minerals that help balance the amount of water in your cells, keep pH levels balanced, and maintain the function of your brain, muscles, nerves, and heart [ 1.

Common natural electrolytes include sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates. Some benefits of electrolytes include enhanced performance and recovery, hydration, muscle contraction, and pH balance.

Excess amounts of electrolytes can have an adverse effect on your health and can even be fatal in some cases.