Electrolytes! 

Just like all the nutrients, such as vitamins, proteins, and carbs, our body also requires electrolytes. Electrolyte deficiency can cause a number of health issues along with some severe symptoms. 

Electrolytes are extremely important for the proper functioning of your body. Now, the question is how you will get enough electrolytes. 

Here, in this article, we will talk about that only. But before starting with the main topic, we will provide a piece of basic knowledge about electrolytes. This includes what electrolytes actually are and how much electrolyte you should have. 

What Are Electrolytes?

Basically, electrolytes are the minerals that are present in your body and have an electric charge. They are present in your blood, tissues, urine along with other body fluids. For regulating the overall amount of water in the body, electrolytes are crucial. 

Electrolytes help in everything from muscle contractions to nerve responses. In case you have just finished an intense workout, it is really easy to become electrolytes deficient. 

Also, in case you are suffering from symptoms like diarrhea or vomiting, you might have a deficiency of electrolytes. In case your electrolyte imbalance is severe, it could lead to twitches and muscle cramps, heart arrhythmia, weakness, or paralysis. 

If the condition gets too extreme, it can even cause death via cardiac arrest. Here are the necessary electrolytes. 

  • Potassium.
  • Sodium.
  • Chloride.
  • Calcium.
  • Phosphorus.
  • Magnesium. 

How Much Electrolytes Do You Need

Now you know what electrolytes are; now we will know the minimum amount of electrolytes you require in order to stay healthy and out of danger. On the basis of gender, age, and type of physical activity, different individuals need various amounts of electrolytes

Here is a chart that will help you understand how much electrolytes you should have in your body. 

Types Of ElectrolyteMale (19 to 50 years)Female (19 to 50 years)
Magnesium 400 – 420 mg310 – 320 mg
Potassium 3,400 mg2,600 mg
Sodium Less than 2,300 mgLess than 2,300 mg 
Calcium 1,000 mg1,000 mg 

How To Get Enough Electrolytes

Now we will start with the main topic. When you are thinking about getting an adequate amount of electrolytes, you will be happy to hear that there are several ways to include the intake of electrolytes in your diet. 

Here we will talk about some drinks and foods which can assist you in replenishing your electrolyte stores. 

Unsweetened Coconut Water

By drinking one cup of coconut water, you are taking around 350 mg of potassium or something nearly around 13% of your DV or daily value. You will find this drink at almost every grocery store. The best part is that you can use it as an alternative to bottled water. 

Bananas

This is another amazing source of electrolytes. Bananas are a rich source of potassium. The potassium level in a banana is 422 mg or 16% DV. by putting some peanut butter on your banana, you can add a boost of protein to that. You also can have bananas with oatmeal to get some fiber. 

Fruit Juice

Juices like lemonade, orange, and bananas offer electrolytes. But the winner is always pomegranate juice, which is a fantastic source of electrolytes. One cup of pomegranate juice contains 533 mg or around 18% DV of potassium. 

You can include a glass of pomegranate juice in your breakfast or have it during the mid-afternoon. In case you are increasing your intake of juices to get enough electrolytes, always stick to a cup of 100% fruit juice for avoiding options that are high in added sugar. 

Watermelon

There is no need to limit watermelon only to summer for a boost in your electrolytes intake snack on watermelon throughout the entire year. You will get 320 mg or 11% DV of potassium from a medium-size wedge of watermelon. 

As the name says, this fruit is also incredibly hydrating as it contains 92% water. So, after those sweaty workout sessions, watermelon is a great snack.  

Electrolytes Infused Water

Electrolytes infused water is another rich source of electrolytes. However, the amount of electrolyte varies from one brand to the other. You will find them at sports stores and most grocery centers. When you are buying one, you need to ensure that you are opting for a sugar-free option

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