The Best Healthy Snacks to Replenish Electrolytes

It’s pretty common knowledge that when we sweat we lose electrolytes. Gatorade’s whole business model is based on getting you to drink up whatever flavor is meant by Arctic Ice to ensure that you are performing to your athletic potential. In recent years, dozens of companies have popped up marketing their electrolyte drink mix or candies as the antidote to all your health woes.

The problem with these electrolyte beverages is that they’re often filled with sugar. And their electrolyte levels are often not actually that stellar. Plus, the marketing behind electrolyte drinks may make you think there’s a problem with your electrolyte balance, when there might actually not be.

In fact, most of us totally misunderstand electrolytes. Even professional athletes frequently make misguided claims about them. Before you drop $40 on electrolyte powder that tastes like sea water, let me help you understand your electrolyte needs. I’ll show you what electrolytes are, how much of them you actually need and in what situations. And I’ll show you how to fill those needs without dropping the big bucks or subjecting yourself to unnatural flavors and colors. Saving money and eating healthier is, after all, an adulting win.

Table of Contents

What Are Electrolytes?

Many people equate electrolytes with salt. Indeed, one main electrolyte is sodium, which is found in table salt. However, there are a number of other key electrolytes, including: calcium, magnesium, potassium, chloride, and phosphate. 

The unifying factors behind all of these nutrients is that they play an important role in helping our brain send an electrical charge (i.e. message) to our body and vice versa. These electrical charges help with tons of bodily functions. For example, they aid in muscle contraction, heart function, nerve function and more.

Electrolyte imbalance can lead to symptoms such as impaired muscle function, muscle cramps and spasms, irregular heartbeat, bone loss, and nausea, among other pretty horrible symptoms. Without electrolytes, we wouldn’t be able to engage in physical activity since our muscles wouldn’t function properly.

Electrolytes also play a key role in a variety of chemical reactions. For example, electrolytes maintain adequate hydration levels, pH levels, and fluid balance inside and outside of our cells. They also move nutrients into our cells and waste products out of our cells. Without the right electrolyte balance, we may become dehydrated (or over-hydrated) and have kidney and liver problems.

How Much Electrolytes Do You Need?

We need to replenish electrolytes throughout the day. However, if we are following a reasonably healthy diet, our daily diets generally cover our electrolyte needs just fine. Day-to-day, the vast majority of people don’t need to worry about adding electrolytes. This is obviously contrary to what those drink mix companies want you to believe.

Your goal is to meet the daily value recommendations that you see on nutrition labels. Again, most of us are not deficient in electrolytes. However, the average person should aim to get the following amounts of electrolytes each day:

• 4,700 mg of potassium
  • Potassium-rich foods include bananas, leafy greens, sweet potatoes, dairy products like yogurt, fruit juice from potassium-rich fruits (orange juice, apricot juice, prune juice, and grapefruit juice), whole grains, beans, and some fish
• 1,500 mg of sodium
  • You can find sodium in table and sea salt, cheese, deli meats (though deli meats often have undesirable additives), and soy sauce
• 2,300 mg of chloride
  • Generally we find sodium and chloride together. Indeed, sodium chloride is the compound that creates salt. As such, whole foods sources of sodium are generally good whole food sources of chloride. You can also find chloride in vegetables like seaweed, tomatoes, lettuce, and celery.
• 1,000 mg of calcium
  • Good sources of calcium include dairy products, tofu, green leafy vegetables, broccoli, sardines, and many seeds.
• 420 mg of magnesium for men, 370 mg of magnesium for women
  • Some of the best foods for magnesium are pumpkin seeds, avocados, beans, leafy green vegetables, nuts, seeds, and dark chocolate.
• 700 mg of phosphorus:
  • Great sources of phosphorus are eggs, fish, meat, dairy, and nuts.

When Should You Consume Electrolytes?

As you can see, you’re probably eating many of these foods already and so are getting a lot of natural electrolytes.

