When we think of hydration, water comes to mind, but electrolytes play a critical role in maintaining fluid balance, muscle function, and nerve signaling. Before electrolyte supplements... there was (you guessed it)... FOOD. Instead of relying solely on electrolyte supplements, you can boost your intake through real, whole foods!
Electrolytes are minerals that carry a natural positive or negative electric charge when dissolved in water, which is why they are found in blood, sweat, and urine. Our core electrolytes are sodium, magnesium, potassium, chloride, phosphate, and bicarbonate. Our body needs these essential minerals to maintain an optimal environment for our body. Cells in your body use electrolytes to conduct electrical impulses, which control important functions such as:
Muscle contraction
Transmitting nerve signals (mood and cognition)
Balancing fluids - pH and hydration
Regulating blood pressure
Nutrient delivery and absorption
Regulate body systems
Aids in digestion
So how do electrolyte supplements compare to whole food sources? Let's start by comparing two of the leading supplement brands: LMNT (left) and Liquid IV (right)
Sodium
Helps regulate water levels in your body and maintains healthy blood pressure. You can easily get sodium from natural sources like pickled foods and cheeses. I personally love using mineral salts such as Celtic salt or Redmond Real Salt.
1/4 tsp salt: 530 mg
1 serving of pickled veggies: ~400 mg
1 oz parmesan cheese: 400 mg
3 oz oysters: 354 mg
8 oz bone broth: ~300 mg
Potassium
Balances sodium and supports heart and muscle function. Rich sources include bananas, cantaloupe, and coconut water.
8 oz coconut water: 575 mg
1 cup cantaloupe, cubed: 430 mg
1 medium banana: 425 mg
1/2 papaya: 390 mg
1 medium mango: 325 mg
1 kiwi fruit: 240 mg
Magnesium
Vital for muscle recovery and energy production. Reach for pumpkin seeds, spinach, or almonds to up your magnesium game. Just 1 oz of pumpkin seeds gives you 160mg, while 1 cup of spinach adds 158mg
1 oz pumpkin seeds: 160 mg
1 cup cooked spinach: 158 mg
2 Tbsp chia seeds: 100 mg
1 cup cooked buckwheat: 86 mg
1 oz almonds: 80 mg
1/2 cup beans: 60 mg
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