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20 Foods High in Electrolytes To Support Hydration
Y’all already know I’m Team Hydration. Doctors swear by it, and so do I. Liquid I.V. is my go‑to, but get this—there are 20 foods packed with electrolytes that help keep you hydrated too. I was shocked reading through the list. It’s loaded with everyday foods that seriously support electrolyte balance. Enjoy this thorough read below !
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- You can eat potassium-rich bananas to help regulate heart function and blood pressure.
- Coconut water contains potassium, magnesium, sodium, and calcium, which make it a natural sports drink.
- Try adding avocados to your diet since they are higher in potassium than bananas.
Foods high in electrolytes include bananas, spinach, and coconut water. These foods provide hydration and support muscle health.1
1. Bananas
Bananas are a source of electrolytes. They are especially rich in potassium, an electrolyte that helps regulate heart function and blood pressure.2 Adding bananas to your diet can support overall health. They ensure a steady and balanced supply of these crucial nutrients.
2. Avocados
Avocados are a good natural source of electrolytes. They are particularly high in potassium—even surpassing bananas in their potassium content—and magnesium.3 Avocados also contribute healthy fats to your diet. Healthy fats are essential for the absorption of fat-soluble vitamins and provide slow-burning fuel for your body.4
3. Sweet Potatoes
Sweet potatoes are not only delicious but also offer a significant amount of essential electrolytes. They are a rich source of potassium, which regulates heart function and blood pressure. Sweet potatoes also provide an impressive amount of magnesium, aiding muscle and nerve function, blood glucose control, and blood pressure regulation.5
4. Spinach and Kale
Spinach and kale are natural sources of electrolytes. Spinach is a source of potassium and magnesium.6 Its mild flavor makes it a versatile addition to a wide range of dishes. Kale offers significant amounts of calcium and potassium. Calcium is a mineral that supports strong bones and teeth.78
5. Beans and Lentils
Beans and lentils are another source of essential electrolytes, particularly potassium and magnesium. The high fiber content in beans and lentils can enhance digestion and contribute to overall gut health.9
6. Pistachios
Pistachios are a noteworthy source of natural electrolytes, especially potassium and magnesium.10 They are also rich in antioxidants and healthy fats and are a complete plant-based protein, which makes them a multifaceted addition to a nutritionally balanced diet.11
7. Oranges
Oranges are rich in potassium and calcium. These bright citrus fruits are renowned for their high vitamin C content, but their electrolyte content makes them a great choice for maintaining hydration.12 Including oranges in your diet, whether you consume them directly or as fresh juice, can significantly enhance your intake of vital electrolytes.
8. Yogurt
Yogurt is another food naturally high in electrolytes, such as calcium, potassium, magnesium, and phosphorus.13 Phosphorus supports bone health and aids in energy production.14 You can enjoy yogurt as a snack or as a part of your breakfast. Just be sure to opt for choices that are lower in added sugar and add some sweetness with fresh fruit instead.
9. Strawberries
Strawberries, often known for their delightful taste and rich antioxidant content, also serve as a source of natural electrolytes. This bright red fruit is a source of potassium and magnesium.15
10. Bone Broth
Bone broth is a nutrient-dense liquid made from simmering bones of chicken, beef, or fish. It's full of minerals such as calcium, magnesium, phosphorus, and potassium.16 The collagen present in bone broth may support joint health and skin hydration. Keep in mind that the collagen in bone broth is not hydrolyzed, meaning it's hard to digest it.17
11. Coconut Water
Coconut water, the clear fluid found within the hollow of a young, green coconut, is often touted as "nature's sports drink." It has an impressive electrolyte composition, which includes potassium, magnesium, sodium, and calcium.18
12. Milk
Milk, often considered a staple in many diets, is another natural source of electrolytes. Cow's milk is abundant in calcium, potassium, and magnesium. It also contains sodium, which aids in nerve function and fluid balance. Not only does milk offer these vital nutrients, but it also provides a source of protein, which makes it beneficial for post-exercise muscle recovery and growth.19
13. Watermelon
Watermelon is not just refreshing and delicious, but it's also a natural source of potassium, magnesium, and a small amount of sodium. It's rich in vitamins A and C and contains an antioxidant called lycopene, which may support heart health.2021 Whether you enjoy it as a juicy slice, in a salad, or as a chilled beverage, watermelon can replenish electrolytes, especially in the hot summer months.
14. Pickles
The pickling process, or soaking vegetables like cucumbers in a solution of salt and vinegar, results in a product rich in sodium. Pickles can also contain potassium and magnesium, depending on the specific type and preparation.22 They are a low-calorie and flavorful option for those looking to replenish electrolytes. Keep in mind that their high sodium content might not be suitable for people on a low-sodium diet.
15. Tomatoes
Tomatoes are a potent source of potassium. They also contain a fair amount of magnesium and a small amount of sodium.23 Tomatoes are also packed with antioxidants like lycopene, known for its heart health benefits, and vitamins like A, C, and E.21 Whether you consume them raw in salads, cooked in meals, or as a juice, tomatoes are a tasty way to restore electrolytes and nourish your body.
16. Potatoes
Often considered comfort food, potatoes are high in potassium and with a modest amount of magnesium.24 Be mindful of the method of preparation of your potatoes. Deep-frying or loading them with high-fat toppings can significantly increase the calories and fat content. Potatoes can serve as a nourishing, satisfying, and electrolyte-containing choice as part of a balanced diet.
17. Prunes
Prunes, or dried plums, are notably high in potassium. They also contain magnesium and a small amount of sodium.25 Alongside their electrolyte content, prunes have been linked to improved bone health, particularly among postmenopausal people.26
18. Chocolate Milk
Chocolate milk combines the benefits of milk, sugar, and cocoa to provide a balanced blend of fluid, carbohydrates, and electrolytes like sodium and potassium.27 These nutrients make it an ideal recovery drink after strenuous physical activity. The sugar content replenishes your body's glycogen storage. It's important to consume it in moderation due to its sugar content.
19. Tofu
Tofu, a product made from soybeans, is a source of calcium and magnesium. Apart from its electrolyte content, tofu stands out for its plant-based protein. Tofu also provides a host of other nutrients, such as iron, manganese, and selenium.28 Its versatile nature makes it easy to incorporate into various meals to enhance their flavor and nutrient profile.
20. Beets
Beets are particularly rich in potassium.29 They are known for their high antioxidant properties, fiber, and compounds that may help lower blood pressure.30 Incorporating beets into your diet can contribute to maintaining electrolyte balance and support overall health.
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