You may have heard about electrolytes before – most likely when looking at, or talking about, hydration. But what exactly are they? and can you get them from food? Spoiler alert, yes you can! But before we tell you what foods contain electrolytes, let’s start from the beginning…

What Are Electrolytes?

Electrolytes are minerals that carry an electrical charge when dissolved in water. They are vital for many bodily functions including transmitting nerve impulses, maintaining fluid balance, as well as regulating blood pressure and enabling muscle contractions (1).

The main electrolytes your body needs are:

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

While a balanced diet can typically provide enough of these electrolytes, there are times when you might need to pay extra attention to ensure they don’t become imbalanced (2,3):

• During intense exercise, especially in hot weather
• When you’re sick with vomiting or diarrhoea
• After drinking alcohol, which can cause dehydration
• When exposed to very hot climates
• If you follow a restrictive diet that eliminates certain food groups

To prevent electrolyte imbalances, staying hydrated is key, and sometimes sports drinks or electrolyte supplements may be useful for athletes. However, it’s often forgotten that food can also support electrolyte balance…But that changes now!

Food Sources of Electrolytes

Sodium and Chloride

Sodium is possibly one of the most well-known, and most important, electrolytes for maintaining proper hydration (4). However, given salt is added to a wide range of commonly consumed foods, sodium deficiency is uncommon, unless a person experiences chronic diarrhoea, vomiting, sweating, has certain medical conditions, or takes certain medications (5).

Instead, most people are at risk of excess sodium intake, which can lead to high blood pressure, and an increased risk of cardiovascular disease, chronic kidney disease and other conditions (6). It is recommended to limit sodium intake to no more than 2.4g per day (the equivalent to 6g salt) which includes both the salt that is already found in food and the salt added during/after cooking (7,8)

Foods naturally high in sodium include (9):

• Table salt
• Certain cereals and breads
• Meat, eggs, fish (bacon, fish)
• Dairy products (cheese, milk, cream)
• Snack foods like pretzels, popcorn, crisps, salted nuts
• Canned foods including meats, beans, vegetables
• Butter/margarine
• Soups, broths, gravy, stocks
• Soy sauce
• Processed vegetables, like pickles or sauerkraut

Potassium

Vital for maintaining intracellular fluid volume, supporting muscle function – including that of the heart! – and kidney function (10).

Foods that are high in potassium include:

• Dried apricots, prunes, and raisins
• Lentils
• Bananas (the famous one, but not actually the highest source!)
• Soybeans & soymilk
• Avocados
• White and sweet potatoes
• Spinach and other leafy greens
• Milk
• Coconut water
• Dairy Yogurt
• Tomatoes
• Oranges and orange juice

Calcium

Not just vital for bone health and reducing risk of osteoporosis, calcium also helps with muscle contraction and nerve signalling (11):

Some good sources of calcium include:

• Dairy products (milk, yogurt, cheese)
• Fortified plant milks (almond, soy, oat)
• Leafy greens
• Sardines and canned salmon with bones
• Tofu (when set in calcium sulphate)
• Almonds and almond butter
• Sesame seeds and tahini
• Figs

Magnesium

This unsung hero supports over 300 enzyme reactions in the body including protein synthesis, muscle and nerve function, blood glucose control and energy production (12):

You can find magnesium in:

• Pumpkin seeds
• Chia seeds
• Almonds
• Spinach
• Soymilk
• Blackbeans
• Peanuts
• Fortified cereal
• Avocados
• Whole grains like wholemeal rice, bread, oats
• Bananas
• Leafy greens

Phosphorus

Phosphorus is actually a component of bones, teeth and DNA, as well as the structure of adenosine triphosphate (or ATP as you might have heard it – the bodies energy source). So, as you might imagine, it’s pretty important for bone health and energy production (13).

Here’s where you can find phosphorus:

• Dairy products (yoghurt, milk, cheese)
• Meat, poultry, and fish (salmon, chicken)
• Cashews
• Oats
• Wholemeal rice
• Peas
• Potatoes
• Beans and lentils

Simple Ways to Boost Your Electrolytes Naturally

If you don’t want to rely on sports drinks to meet your electrolyte needs, why not try these natural options:

• Make a smoothie: blitz up banana, with some fortified plant-based or cow’s milk, oats, nuts, seeds and a handful of spinach
• Snack on some wholegrain bread with mashed avocado or almond butter
• Prepare a salad with dark leafy greens, beans/lentils, tomatoes, and cheese
• Sip on coconut water after a workout
• Sprinkle some flax or chia seeds on your morning oatmeal or yogurt

Are There Any Circumstances Where Electrolyte Intake Needs Differ?

As with everything, too much of a good thing is not always best. There are circumstances where recommended electrolyte intakes can change, and requires close monitoring under medical supervision. These can include (but are not limited to) (14,15,16,17,18)

• Kidney Disease
• Heart Failure
• When taking certain medications, like diuretics

The Bottom Line

Whilst sports drinks and electrolytes supplements can be a convenient (and sometimes necessary) way to replenishing electrolytes, finding out what foods contain electrolytes and including them in your diet can give you the added benefits of fibre, antioxidants, and other nutrients.

Eating a varied and balanced should be enough to meet your needs, but remember if you have a medical condition that affects your electrolyte levels, such as kidney disease, heart failure, or if you take certain medications, recommended intakes can vary so always consult with your healthcare provider for personalised advice.

Dietitian’s Disclaimer:

The information in this article has been provided by Amber Woodhouse, Registered Dietitian, based on current scientific evidence and is intended solely for educational and informational purposes for the general adult public. The content reflects general principles and knowledge within nutritional science and should not be used as a substitute for individually tailored medical or dietetic advice. Any product links and promotions do not constitute specific endorsements from me as a healthcare professional. Readers should consult with their healthcare provider before making significant changes to their diet or beginning any supplementation regimen.