Physical Health, Wellness / Self-Care

Best Food and Drinks to replenish your Electrolytes

Essential minerals.

words by: Natasha Marsh
Oct 29, 2021

Lately, I’ve been feeling tired. Like tired, tired. Which has been especially weird since I drink between 80 to 120 ounces a day and eat and sleep relatively well. I pride myself in staying hydrated but something has certainly been off. After a bit of research, I discovered my electrolytes intake was directly affecting my energy. Translation: it was low.


What are electrolytes?

Electrolytes (chloride, potassium, magnesium, sodium, and calcium) are minerals that spark electrical impulses in your body — set up to fuel your body’s cells into optimal level of function. A healthy body has a good balance of electrolytes that support the brain, blood flow, healthy muscles, and hydration.


You lose electrolytes like sodium, during high levels of physical activity through sweat. Basically, when you work out, your blood becomes thicker as you lose water and as a result, the temperature in your body rises as it realizes there isn’t enough fluid to cool you down. Your heart might start to beat heavily to keep up. You can also lose a drastic amount of electrolytes when you are sick — causing fatigue, headaches, pounding heartbeat, muscle cramps and more.


What electrolytes should I be consuming?

The good news? There are loads of food and drinks to recharge — keeping your muscles active and hydrated.


Salt – Of course not in excess, but the body needs salt to function. Avoid highly processed food that have high levels of sodium (like fast foods) and opt for natural sources.

Nuts and seeds – Grab all the cashews, peanuts, sunflower seeds and almonds your heart desires. As it turns out, magnesium and phosphorus are popular ingredients in nuts and seeds that will boost your energy.

Chia seeds – There’s a reason you see chia seeds in smoothies, oatmeal yogurts, parfait, acai bowls, pancakes and more. These tiny seeds absorb up to 12 times their weight in water — making them a grand hydrator.

Sports drinks – Gatorade, Nuun, and other sports drinks are great because they have carbs and electrolytes. They are truly one of the easiest options to regaining some electrolytes.

Sweet potato – Packed with potassium, vitamins and sodium, sweet potatoes are not only delicious but nutritious. Add a dash of salt or other electrolyte promoters for a great snack or meal.

Coconut water – If you hate smoothies or green juice, coconut water is the perfect option for you. It’s hydrating and full of minerals.

Organic green tea – Packed with vitamins, minerals, and antioxidants, green tea is both hydrating and energizing. It will help support a healthy metabolism and good brain function. Plus it’s also been known to decrease inflammation.

Bone broth – Bone broth is warm, tasty and a really good electrolyte booster. You can drink it alone or add it to your favorite soup. It’s also amazing for curing hangovers.


In related news, here’s why you should consider intermittent fasting and a list of foods to eat to promote hair growth.


Photo via Burcu Atalay Tankut/Getty Images