best source of electrolytes · electrolyte drinks · electrolyte imbalance · electrolyte supplements · electrolytes · Oct 23, 2022

Electrolytes: Types, Purpose and Best Sources

Q: What are the best food sources of electrolytes?

Whole foods are best: leafy greens for calcium and magnesium, squash and sweet potato for potassium, bananas and dried apricots for potassium, cashews for magnesium and phosphorus, and beans and lentils. Coconut water, watermelon juice, fortified cereals with milk, and smoothies are great sources too.

Q: Are sports drinks the best way to get electrolytes?

Not really, most sports drinks like Gatorade contain an insane amount of sugar. A healthier way to quench your thirst and replenish lost electrolytes is a sugar-free electrolyte powder supplement such as Root'd.

Electrolytes types, purpose and best sources — citrus water with electrolyte-rich foods by a window

Electrolytes used to be popular only among athletes in the form of sports drinks. But with the rise of low-carb diets like keto and the fact that most Americans fall short on essential nutrients, people are becoming more thirsty for knowledge on how to fill nutritional gaps.

With all this hype around electrolytes, it's important to know what they are and how they affect our overall health and well-being.

What Are Electrolytes?

Electrolytes are charged minerals that keep the body's electrical signals firing — heartbeat, breath and all.^*

Electrolytes, aka ions, are essential minerals that carry an electrical charge and travel in and out of cells. Electrolytes regulate the osmotic pressure in cells and control the constant impulses in our bodies to keep our lungs breathing, our hearts beating and our brains learning.^*¹

The most common types of electrolytes in our body are bicarbonate, calcium, chloride, magnesium, potassium, and sodium.

What’s the Purpose of Electrolytes in the Human Body?

Each of the six electrolytes has its own job — from steadying blood pressure to powering your muscles.^*

Electrolytes are vital to support various functions in our bodies. Here’s the rundown of each type of electrolyte and the purpose they serve:

BicarbonateHelps maintain pH balance & move CO₂ through the blood^*

CalciumSupports blood vessels, blood pressure & bone strength^*

ChlorideHelps regulate blood pressure & move water in & out of cells^*

MagnesiumSupports nerve & muscle function and healthy bones^*

PotassiumMoves nutrients into cells, clears waste & supports metabolism^*

SodiumHelps maintain fluid balance^*

Bicarbonate

Helps maintain pH balance^*
Helps move carbon dioxide through the bloodstream^*

Calcium

Helps blood vessels contract and stabilize blood pressure^*
Supports bone strength and density^*

Chloride

Helps regulate blood pressure^*
Usually hangs out with sodium and helps transport water in and out of cells^*

Magnesium

Supports nerve and muscle function^*
Promotes growth of healthy bones and teeth^*

Potassium

Moves nutrients into cells and assists in eliminating waste products while supporting metabolism^*

Sodium

Helps maintain fluid balance^*

So you see, it’s vital to maintain a specific balance of these electrolytes for our bodies to function properly.^* For instance, Dr. Carolyn Dean (author of Invisible Minerals) tackled that too much calcium without sufficient magnesium can cause muscle cramps, spasms, and fatigue.^* An electrolyte imbalance may occur when you have excessive or insufficient amounts of essential minerals in your body.^*

Who Are at Risk of Electrolyte Imbalance?

Sweat, keto, morning sickness or illness — anything that drains fluids can throw your balance off.^*

Heavy sweatersLose fluid & electrolytes through sweat^*

Keto dietersRestrict the fruits & veggies that carry electrolytes^*

Pregnant womenMorning sickness drains potassium & sodium^*

Health conditionsFever, kidney disease & more can shift levels^*

Heavy Sweaters

The harder you sweat, the more fluid — and electrolytes — you lose, so endurance athletes need to replace them.^*

Runner rehydrating after exercise, a heavy sweater at risk of electrolyte imbalance — Endurance athletes lose fluid through sweat and need to replace lost electrolytes.^*

During exercise or physical activity, sweat is produced by the body to cool itself down by evaporation. The more intense a workout is, the more fluid you lose through sweat. Excessive sweating can cause dehydration.^*

Dehydration causes an imbalance of electrolytes in your bloodstream that can make it difficult for your muscles to function properly and can even lead to heatstroke or heat exhaustion.^* Endurance athletes like marathoners may be at risk for electrolyte imbalance if they fail to replace lost fluids after running.^*

Keto Dieters

Cutting carbs often means cutting the fruits and veggies that carry your electrolytes.^*

The keto diet is the latest weight-loss craze to hit the health scene. It's based on a very low-carb, high-fat diet that forces the body to burn fat instead of glucose. It's hailed as one of the most effective methods to drop pounds because it's restrictive and leaves you feeling fuller for longer.

While there are benefits to following this kind of diet, there are also some potential pitfalls. One risk comes from not getting enough electrolytes like sodium, potassium, calcium, and magnesium—most commonly found in fruits and vegetables (which are restricted on this diet plan).^*

Pregnant Women

Morning sickness drains potassium and sodium — a real concern for mommy and baby.^*

Morning sickness is common during pregnancy and is typically associated with electrolyte imbalance. Nausea or vomiting and frequent urination can lead to dehydration and loss of potassium or sodium from the body.^* Loss of these minerals can cause serious health problems for mommy and baby.^*

Women who experience severe vomiting during their pregnancies should consult their OB-Gyne on how to prevent an electrolyte imbalance from developing due to morning sickness; treatment options may include taking prenatal supplements.

