14 Essential Foods With Electrolytes to Help You Function Better

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You know you need to get enough protein, fiber, healthy carbs, and other vitamins and nutrients, but what about electrolytes? I don't know about you, but I tend to forget about electrolytes entirely, unless I'm coming off a hard-core workout or sick with the stomach flu and need a Gatorade. 

But electrolytes are as important as those other nutrients; they help with essential body functions. "Electrolytes are minerals in your body that regulate pH levels of the blood and the amount of fluid in your body," says Robin Foroutan, MD, RDN, HHC, a spokesperson for the Academy of Nutrition and Dietetics. "And they're called electrolytes because they have an electrical charge, which sounds crazy, but most minerals also have an electrical charge. They're really important to how our muscles contract and how our nerves send impulses throughout our body. And then, of course, they're beneficial for hydration balance and keeping the blood pH normal. If your blood pH goes wonky, you could die, so it's really important."

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If you have severe dehydration and an imbalance, Foroutan says you could experience symptoms like dizziness, fatigue, irregular heartbeat, feelings of confusion, muscle cramping, headaches, or convulsions. For times when you need a supplement or something like Gatorade or a sports drink, she suggests looking for products without added sugar and artificial food colorings. Or if you feel like making your own, coconut water with a pinch of salt can also be really helpful.

For just a mild imbalance, you might not notice any symptoms aside from feeling really thirsty. Because the symptoms could be vague, it might be wise to make sure you're getting enough electrolytes in your diet altogether to avoid the issue. To help, take a look at this list of foods Foroutan suggested below.

Pickles and Sauerkrat

Celery

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Another option with sodium chloride, celery is a great source according to Foroutan, who wonders if a lot of the celery juice trend has to do with the number of electrolytes inside making people feel better.

Avocado

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Potassium is another electrolyte that's important, Foroutan says. According to USDA's FoodData Central, one cup of sliced avocado contains 708 milligrams of potassium.

Cantaloupe

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Another potassium winner, cantaloupe isn't just "filler fruit" in a fruit salad. It has a high amount of water (144 grams per cup) and potassium (251 milligrams per cup). 

Coconut Water

Bananas

Sweet Potatoes

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Sweet potatoes are another potassium win—one raw contains 337 milligrams.

Spinach

Lentils

Chicken

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Who knew chicken had electrolytes, too? Foroutan says they're another source of magnesium.

Nuts and Seeds

Dairy

Disclaimer

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Managing Editor

Sarah is lifestyle writer and editor with over 10 years of experience covering health and wellness, interior design, food, beauty, and tech. Born and raised in Los Angeles, she attended New York University and lived in New York for 12 years before returning to L.A. in 2019. In addition to her work on THE/THIRTY andBest Knockoff Luxury Clothing , she held editor roles at Apartment Therapy, Real Simple, House Beautiful, Elle Decor, and The Bump (sister site of The Knot). She has a passion for health and wellness, but she especially loves writing about mental health. Her self-care routine consists of five things: a good workout, “me” time on the regular, an intriguing book/podcast/playlist to unwind after a long day, naps, and decorating her home.