How can you replenish electrolytes

Everyone knows that when you exercise or sweat heavily it is essential to drink plenty of water to replenish your water. That’s fantastic. However, we must not forget the importance of replenishing electrolytes that have been lost. Electrolytes are minerals and salts such as potassium, sodium calcium, magnesium, and chloride in the body, that help maintain the balance of blood pressure and fluids.

If you’re carrying excessive or insufficient amounts of any electrolyte, you may experience dehydration, excessive hydration, or other issues in the event that it is not replenished promptly. It’s true that drinking a recovery drink isn’t the only method to replenish your supply of electrolytes, but it is one of the fastest ways to do it. If you’re in the require of an extra boost in electrolytes, consider these eight foods which replenish electrolytes quickly.


Milk and yogurt are great sources of calcium electrolytes. One cup of milk has around 300mg of calcium, while one cup of yogurt has around 350mg. Both are great post-workout snacks to replenish electrolytes and increase the intake of protein!


Bananas are considered to be the most potassium-rich of vegetables and fruits. With 422mg of potassium in a banana, it’s easy to understand the reason why! Potassium is a key ingredient in regulating muscles as well as blood pressure. If you don’t have it, you could suffer from sub-optimal muscle performance. The best part about bananas is that they’re packaged in a convenient pouch! They’re the ideal grab-and-go before or after a workout.

Coconut Water

To get a quick energy and electrolyte boost before or following a workout Try coconut water. Coconut water is a good source of 600mg of potassium and 252mg sodium in a cup but can differ widely based on the brand. It also has natural sugar that helps to replenish energy stores that are depleted when you exercise.


The fact that summer is over does not mean that you have to stop drinking watermelon. Actually, it’s an excellent post-workout or pre-workout snack! It is packed with healthy nutrients such as natural sugars, potassium, and water. Take a bite or two of watermelon following exercise to increase the energy level and replenish electrolytes.


Avocados, also known as Nature’s Butter are a great source of Potassium. In fact, one avocado contains approximately 975mg of potassium. That’s twice as much as the banana. Choose to put 1/4 of an avocado with a slice of toast after a workout to replenish your energy and replenish your water!

Cook white meat and poultry.

Electrolytes can be obtained by eating white meats and birds. In 100 grams of turkey white meat, there is 349 mg (12 percent daily value) of potassium and 1200 mg (52 percent of DV) in sodium. Other zinc sources are shellfish, beans, hemp seeds, as well as lentils according to Jones.

Drink fruit juice

Although juices like lemonade, orange, and banana are all electrolytes, however, one is unique in the form of pomegranate juice. The juice of this fruit is an excellent source of electrolytes since one cup has 533 mg (18 percent of DV) of potassium.

Drink a glass of water with your breakfast or for an afternoon pick-me-up. If you’re trying to increase your electrolytes intake to replenish them make sure you drink the pure juice from fruit to stay clear of options that are high in sugar added.

Try drinking electrolyte-infused water

The amount of electrolytes present in water infused with electrolytes varies according to the brand. They are sold in a variety of grocery and sports shops. The most popular brands are Gatorade as well as Powerade. Certain electrolyte-infused water brands may have an excessive amount of sugars Be aware of the nutritional label before you purchase one. The majority of people don’t require an electrolyte drink unless they have had a long, intense workout.