A healthy diet is one of the best ways to protect your body from sickness. This is especially true when it comes to electrolytes and hydration, as these two elements are essential for a functioning system. Electrolytes are minerals that regulate fluids in the body and maintain proper blood pressure, while hydration refers to maintaining water levels within cells.
What Are Electrolytes
Electrolytes are chemical compounds that have either a positive or negative charge. They allow for the transfer of electricity and ions in cells, tissues, and body fluids to maintain water balance inside your body. In other words: they regulate fluid levels, so you don't dehydrate.
Why Do We Need Them
Electrolytes are essential for the body's electrical system. When using our muscles, we use up electrolytes and need to replace them. Electrolytes also help regulate fluid balance in your body. With dehydration a common problem, it is crucial that you replenish depleted electrolyte levels and water lost through sweat or urine with fluids like sports drinks or fruit juices containing significant amounts of sodium (salt) and potassium. You can also get these nutrients from foods such as bananas and oranges, which are high in electrolytes and carbs, which will provide an extra energy boost when needed too.
Foods High In Electrolytes That You Should Eat For Better Hydration And Overall Health
This beverage has lots of potassium which will help replace what you lost during exercise by maintaining your blood pressure levels to keep them from dipping too low. It also has calcium that can't be found in many other drinks like coffee, as well as magnesium for muscle recovery after an intense workout session. If you want something sweet but without any sugar, then skimmed cow's milk may be the right choice for you.
Canned sardines are great high-electrolyte food, with over 1000 milligrams per can. Fresh fish like salmon and herring also have a lot of electrolytes as well.
Shellfish: Since shellfish is mostly water, it's no surprise that this group has the most natural sources of sodium and potassium on its own. Lobster contains about 700 milligrams in one serving, while shrimp has around 2000 mgs for two servings. So if you're looking to avoid salt altogether or don't want too much meat in your diet (vegans), try substituting shellfish for these foods instead.
Bananas stand out for their high potassium content. One banana delivers 450mg of this electrolyte, which is more than enough to replenish the body’s stores and prevent muscle cramps from occurring. Bananas are also known as pre-workout fruit because they can be consumed before exercise to reduce fatigue while working out. This fruit offers adequate amounts of carbohydrates, protein, fat, and antioxidants like Vitamin C that work together to replace nutrients lost during physical exertion.
One of the foods high in electrolytes is avocado.
Avocados are a great source of potassium, magnesium, and calcium, which help stimulate muscle contractions that help to regulate blood pressure levels. A good portion size for an adult would be around two to three tablespoons or about one whole fruit per day.
How To Tell If You Have Too Many Or Not Enough Electrolytes - Signs Of An Imbalance
Sign Of Too Little Electrolytes:
- Nausea, vomiting, diarrhea
- Heart palpitations
- Muscle cramps or spasms
Signs Of Too Many Electrolytes:
- Diarrhea - Caused by a high level of sodium in the bloodstream.
- Sudden weight gain from excessive water retention due to increased fluid volume.
- Irregular heartbeats and arrhythmias due to an imbalance in potassium levels. Warning: This is not always serious and can be easily treated with medication such as cardiac glycosides which work on balancing neurotransmission between the brain and the heart muscle cells."
Get More In Your Diet
Electrolytes are important because they regulate the balance of fluid in our bodies. They also play a key role in muscle contractions and heart function, so it’s important that we stay hydrated by drinking enough water throughout the day. The best way to ensure you get all of your necessary electrolytes is with added supplements like this hydrating powder.