10 Great Sources of Electrolytes

What are the 6 essential electrolytes?

Electrolytes are minerals and compounds that your body needs to function properly. They have slight electric charges, hence the name “electrolytes”. Your body doesn’t necessarily need electrolytes to survive, but it needs electrolytes to run smoothly. Electrolytes help stimulate the nerve and muscle responses in the body, keeping it in tip-top shape.  

The 6 essential electrolytes are:  

  • Calcium
  • Potassium
  • Magnesium
  • Sodium
  • Chloride
  • Phosphate

Certain foods naturally contain high levels of these essential minerals and compounds. Eating a diet rich in electrolytes is key for anyone looking to boost their overall wellness.

1. Dairy

Milk, yogurt, cream, you name it — dairy is a fantastic source of calcium. A cup of milk contains about 300 mg of calcium and a cup of yogurt contains about 450 mg. Plus, milk and yogurt pack a punch of protein as well, making them a great choice for post-workout fuel. These are great to add to your morning smoothie to ensure you’ve gotten your daily calcium.

2. Coconut water

Mix up your regular glass of water and try adding an electrolyte-rich coconut water to your routine. Coconut water is a great source of potassium, sodium, and natural sugars that help replenish and hydrate the body. For an added boost, add a Morning Routine hydration pack to your coconut water for even more electrolytes, a great taste, and added health benefits.

3. Avocado

Everyone’s favorite little green fruit just keeps getting better and better. Avocados are rich in potassium. In fact, they contain double the potassium of a banana. Although avocados are incredibly healthy, they are also high in fat, so it’s a good idea to watch your serving size. Nutritionists recommend having ¼ of an avocado per serving. Spread it on toast, have it on the side of your breakfast plate, or add it to your morning smoothie.

4. Leafy greens

Kale, spinach, swiss chard, and the rest of the leafy green family contain loads of vitamins, nutrients, and calcium. Yes, not every source of calcium has to come from dairy! If you can’t have dairy due to a sensitivity or a plant-based diet, leafy greens are essential for getting your recommended daily amount of calcium. When cooking leafy greens, you’ll use more greens than you think you’ll need due to shrinkage in the pan. For a more creative way to get your greens, blend a handful of kale or spinach right into your favorite smoothie. You’ll hardly be able to taste the greens, but your body will appreciate the extra nutrients!

5. Bananas

Although avocados take the cake when it comes to potassium-rich fruits, bananas are many people’s go-to option to get a dose of the electrolyte — and an easy, healthy snack. Potassium aids muscle function, making bananas a perfect choice for a pre- or post-workout bite.

6. Electrolyte drinks

Sports drinks and electrolyte powders are a staple among athletes who want to improve their muscle function and hydrate quickly. They’re quick and easy to grab, making it simple for anyone to get a fast electrolyte boost. However, most electrolyte drinks contain loads of artificial sugar. Instead, opt for a sugar-free hydration pack like Morning Routine to get those 6 essential electrolytes daily and boost your overall wellness.

7. Watermelon

Bananas, you’ve got another competitor in the running: watermelon! This sweet, summery fruit is loaded with tons of stuff that’s good for the body, including natural sugars, water, and potassium. Watermelon juice works just as well for a tasty and sweet dose of electrolytes.

8. Almonds

Get your daily dose of healthy fats and the electrolyte magnesium with a handful of almonds. 10 almonds contain an impressive 32 mg of magnesium, making them a quick way to up your nutritional intake and fill up. Almonds are a fantastic healthy snack to have throughout the day. Just be sure to keep your serving size to ¼ cup, as the healthy fats in these nuts make the calorie content higher than some others.

9. Dark chocolate

Feel free to indulge in this sweet treat — dark chocolate contains 64 mg of magnesium per 1 ounce serving. It’s also a great source of antioxidants, iron, and prebiotic fiber that contribute to healthy bacteria in the gut. One serving of dark chocolate a day can contribute to a healthy, wholesome lifestyle and ensure you’re getting the electrolytes your body needs to function at its best.

10. Peanut butter

The recommended serving of peanut butter, 2 tablespoons, contains 49 mg of magnesium. Magnesium is an essential nutrient for those struggling with high blood sugar and type 2 diabetes. Opt for a natural peanut butter without much added sugar, if any. You can eat 2 tablespoons with a banana, oatmeal, a piece of toast, or add it to your morning smoothie.


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