Staying Hydrated: Electrolytes 101
There’s more to beating the heat than just drinking water. Electrolytes are important nutrients that help maintain your body’s fluid balance.
Electrolytes are substances that conduct an electric current. In the body, they help to facilitate actions of the nervous system, maintain proper fluid and acid-base balance, and allow muscles to contract.
Many important minerals also act as electrolytes – some of the major players for healthy muscles are sodium, chloride, potassium and calcium.
You can find electrolytes in a wide variety of foods and beverages. If these foods are regular fixtures in your diet, you can rest assured you’re getting enough.
A good choice after a sweaty workout, sports drinks like Gatorade and Powerade have fluid and carbs along with sodium and potassium.
One cup of OJ has 12 percent of the daily recommendation for potassium. You'll also get vitamin C -- it isn't an electrolyte but it does help keep muscles healthy.
It’s the new trend in sports drinks (but isn’t actually a sports drink). If you’re a fan of the taste coconut water, it comes jam-packed with potassium. It also contains a small amount of sodium.
Potatoes, raisins, bananas, spinach and sweet potatoes are just a few potassium-rich fruits and veggies. Get calcium from leafy greens like kale, Swiss chard and arugula.
Canned tuna, canned salmon, soup, beans, pickles, olives and whole-grain bread are higher-sodium foods that are actually good for you. Since most of these foods are seasoned with table salt (a.k.a. sodium-chloride) you’ll find both electrolytes.
