You've probably heard that your body is composed of 98 percent water, but MayoClinic.com says the percentage is actually nearer to 60 percent. Your body needs water for every one of its functions. Electrolytes, which include sodium, potassium, calcium, magnesium and chloride, are minerals your body needs to maintain proper fluid balance, blood pressure, heart rhythm, brain function and muscle contraction. Electrolytes dissolve in water and carry a positive or negative electrical charge, which accounts for how they function in your body. The healthful foods in your diet should provide most of the electrolytes you need.
Sodium
Sodium, an electrolyte having a positive charge, is needed to maintain fluid balance within your cells and for proper conduction of nerve impulses and muscle contraction. Table salt is one source of sodium, but probably not the best source. In addition, table salt is not pure sodium, but a combination of sodium and chloride. Sodium is found in a number of healthful foods, including apples, cucumbers, tomatoes, peanuts and chicken, as well as potatoes and fresh corn. Colorado State University Extension reports there is even some sodium in tap water -- about 12 mg in 8 oz. of water.
Potassium
Potassium, another positively charged electrolyte, is very important for muscle contraction -- especially your heart muscle -- as well as fluid balance. If you don't get enough potassium, you may develop an irregular heartbeat. Potassium is present in a number of healthful foods. Fruits high in potassium include bananas, papayas, cantaloupes, mangoes and oranges. Other foods containing potassium are apples, watermelons, pineapples, sweet potatoes, tomatoes, asparagus, salmon and lentils, along with green beans, mushrooms, carrots and peanuts.
Calcium
Calcium, a positively charged electrolyte, is the most abundant mineral in your body, according to the Office of Dietary Supplements. You need calcium for strong bones and teeth, and for healthy arteries, muscle contraction and conduction of nerve impulses. Most dairy products are good sources of calcium, but choose the lower-fat varieties for overall heart and artery health. Healthy sources of calcium include low-fat yogurt, nonfat milk, low-fat cottage cheese, salmon, tofu, spinach and kale. Some commercially produced products, including orange juice and soy beverages, are fortified with calcium.
Magnesium
Magnesium, an electrolyte having a positive charge, is the fourth most abundant mineral in your body and an integral part of more than 300 reactions in your body. You need magnesium for strong bones, a healthy immune system, proper nerve function and heartbeat. Magnesium is found in a wide variety of healthful foods, such as halibut, soybeans, cashews, almonds, spinach, potatoes, wheat bran, brown rice, wheat germ, low-fat yogurt and chocolate. Magnesium is also added to some foods, including instant oatmeal and commercial whole wheat bread.
Chloride
Chloride is a negatively charged electrolyte that makes up part of your stomach acids and is needed to maintain fluid balance. You probably get more than enough chloride in your diet from using table salt or sea salt, and by eating rye bread, celery, lettuce, olives and tomatoes.
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