What foods contain electrolytes?
Electrolytes Explained:
Electrolytes contract muscles, generate electricity, and move fluids and water within the body. Some examples of electrolytes are sodium, potassium, chloride, bicarbonate, calcium, and magnesium. Electrolytes are found in fruit juices, milk, and many fruits and vegetables (eg, avocados, potatoes, bananas).
It is possible to get electrolytes from many healthy foods.
How much does anyone really know about electrolytes? The word electrolytes has become a household word lately because many people are familiar with all of the popular sports drinks today. You’ve probably read that electrolytes are good for you and that it’s important to have them when you’re dehydrated or sick. But the thing is, when you’re sick, sugary sports drinks are the last thing your body really needs. Did you know that you can also get electrolytes from many healthy foods?
The real facts about electrolytes:
Electrolytes are liquids, solids, or gases that contain electrically conductive ions and can be measured by laboratory studies of blood serum. The general public wasn’t really aware of electrolytes until some sports drinks started claiming they contained more electrolytes than water. People who exercise or are physically active lose electrolytes when they sweat and need to replenish their electrolytes to get their energy back. Sweat is generally made up of 99 percent water and one percent electrolytes.
Types of electrolytes:
What you probably haven’t been told is that the best source of electrolytes is food, not sugary drinks. Many vegetables, whether canned, fresh, or frozen, are high in electrolytes, as are fruits, bread, and milk. Potatoes (best to mash with added salt), avocados, dried fruit, soy products, coconut milk, red and white wine, bread, and most meats are sufficient options to replenish your diet. your body’s electrolyte needs. However, excessive intake of inorganic sulfates can cause diarrhea.
Salty foods can also be used for sodium electrolyte replacement. Salted meats, peanuts, butter – all of these sources are also effective in replacing chloride, which is another electrolyte that can be lost along with sodium through sweat. Excess sodium chloride intake can lead to high blood pressure, which can lead to heart problems, so watch how much you consume.
Potassium is an electrolyte that can also be lost through sweat. It can be replaced with fruits like bananas, dairy products, vegetables, nuts, and meats. When replaced with food alone, there have been no documented or reported side effects, but potassium replacement through supplementation can lead to hyperkalemia. A potassium overload can lead to sudden death in people with kidney health problems or kidney failure.
Spring water or tap water does not contain electrolytes. But water with a pinch of salt, sugar, and flour added will provide your body with plenty of electrolytes.
Misconceptions about electrolytes:
You should not drink large amounts of water to rehydrate when you have been exercising. Rather, you should drink small amounts of water and eat an energy bar at the same time to replenish your electrolytes. Sports drinks are loaded with sugar, but there are some sugar-free brands out there if you look for them. When your body is still active during workouts, it will have a hard time absorbing electrolytes until you’ve stopped for a short rest period. So while doing strenuous physical exercise, just drink small amounts of water until you can rest for a short time.
The benefits of electrolytes:
If your electrolytes are correct, you’ll experience less muscle cramps and spasms, increased endurance, and less soreness after a workout. If you wake up at night with muscle spasms or cramps, just put a pinch of salt in a glass of water and take a few sips. Overnight, your body will replenish its electrolytes and you won’t experience the same severity of cramps the next day.
A word of caution about electrolytes:
Jerky is high in electrolytes, but should not be eaten very frequently. Carcinogens are found in smoked foods, and while most jerky eaters don’t eat enough jerky to make them sick, it’s important to eat small amounts if you exercise, but no more than a couple times a week. Beef jerky is very salty, so it’s a wonderful source of electrolytes, but it’s not a great source of any other nutrients.
Some homeopathic remedies to replenish electrolytes:
Epsom salt soak —
To instantly replenish needed electrolytes, create an epsom salt (magnesium sulfate) bath that allows the minerals to penetrate directly into the body’s pores. Put 2 cups of Epsom salt in a warm bath every week.
Hydration is important —
Everyone should drink plenty of water every day, and you can add a teaspoon of salt to every 8 ounces of water you drink as an added bonus, which contributes to proper electrolyte balance. It’s especially important to stay hydrated if you exercise regularly. Sweating and exercising depletes your electrolytes, so take these precautions before beginning any strenuous activity.