How to Make Sure You Include Enough Electrolytes in Your Diet

Electrolytes are just as crucial as any other nutrients. Enough electrolytes are extremely essential for brain and nervous system functions of the human body. 

You might not know that the concussion you are experiencing might be the reason for electrolyte deficiency in your body. Apart from that, electrolyte deficiency also causes a number of health issues. 

So, you always have to ensure that you are getting enough electrolytes through your diet. 

Trust us. Only drinking water is not going to help you to stay hydrated and replenish the electrolyte loss. You have to ensure that you have food that contains enough electrolytes to meet your needs. 

How Much Electrolytes Do You Need? 

On the basis of your gender, age, and physical activities, electrolytes that you need usually varies. Here we will tell you about the average electrolyte that you should get on a daily basis, but before that, let’s know the different types of electrolytes that are essential. 

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

In addition, there are electrolyte powder that can be taken on a regular basis for the proper functioning of the brain and muscles. Here is the chart that will help you get an understanding of how many electrolytes you require. 

Types Of ElectrolytesMale (19 to 50 years)Female (19 to 50 years)
Calcium 1,000 mg1,000 mg 
Magnesium Less than 2,300 mgLess than 2,300 mg 
Potassium 3,400 mg2,600 mg
Sodium 400 to 420 mg310 to 320 mg 

Include Enough Electrolytes In Your Diet

So, now you know how much electrolytes your body should contain. We know how you are thinking about how you will maintain this limit. That is why here we are with some tips that will help you to manage your electrolyte consumption. 

Drink Unsweetened Coconut Water 

Coconut water is a great source of potassium. One cup of coconut water usually contains around 350 mg of potassium, which is approximately 13% of your daily value. Coconut water is considered an amazing alternative to bottled water, and it is also available in convenience and grocery stores. 

Try Electrolyte Infused Waters 

Electrolyte water is one of the best ways to replenish your electrolyte loss. Different brands and manufacturers maintain different levels of electrolytes in their drinks. Also, usually, electrolyte drinks contain additional ingredients. That is why opting for electrolyte powders is the best thing to do; it is completely safe for children and older adults as well. 

Eat Bananas 

Banana is one of those fruits that are an incredible source of different electrolytes, especially potassium. The banana comes with 422 mg of potassium, which is 16% of your daily value. 

Consume Dairy Products

We all know that dairy products are a great source of calcium, but what many of us do not know is that it is also a great source of sodium. A 100 ml glass of milk contains around 199 mg or 20% DV of calcium along with 281 or 2% DV of sodium. Apart from dairy products, beans, soy, tahini, almonds, collard greens, and bok choy are also great sources of minerals. 

Cook White Meat And Poultry

Yes, it is true; you can get electrolytes by having poultry and a white meal. In an average of 100 grams of white turkey meat, you will get 1200 MG or 52% DAV of sodium along with 349 mg OR 12% DV of potassium. You also can include lentils, beans, and shellfish, hemp seeds as a substitute for zinc. 

Eat Avocado 

You might have seen that avocado has become more than trendy. This incredible fruit is an amazing source of potassium. The standard size of avocado contains 660 MG or 22% DV or potassium. You can add it to your breakfast by trying avocado on top of your toast and sprinkling some cheese for an electrolyte-enriched meal. 

Drink Fruit Juice

Fruit juices like lemonade, banana, and orange juice offer electrolytes. Pomegranate juice is another one that is an enriched source of electrolytes. It is an amazing source of potassium. One cup of pomegranate juice has around 533 mg or 18% DV of potassium. In order to avoid high added sugar, it is always advised to pick 100% fruit juice. 

Snack On Watermelon 

There is simply no reason to limit your love for watermelon only to summer days. For a boost of electrolytes, you should snack on it year-round. A medium-sized wedge of this watery fruit contains 11% DV or 320 mg of potassium. Apart from that, as the name suggests, it is 92% water, which makes it an incredible snack after a workout. 


We believe after going through this article; you have the proper idea about why you need electrolytes and how much of each of them. Any queries or doubts? Reach us here anytime. We will be happy to help you. We will try to come up with a solution!

Till then, consume electrolytes and stay hydrated.


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