Everything to Know About Electrolytes From Food (2024)

Foods with electrolytes include fruits, vegetables, lean meats, and plant proteins. Consuming these foods can help fuel your body and help it to meet its electrolyte needs.

Electrolytes are minerals that carry an electric charge and are essential for maintaining body function. They are found naturally in the body—in blood, urine, and tissues. Electrolytes include sodium, potassium, phosphorus, magnesium, and calcium. You get most of your electrolytes from your diet.

These substances are vital for producing energy, supporting hydration, stimulating muscle contractions, regulating blood pressure, supporting nerve health, and more.

Electrolyte balance might be affected by exercise, sweating, vomiting, diarrhea, medications, or kidney problems. Drinking water and eating a healthy diet can help maintain electrolyte balance. Electrolyte drinks (sports or rehydration drinks) may help replenish electrolytes lost to heavy sweating, vomiting, or diarrhea.

This article will provide information on vital electrolytes and their function. It will also discuss when it is crucial to get enough electrolytes, food vs. drink sources, and more.

What Are Electrolytes?

Several vital electrolytes are needed to maintain normal body functioning. These include:

• Sodium: Sodium is key to maintaining the right balance of fluid in the body. It helps regulate blood pressure, send nerve signals, and assist with muscle contractions.Not enough sodium (hyponatremia) could lead to confusion, behavioral changes, loss of muscle control, seizures, and coma.
• Magnesium: Magnesium helps the body’s cells convert nutrients into energy. Magnesium is involved in muscle and nerve function, blood pressure regulation, energy production, DNA repair, and more.Not enough magnesium could lead to muscle spasms and weakness, seizures, and abnormal heart rhythm.
• Potassium: Potassium is involved in muscle contraction, nerve function, blood pressure and heartbeat regulation, and fluid balance. Low blood potassium could lead to muscle weakness and cramping, dizziness and fainting, and kidney or heart damage.
• Calcium: In addition to being an important component of bones, calcium is needed in the blood and tissues for blood-clotting, muscle contraction, and regulation of blood pressure, heart rhythm, and nerve function.Not enough calcium in the blood could lead to muscle weakness and spasms, numbness and tingling, abnormal heart rate, and memory loss.
• Chloride: Chloride helps regulate the movements of fluids, nutrients, and gases into and out of cells and maintains pH levels (balance between acid and base). It is also important for nerve and muscle cell function. Most people get chloride from table salt (sodium chloride).
• Phosphorus: Phosphate, a molecule containing phosphorus, is a crucial element that the bones, teeth, and cell membranes need. It regulates enzymes and pH balance and promotes normal function of the heart, nerves, and muscles. It is also a building block of genetic material and adenosine triphosphate (ATP), a molecule involved in energy production.
• Bicarbonate: Bicarbonate is a form of carbon dioxide produced by the body’s metabolism. It is regulated by breathing out carbon dioxide and by the kidneys. Bicarbonate works with sodium, potassium, and chloride to regulate pH levels. Not enough bicarbonate could lead to alkalosis (an abnormal condition that causes a serum pH increase in tissue).

When Is It Important to Get Enough Electrolytes?

An electrolyte imbalance occurs when certain body electrolytes are too high or too low or if fluid levels change.

Common reasons for electrolyte imbalance include:

• Fluid imbalances: A loss of fluids and electrolytes can occur due to vomiting, diarrhea, or excessive sweating (such as with hot weather, exercise, or heavy exertion). Drinking too much water can also lead to fluid and electrolyte imbalances.
• Kidney problem: Chronic kidney disease can lead to electrolyte imbalances. The kidneys typically play a significant role in maintaining levels of common electrolytes, but impaired kidney function can lead to abnormalities.
• Other health conditions:Some medical conditions can lead to electrolyte imbalances related to disease processes and medications used to treat the conditions. This includes diabetes, thyroid disease, infections, cancer, Addison’s disease, and autoimmune diseases.
• Certain medicines: Medications linked to electrolyte imbalances include chemotherapy medicines, beta-blockers, laxatives, corticosteroids, and diuretics (remove excess fluids in the body).
  

