How to Replace Your Electrolytes

Electrolytes are body salts that conduct electricity, and they are found in body fluid, tissue and blood. The main electrolytes are sodium, potassium, calcium and magnesium. Proper electrolyte balance is essential for a number of bodily functions, including muscle coordination, fluid absorption and excretion, heart function, nerve function and concentration. When you work out or are sick, you lose electrolytes faster than you can replace them. You can usually maintain normal electrolyte levels by eating the right foods or drinking the right drinks.

Things You'll Need

• Leafy vegetables
• Fish
• Nuts
• Banana
• Salt tablets
• Water
• Coconut water
• Sports drink

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Instructions

• 1

  Sweet potatoes help maintain potassium levels.

  Eat foods such as sweet potatoes, bananas, avocados, spinach and oranges to maintain levels of potassium. When you go to the gym, bring a banana and eat it with a glass of water to help with digestion.

• 2

  Take salt tablets to replace sodium, or add a pinch of salt to a glass of water and drink it slowly.

• 3

  Artichokes are high in the electrolyte magnesium.

  Eat nuts, artichokes, whole-wheat flour and fish such as halibut or tuna to maintain magnesium levels.

• 4

  Milk is a good source of calcium.

  Eat foods such as yogurt, milk and almonds to maintain calcium levels. To replace calcium quickly, drink a glass of milk or eat one cup of yogurt.

• 5

  Coconut water is a good way to replace electrolytes.

  Drink coconut water. It contains more electrolytes than an average sports drink.

• 6

  Sport drinks are designed with replacing lost electrolytes specifically in mind.

  Drink a sports drink after you exercise to replace lost electrolytes quickly.