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How to Replace Electrolytes

author image Jill Corleone, RDN, LD
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
How to Replace Electrolytes
How to Replace Electrolytes

If you're feeling a little woozy or experiencing muscles cramps after a sweaty workout, your electrolyte levels may be out of whack. Electrolytes are essential nutrients that help maintain fluid balance. They also conduct electrical activity in your body and are responsible for muscle contractions and neural activity. Electrolyte imbalance occurs when you lose an excessive amount of body fluids through sweat, vomiting, diarrhea or a high fever. You can easily get your body back in balance by eating or drinking foods that contain these essential nutrients.

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Step 1

Eat a banana to replace potassium levels. One medium banana has more than 400 milligrams of potassium. Potatoes and yogurt are also good sources of potassium.

Step 2

Add a pinch of salt to a glass of water to replace sodium and chloride. Sodium holds water so it also helps with rehydration. Salty foods, such as broth or vegetable juice, are also good for replenishing sodium levels. Fresh tomatoes and lettuce help replenish chloride.

Step 3

Replenish calcium stores with milk or yogurt. One cup of plain yogurt has 415 milligrams of calcium, while the same serving of nonfat milk has 299 milligrams.

Step 4

Snack on pumpkin seeds to replenish magnesium stores. Almonds, cashews, peanut butter, spinach and beans are also good sources of magnesium.

Step 5

Drink an electrolyte replacement beverage. You can purchase ready-made electrolyte drinks, but keep in mind that these contain refined sugar and additives such as food dyes. A better option is to make your own electrolyte drink: Try mixing 12 ounces of water with 1/4 teaspoon of salt, 2 1/2 cups of 100 percent fruit juice and 1/4 cup of lemon juice, suggests the University of Arizona website.

Step 6

Look for coconut water at your local grocery store. Coconut water is not only a good source of electrolytes, including potassium, sodium and magnesium, but it also contains fiber.

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