Foods With Electrolytes

Many food sources are loaded with essential minerals and salts that can keep your electrolyte levels in a healthy range.Table salt is sodium chloride, so foods with added salt provide both of these electrolytes. The body produces bicarbonate, so food sources are not needed.

Foods that can help you to replenish valuable electrolytes include:

• Sodium: Salted nuts, pretzels, cheese
• Magnesium: Dark leafy green vegetables (spinach, Swiss chard), seeds (chia, pumpkin seeds), nuts (almonds, cashews, peanuts), legumes (edamame, black beans, kidney beans), low-fat dairy products (milk and yogurt), salmon, halibut
• Potassium: Bananas, potatoes, leafy greens, citrus, mushrooms, clams, tuna, yogurt, and legumes (beans, lentils, and peas)
• Calcium: Milk, yogurt, soy milk, sardines, spinach, collard greens, kale
• Phosphorus: Yogurt, chicken, oatmeal, lentils, salmon, rice, cheese

Foods vs. Electrolyte Drinks

Electrolyte drinks contain water and electrolyte minerals, including potassium, sodium, chloride, and magnesium. They are available ready to drink and as dissolving tablets and powders that can be added to water.

Electrolyte drinks can help prevent imbalances and dehydration. They might be recommended after diarrhea or vomiting, when exercising for extended periods, and when in hot, humid environments.

Tips to Maintain Electrolyte Balance

Proper hydration is one of the easiest ways to maintain healthy electrolyte levels. Just make sure you are not taking in more water than needed because too much can flush out electrolytes.

According to Harvard Health, 4 to 6 cups of plain water daily is sufficient for most healthy people. This is part of a daily total water intake of 15.5 cups for men and 11.5 cups for women, with water also being provided by other beverages and foods. You will need more water if you are exercising or out in a hot environment.

If you have certain health conditions or take medications that might cause an imbalance, ask your healthcare provider what fluid amounts can help prevent dehydration and electrolyte imbalance.

Additional ways to maintain a healthy electrolyte balance are:

• Eat whole foods:Eating whole foods is a good way to get the majority of your electrolytes. Avoid processed foods with little or no nutritional value. Whole foods are foods that have very little processing and refining and are free of additives and artificial flavors. These foods include vegetables, fruits, whole grains, legumes, dairy, nuts, seeds, and animal and plant proteins.
• Avoid salt: While sodium is important for electrolyte balance, it's important not to overdo it. Many processed foods contain high amounts of salt. These include sauces, salad dressings, frozen dinners, cheese, deli meats,and snack foods.
• Recover after exercise: After working out, consume foods that contain electrolytes. This can help you to avoid muscle fatigue and replenish electrolytes lost in sweat.
• Avoid excessive heat: Try to avoid outdoor activities during the hottest times of the day. If you are indoors on hot days without air conditioning, you will also want to avoid exercising or choose light activities only instead.
• Talk to a healthcare provider: If you think a health condition or a medication you are taking is leading to an electrolyte imbalance, a healthcare provider can prescribe medications to counteract the effects of the health condition or replace a medication. Make sure you let your healthcare provider know about all prescription and over-the-counter (OTC) drugs you are taking.
• Avoid OTC diuretics: Don’t overuse OTC diuretics or take them for long periods without checking with a healthcare provider.

Summary

Electrolytes are electrically charged minerals essential to your body’s overall function. These substances include sodium, potassium, and calcium. You can manage your electrolyte levels by consuming foods loaded with these nutrients.

Examples of specific foods containing electrolytes include bananas, leafy greens, citrus fruits, mushrooms, low-fat dairy, halibut, tuna, and legumes. Electrolyte drinks might also be helpful for maintaining levels, especially after exercising for extended periods and when in hot, humid environments.

Common causes of electrolyte imbalances include dehydration, chronic kidney disease, Addison’s disease, diabetes, autoimmune diseases, and medications, including diuretics.

Electrolyte imbalances can lead to health problems, including muscle spasms, weakness, and heart rhythm problems. If you suspect that your electrolytes are not where they should be, talk to a healthcare provider.

Staying hydrated and eating a healthy and nutritious diet can prevent electrolyte imbalances. Other ways to prevent an imbalance include avoiding exercise in hot, humid environments, reducing salt intake, managing health conditions, and addressing medication concerns with your healthcare provider.