The human body is a fascinating creation of the almighty. With every organ linked to each other and every function affecting the other, the amount of work our body does is unimaginable.
Electrolytes are one of the key functional components of the human body. They are known as the substances which conduct electricity in the presence of water.
Major electrolytes required by the human body for consistent and smooth body functioning are-
- Sodium
- Potassium
- Magnesium
- Calcium
- Bicarbonates
- Chloride
- Phosphate
Our body naturally contains electrolytes but their constant replenishment is very important to prevent conditions like dehydration.
That is the reason, consumption of electrolyte foods and drinks is highly encouraged. The dietary sources are the only prime way through which our body can compensate for all the fluid and electrolyte losses.
What do electrolytes do?
Electrolytes perform a wide range of functions in our bodies. These are described as follows-
- Sodium helps in regulating the total water amount and plays a crucial role in nerve conduction and stimulation.
- Potassium is one of the major electrolytes involved in the regulation of heartbeat and muscle functioning.
- Chloride ar the electrolyte that maintains the normal balance of fluids. It is also a major component of table salt (NaCl).
- The bicarbonate ion in the body serves as a buffer by maintaining the acidity levels (pH0 in the blood and other fluids.
Factors leading to electrolyte imbalance
It is normal for electrolyte levels to fluctuate now and then and there are many reasons behind it. But what’s concerning is the level of imbalance the body goes through.
If the electrolyte is imbalanced, it can result in your body creating too many or not enough minerals or electrolytes.
The major causes due to which the body experiences electrolyte imbalance are-
- Fluid loss due to sweating during heavy or strenuous workouts
- Diabetes
- Prescription medications like diuretics, antibiotics, etc.
- Diarrhea ( due to dehydration)
- Nausea and vomiting
- Cardiovascular problems
- Eating disorders or wrong dietary pattern
- Substance abuse (smoking and drinking)
Best electrolyte foods to replenish your body
To prevent electrolyte imbalance, a balanced diet incorporated with all the major electrolyte foods is quite necessary.
Moreover, hydration is also one of the equally important body functions and requirements. Here are some of the best sources of electrolyte foods and drinks that you can go for.
● Dairy products
Dairy products are one of the excellent sources of electrolyte calcium- milk, yogurt, cheese to name some.
It is estimated that 1 cup of milk contains around 306 mg of calcium whereas 1 cup of yogurt contains about 450mg.
● Bananas
Bananas are the richest source of potassium with around 422 mg potassium present in one banana.
The nutritional properties of bananas help control blood pressure and smooth muscle function. Bananas also make one of the hot-shot addition in pre or post-workout nutrition meals.
● Watermelon
What a steaming cup of tea is to rains; watermelon is to summers. It is one of the most hydrating and refreshing foods to go for to replenish the electrolyte of the body.
Watermelon is loaded with many nutrients like natural sugars, potassium, and water. It is a one-way solution to boost your energy stores and get a quick hands-on after a seating outing or workout.
● Avocado
When it comes to the best electrolyte foods, avocados definitely make it to the hit list!
1 avocado = 975 mg potassium
This is literally 4 times the amount of potassium present in a single banana which itself proves the richness of potassium in avocados.
● Coconut water
Coconut water is probably one of the best natural electrolyte drinks one can opt for.
With around 600 mg potassium and 252 mg sodium in one cup, coconut water is considered even better than plain water for hydration.
The natural sugars present in coconut water are a great source of energy and acts as one of the best immunity boosters.
● Smoothies
Smoothies are preferably one of the most interesting and self-modified drinks you can opt for. It is basically a blend of many different fruits and vegetables and thus, you are getting all the electrolytes you need from a single source!
Smoothies are also one of the best post-workout recovery options. The only reminder here is not to consume smoothies while in the middle of a heavy workout.
● Electrolyte-infused water
Electrolyte-infused waters are a low-carb and low-calorie option to keep you hydrated. With these, one can easily replenish the lost electrolyte stores of the body.
However, commercially sold electrolyte-infused water is also packed with added sugars so if you are not into extra sugar calories, prefer sugar-free alternatives.
- Sports drinks
Sports drinks are commercially sold alternatives for replenishing electrolytes and maintaining fluid balance along with providing instant energy boost pre or post-workout.
With the advantages of hydration, energy boost, and muscle function, sports drinks also contain added preservatives, flavors, and sugars which make them unfit for consumption in excessive amounts.
To make the most of the benefits of a sports drink, you can opt for sugar-free brands. Apart from these, you can also opt for natural energy drinks as a safe choice for hydration and electrolyte restoration.
Get an insight into 7 Natural Energy Drinks to Go For in 2021.
Bottom Line
Electrolyte and fluid balance is one of the most essential functions of our body. With the right diet and correct food choices, you can easily level up your electrolyte levels and maintain good hydration levels.
Primary keyword- Electrolyte foods
