Food Sources Of Electrolytes

What comes to mind when I say the word, “electrolytes?”

Most people tend to think of a large, colorful Gatorade or Powerade beverage. Perhaps you’ve ventured into other brands of electrolyte beverages such as Nuun, Osmo, Skratch, Body Armor, or Tailwind. But more likely than not, a cold flavorful drink came to mind. What, most likely, didn’t come to mind was a food source for electrolytes. 

Due to electrolyte’s role in hydration status, it’s no surprise that we often forget food sources of electrolytes when considering our replenishment strategies. That being said, they are just as valid of an option if food sources of electrolytes fit your preference better.

Why Are Electrolytes Important?

Electrolytes are a critical component of fueling for an endurance athlete. Electrolytes play critical roles in regulating muscle contractions and hydration status during exercise. Having too much or too little concentrations of electrolytes during exercise can cause muscle cramps, dizziness, fatigue, confusion, headaches, and significantly decreased performance. 

For the most part, our kidneys do a fantastic job at regulating electrolyte levels throughout light exercise & daily activities. However, anytime we sweat in large amounts due to heat or duration of activity, replenishing our body with lost electrolytes is necessary in order to avoid the negative effects of dehydration. 

Sodium & chloride are the two electrolytes lost in greatest concentrations in our sweat, and should therefore be the two minerals we focus on the most when looking for food and beverage sources of electrolytes. Potassium, magnesium, and calcium are 3 other electrolytes to include as well.

Food Sources Of Electrolytes

Here’s a list of foods you can try that are rich in these nutrients: