Ever feel totally low on fuel after a workout or drained after a long day in the sun? Chances are, your body needs electrolytes — those powerful minerals that keep you hydrated, energized, and functioning at your best. We lose electrolytes every day through sweat, heat, exercise, and even just daily activity. And when our levels drop, we can feel it (cue the fatigue, muscle cramps, dizziness, and general sluggishness).
The good news is that you don’t need to rely on sugary sports drinks to bounce back. In this guide, we’re diving into the best way to get electrolytes naturally, with simple foods, healthy drinks, and daily habits that help you stay balanced and feeling your best.
What are electrolytes and why do we need them?
Electrolytes are essential minerals that carry an electric charge and play a major role in some of the body’s most important functions. They help control fluid balance, support nerve signals, regulate blood pressure, and keep your muscles — including your heart — working properly. Some of the most well-known electrolytes include sodium, potassium, magnesium, calcium, chloride, and phosphate.
When your electrolyte levels are where they should be, everything flows — literally. Your cells stay hydrated, your energy levels stay steady, and your muscles contract smoothly. But even a slight imbalance can throw things off, which is why staying on top of your intake is so important.
How do we lose electrolytes?
It’s totally normal to lose electrolytes throughout the day, but certain factors can speed up the loss. Sweating, whether from a tough workout, a hot day, or a sauna session, is one of the main ways we lose these minerals. You also lose electrolytes when you're sick, especially with vomiting or diarrhea. Plus, if you're not drinking enough water or eating a balanced diet, it can be hard to restore what’s lost.
When electrolytes get low, your body will let you know. Muscle cramps, fatigue, dizziness, headaches, and even brain fog can all be signs that it’s time to replenish. The key is knowing how to do it in a way that supports your body naturally.
How to replenish electrolytes naturally
The best way to replenish electrolytes naturally isn’t by grabbing a neon-colored sports drink. Instead, focus on real, whole foods and drinks that deliver minerals in their most natural form. These options don’t come with added sugars, artificial flavors, or mystery ingredients; just clean, simple nutrition your body knows how to use. Whether you’re recovering from a workout or just trying to stay energized during a busy day, fueling up with the right minerals (and foods) can make all the difference.
What foods have electrolytes?
You don’t need to overhaul your entire diet to get more electrolytes. The last thing you need to do is stress your body out! Just include a variety of mineral-rich foods in your daily meals. Here are a few to add into your weekly diet:
- Bananas are one of the most well-known sources, thanks to their high potassium content, which supports muscle and nerve function.
- Leafy greens like spinach, kale, and Swiss chard are excellent sources of magnesium and calcium, making them a great addition to salads, smoothies, and stir-fries.
- Yogurt provides a solid combo of calcium, sodium, and potassium, while avocados offer both potassium and magnesium in one creamy package.
- Nuts and seeds — especially almonds, cashews, and pumpkin seeds — are packed with magnesium, and beans and lentils deliver potassium and more.
If you’ve been wondering what foods have electrolytes, chances are, you’re already eating some — and now you know why they matter!
What drinks have electrolytes?
One of the best natural drinks with electrolytes is coconut water, which is rich in potassium and has just enough natural sugar to help with absorption. Milk and fortified plant-based milks also offer a healthy dose of calcium and sodium, helping restore balance after activity.
Fresh fruit juices like orange or watermelon juice are hydrating and packed with potassium, though you’ll want to enjoy them in moderation due to natural sugar content. Herbal teas like hibiscus and rooibos provide trace minerals without any sugar or caffeine, making them great for daily sipping. When it comes to what the best drinks for hydration are, the cleanest choices are often the ones that come from nature — not a factory!
How to get more electrolytes every day
The best strategy is to stay hydrated throughout the day with water, and pair it with a variety of mineral-rich foods and drinks. If you want to take it up a notch, try making your own natural electrolyte drink at home. All you need is a glass of water, a pinch of sea salt, and a squeeze of lemon — simple, clean, and effective.
You might also benefit from boosting your electrolytes during certain situations — like after a tough workout, on a hot day, or when you’re recovering from being sick. In those cases, using a natural, low-sugar supplement can help you bounce back fast.
Shop clean electrolyte products
If you are looking for an easy drink to keep you hydrated and energized all summer long, we have your back. You could choose from a classic like coconut water or herbal teas with natural minerals (think a glass of cold green tea or nettle). On the other hand, our hydration essentials are clean, effective, and naturally designed to boost your energy and recovery. You can help replenish your system and rebalance with our naturally sweetened, BHB-infused formula of electrolytes and trace minerals! Explore our curated selection of electrolyte supplements to stay balanced and hydrated — no weird ingredients, just feel-good fuel.
FAQs
What is the best way to get electrolytes?
The best way to get electrolytes is through a mix of healthy foods and hydrating drinks. Prioritize fruits, veggies, yogurt, and coconut water over sugary supplements or drinks.
Can I get enough electrolytes just from food?
Yes, if you're eating a balanced diet with fruits, vegetables, nuts, dairy (or plant alternatives), and staying hydrated, you’re likely meeting your needs.
When should I consider an electrolyte supplement?
Use clean hydration products if you're: exercising intensely, spending time in high heat, recovering from illness, not getting enough minerals from diet alone.
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