What Food & Drinks Are Electrolytes In Besides Gatorade?

The makers of Gatorade may have you believe the beverage is the only food source of electrolytes, but these nutrients are found in abundance in a number of foods and beverages. In fact, Gatorade only contains two of the six electrolytes your body needs. Electrolytes are minerals that have an electric charge, and are necessary for balancing blood chemistry and aiding in muscle movement. Electrolytes include sodium, potassium, chloride, calcium, phosphate and magnesium.

Sodium

Although sodium is associated with high blood pressure, this electrolyte is important for fluid balance. Sodium is found in a number of intestinal juices that aid in digestion. You need 1,500 mg of sodium a day. Salt is a good source of sodium, as are soup and tomato sauce. Sodium is also naturally found in milk, meats and grains. An 8 oz. serving of regular Gatorade contains 100 mg of sodium.

Potassium

Potassium also helps with fluid balance and is important for muscle movement. Adults ideally need 4,700 mg of potassium a day. Fruits, vegetables and their juices are good source of potassium, including orange juice, tomato juice, cantaloupe, apricots, spinach and potatoes. Milk is also a good source of potassium. An 8 oz. serving of regular Gatorade contains 30 mg of potassium. By comparison, a glass of orange juice has about 450 mg.

Calcium

While most of the calcium in your body is used to help support bone structure, as an electrolyte calcium also assists with the regulation of muscle and nerve function. Daily calcium needs range from 1,000 to 1,200 mg, depending on your age. Good food sources of calcium include milk, yogurt, cheese, salmon with the bones and spinach.

Chloride

Chloride is also important for fluid balance, and is necessary for normal cell function. Adults need 2,300 mg of chloride a day. Most of the chloride in your diet comes from sodium chloride, or salt. About 60 percent of the weight of sodium chloride comes from chloride.

Magnesium

Like calcium, most of the magnesium in your body is found in your bones. About 26 percent, however, is in your muscles, assisting with nerve muscle transmissions. Healthy adults need 320 to 420 mg of magnesium a day. Good food sources of magnesium include nuts, seeds, meats, milk and whole grains.

Phosphorus

Phosphorus is found in every cell in your body. It is needed to help convert food into energy and form DNA and RNA. Adults need 700 mg of phosphorus a day. Food sources include milk, meat, eggs, legumes, nuts, seeds and whole grains.