Happy Monday! Today we are looking at electrolytes - including what they are, why you need them, and ways to get them into your diet. This post is free for all our subscribers - enjoy!
And coming up this week:
Diana talks about foods that may help with sperm quality when trying to conceive in Tuesday’s Nourished Mama post
On Wednesday, we give a rundown on nutrition bars and our takes on them
Friday is our monthly round up!
Share this post with anyone you know who may be interested in our anti-inflammatory food insight, recipes and cooking suggestions!
Electrolytes: Why Do You Need Them?
Electrolytes, such as sodium, potassium, magnesium, and calcium, help regulate hydration, muscle function, and nerve signaling. Most people do need more electrolytes in the hot summer months, since we tend to sweat more. But contrary to what most people think, we should get electrolytes from our diet, not from our water.
When you sweat, you lose water, but also sodium, potassium, and other minerals, so simply drinking plain water may not fully replace what’s lost. For those who are active, spend time outdoors often, or are in high heat, adding electrolyte-rich foods or a bit of salt to mineral-rich fluids can help maintain proper hydration and energy levels. You can usually get enough through food without needing specialty drinks or supplements.
Learn more about the foods that supply various electrolytes, the electrolytes Diana recommends, and simple meal upgrades to help you get more electrolytes.
What Foods Supply Electrolytes?
As mentioned above, sodium, potassium, magnesium, and calcium all supply electrolytes. Try adding the following foods for each, to increase your electrolyte intake.
Potassium-Rich Foods
Potassium is key to fluid balance and heart health, and many people may benefit from increased intake. Eat more:
Leafy greens (spinach, kale)
Avocados
Sweet potatoes
Bananas
Beans and lentils
Yogurt
Recipe to Try:
Magnesium-Rich Foods
Magnesium supports muscle relaxation and energy. Good sources include:
Nuts (almonds, cashews)
Seeds (pumpkin, chia)
Dark chocolate (in moderation)
Whole grains
Legumes
Recipe to Try:
Sodium-Supplying Foods
Sodium helps retain fluid and is especially important if you sweat a lot, exercise regularly, or live in a hot climate. While too much sodium can be unhealthy, you can add it in small doses by adding a pinch of sea salt to meals, drinking broths or soups, and lightly salting water with lemon for a simple electrolyte drink.
Whole Foods That Supply Calcium
Calcium plays a role in muscle contraction and nerve function. Good sources include:
Yogurt or kefir
Leafy greens
Almonds
Sardines (with bones)
If you enjoy tinned fish such as sardines - one of Dr. Weil’s favorites - be sure to check out his Tinned Fish Guide!
An Easy Way to Stay Hydrated and Get Electrolytes Into Your Drinks? Try PIQUE’s Deep Hydration Protocol
“If you have a long, tough workout, live in a hot climate, sweat heavily, or follow a low-carb diet (which can increase electrolyte loss), an electrolyte drink can help. I’m nine months pregnant, and it’s been HOT, so I’ve been drinking an electrolyte supplement daily. Lately, I’ve been really enjoying PIQUE’s BT Fountain, part of the PIQUE Hydration Protocol, which also includes their evening PIQUE RE-Fountain, a calming magnesium electrolyte. You need more electrolytes when you’re pregnant or breastfeeding, so this is something I’ll be relying on for a while. You can take electrolytes any time of day, but I like drinking them first thing in the morning or when I’m working out or hiking. BT Fountain’s first three ingredients are calcium, sodium, and potassium, and all ingredients are organic and vegan, with no added sugar, preservatives, or artificial ingredients. It’s a great way to make sure you’re staying properly hydrated during summer, when you are exercising, feel dehydrated, or are in a dry climate.
Right now, you can save 20% and get free gifts when you order PIQUE’s Hydration Protocol!” - Diana Weil
How Can You Upgrade Your Diet To Include More Electrolytes?
How Can You Upgrade Your Diet To Include More Electrolytes?
Try these electrolyte suggestions to stay hydrated:
Include a leafy green and protein at every meal
Snack on a handful of nuts or seeds
Include fruits and veggies at most meals
Use an electrolyte supplement that provide deep hydration, energy and calming effects, such as PIQUE’s BT Fountain for morning energy, and PIQUE’s RE-Fountain for a calming electrolyte drink before bed - part of their Deep Hydration Protocol. Save 20% and get free gifts when you order now!
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Just received a dozen California avocados-already had one this morning- DELICIOUS!