How to Eat to Ensure a Proper Electrolyte Balance

Electrolytes are elements like sodium, potassium, calcium and magnesium. These elements are essential for the healthy function of organs, nerves and muscles. They are found in the foods we eat, and they're flushed from the body through sweat and urination. Many people experience electrolyte imbalances after a bout of illness or after excessive exercising. One of the best ways to ensure a proper electrolyte balance is to eat a combination of nutrient-rich foods.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Potatoes
• Bananas
• Leafy vegetables
• Yogurt and cheese
• Salt

1. Ask you doctor to test for electrolyte imbalance--a blood or urine test is the usual method. If you have a deficiency of one element such as calcium, magnesium or potassium, you may be able to treat it with a daily supplement.
2. Eat potassium-rich foods. Eat a baked potato or grab a medium banana for an immediate boost. Pack up some prunes or raisins and take them with you to the gym or to work. Most people don't get the recommended daily allowance of potassium--2,000 mg. Adding potassium to your diet not only helps to restore electrolyte imbalance, but it may also give you more energy throughout the day.
3. Eat calcium-rich whole foods like kale, broccoli, pinto beans and wild salmon. Go for a serving of traditional calcium-rich foods like milk, yogurt and cottage cheese--pick lower fat options to ensure you maintain a healthy weight. Aim for between 800 and 1200 mg of calcium per day.
4. Consume wheat germ and brown rice to ensure you're getting the proper balance of magnesium in your diet. Cut up some avocado and add it to a spinach salad, and you've got a magnesium-rich meal. Magnesium works with calcium to help bones and muscles function properly, and this element is often depleted during excessive exercise, during pregnancy and by people on high protein diets. Aim for 300 to 400 mg of magnesium to maintain healthy electrolyte levels.
5. Add sodium to your diet sparingly--most Americans exceed the recommended daily allowance (no more than 3,000 mg) by as much as 2,000 mg daily. Eat foods like celery, beets and leafy vegetable to restore proper electrolyte balance in a healthy way. Increase sodium intake after strenuous exercise in hot weather if you feel weak, you cramp up or you have an excessively dry mouth.

Tips & Warnings

• For a quick electrolyte boost after a workout, drink coconut water or add a pinch of salt to 8 oz. of water.