People with Health Conditions

Fever, kidney issues and more can quietly shift your electrolyte levels.^*

Certain health conditions can throw off the body’s electrolyte levels. People with fever, high blood pressure, eating disorders, diarrhea, and kidney disease are likely to develop an electrolyte deficiency or imbalance.^* To compensate for the lost electrolytes and fluid during these challenging conditions, it’s vital to consume electrolyte-rich foods and supplements as necessary.^*

What Are the Best Sources of Electrolytes?

Whole foods, coconut water and smoothies beat a sugary sports drink every time.^*

Best food sources of electrolytes: leafy greens, banana, sweet potato, cashews and beans — Leafy greens, fruits, nuts and beans are some of the best whole-food sources of electrolytes.^*

Fruits and Veggies

Fruits and vegetables are natural and one of the best sources of electrolytes, including:^*

Leafy green veggies: collard greens, kale, and spinach are excellent sources of calcium and magnesium.^*
Squash and sweet potato are rich in potassium while potatoes are a great source of magnesium and phosphorus.^*
Fruits like dried apricots and bananas are high in potassium.^*
Nuts & seeds such as cashews are good sources of magnesium and phosphorus.^*
Kidney beans, lentils, and soybeans contain potassium, phosphorus, and magnesium.^*

Breakfast Cereals and Milk

Breakfast cereals are typically fortified with calcium, while some oat- and wheat-based grains contain magnesium.^* The milk we pour into our favorite cereals provides a nutritious combination of carbs and protein. It also has a rich supply of sodium, calcium, and potassium.^*

Coconut and Watermelon Juice

Coconut water contains various electrolytes, including calcium, magnesium, potassium, and sodium.^* It is also naturally low in sugar, making it a great addition to mocktails and even coconut popsicle!

A cup of 100% watermelon juice^*

of the daily value for magnesium^*

of the daily value for potassium^*

A cup of 100% watermelon juice offers about 6% of the daily value for magnesium and potassium, plus small amounts of calcium and phosphorus.^*

On the other hand, a cup of 100% watermelon juice offers about 6% of the daily value for magnesium and potassium and small amounts of calcium and phosphorus.^*

Smoothies

Smoothies are a fun way to mix various electrolyte-rich fruits and veggies into one refreshing concoction.^*

Whole foods like fruits, veggies, legumes, nuts, seeds, and dairy products are some of the best sources of electrolytes.^* Mix ‘em all in a blender, then voila! You’ve got a delicious and nutritious smoothie to break intermittent fasting or have it as a post-workout recovery drink.^*

Never settle for a traditional sports drink, as they’re typically high in sugar. Just imagine if you’re doing an hour of cardio; a single bottle of sports drinks will give you back all the calories you just worked off.

Electrolyte drinks

Sugary sports drinks aren't the only option — a sugar-free electrolyte powder hydrates without the sugar crash.^*

If asked, "what are the best electrolyte drinks?" your answer will likely be sports drinks. Well, we can't blame you on that since electrolytes are typically featured in sports drink ads. But what if a friend with a health concern asks, "what electrolyte drinks are good for diabetics?" would you give the same answer? Likely not!

While most sports drinks like Gatorade are advertised as the best source of electrolytes, they contain an insane amount of sugar, too! A great and healthy way to quench your thirst and replenish lost electrolytes is by taking a sugar-free electrolyte powder supplement such as Root'd.^*

Root'd provide the premium benefits of a full-spectrum multi with sugar-free electrolytes and probiotics to keep you nourished and hydrated.^* Its powder form makes Root'd a versatile option to enjoy and take your electrolyte drink experience to the next level!

We have a list of sugar-free and low-calorie mocktail recipes you can try at home. Cheers!

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FAQs

Electrolytes, answered

What are electrolytes and what do they do?

Electrolytes, aka ions, are essential minerals that carry an electrical charge and travel in and out of cells. They regulate osmotic pressure and control the impulses that keep our lungs breathing, our hearts beating and our brains learning.^* The most common types are bicarbonate, calcium, chloride, magnesium, potassium and sodium.

Who is most at risk of an electrolyte imbalance?

Heavy sweaters like endurance athletes, keto dieters, pregnant women with morning sickness, and people with conditions like fever, high blood pressure, eating disorders, diarrhea or kidney disease are all at higher risk.^* Anything that drains fluids can throw your balance off.^*

What are the best food sources of electrolytes?

Whole foods are best: leafy greens (calcium & magnesium), squash and sweet potato (potassium), bananas and dried apricots (potassium), cashews (magnesium & phosphorus), and beans and lentils.^* Coconut water, watermelon juice, fortified cereals with milk, and smoothies are great sources too.^*

Are sports drinks the best way to get electrolytes?

Not really — most sports drinks like Gatorade contain an insane amount of sugar. A healthier way to quench your thirst and replenish lost electrolytes is a sugar-free electrolyte powder supplement such as Root'd.^*

Why does electrolyte balance matter?

It's vital to maintain a specific balance for your body to function properly.^* For example, too much calcium without enough magnesium can cause muscle cramps, spasms, and fatigue. An imbalance happens when you have excessive or insufficient amounts of these essential minerals.^*

References

Healthline — Electrolytes: definition, functions, imbalance and sources. Source
ScienceDirect — Osmotic pressure overview. Source

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