Where you may need an electrolyte supplement, is if you sweat a lot. Or if you are working out for an hour or more. For example, if you are working out in hot weather, you may sweat more than usual and need additional electrolytes. Likewise, if you engage in intense exercise like a long run you also will likely need more electrolytes.

Some signals that you need electrolyte supplementation include: salt rings on your clothes or salt dried to your skin after a workout. Sounds gross, but it happens to me all the time. These are key signs of excessive sweating and a signal you need to intentionally add electrolytes to your diet. 

Additionally, if you are sick and experiencing vomiting or diarrhea, you likely need electrolytes. Finally, if you have any of the electrolyte deficiency symptoms above, you should consult with a doctor to see if you are getting enough electrolytes.

The amount and types of electrolytes you supplement with will depend on your individual situation. When you sweat, you primarily lose sodium and chloride, followed by a modest amount of potassium and trace amount of magnesium, calcium, and phosphorus. As such, if you are sweating a lot, you’ll want to focus on getting foods or supplements that have salt and some potassium in them.

I include snack options that help you get these nutrients in particular below!

Should You Have Electrolytes Before, During, or After Your Workout?

Some research finds that consuming electrolytes before your workout can help in fluid retention. I notice fewer stomach problems if I have electrolytes before a long (10+ mile) training run. I also put an electrolyte tablet in my handheld water bottle for sipping on while I run. Consuming electrolytes before a workout is mainly helpful if you plan to workout for a long time and expect to sweat a lot during that time. 

If you plan to get your pre-workout electrolytes from whole foods, make sure you pick something easily digestible. Ideally, your snack shouldn’t have too much fiber or fat or your digestion might struggle. The banana chips, sweet potato chips, dates, and coconut water suggestions below are especially easy to digest. Save the salad and nuts for post-run fuel.

Otherwise, it’s generally sufficient to have your electrolytes after a workout.

Nutrients That Help You Absorb Electrolytes

One of the great things about getting your electrolytes from whole food sources is that you get so many other nutrients as well. This is important because our bodies are most effective at absorbing nutrients when we consume them with other vitamins, minerals, healthy fats, and water. For example, Vitamin D helps us absorb calcium, magnesium, and phosphorus. We can find Vitamin D in 

Plus, these nutrients can work together. For example, magnesium helps us better absorb potassium. Chloride and sodium are best absorbed together as well.

Finally, make sure you are drinking plenty of water. As mentioned above, electrolytes play a vital role in ensuring we have the proper hydration balance. Consequently, it’s important that you drink enough fluid. The amount of water you should drink depends on your gender and activity level. 

Women need to drink, on average, 11.5 cups of water a day to stay hydrated and men need to drink, on average, 15.5 cups a day. Other beverages (and food!) can also help satisfy that requirement. For more tips on how to stay hydrated, see this post from Wellness Warrior.

Electrolyte Snack Options

• Banana chips
  • Bananas are a good source of potassium and other nutrients like Vitamin B6 and Vitamin C. 
  • I follow the following recipe and sprinkle 1/4 tsp salt on top to up the electrolyte content.
• Dates filled with nut butter
  • Dates are rich in magnesium and nuts have magnesium, potassium, and phosphorus. If you add a little pinch of salt, this can up the sodium chloride content.
  • For an even more luxurious and electrolyte-rich treat, roll nut butter filled dates in melted dark chocolate (good source of magnesium) and sprinkle a little sea salt on top. Chill in the freezer for an hour.
• Salted roasted nuts
  • Not to beat a dead horse, but nuts are great sources of magnesium, potassium, and phosphorus. Almonds are also full of calcium! Plus, salted nuts will give you your sodium chloride. Easy peasy.
• Homemade Granola
  • I make homemade granola almost every week. It has way less added sugar than the store bought stuff. Plus, you can pack it full of electrolyte-rich nuts and seeds. I use the Molasses Tahini granola recipe from the cookbook Rise & Run.
• Sweet potato chips
  • Sweet potato chips give you a dose of potassium, sodium, and chloride (assuming you salt them!). I love this recipe.
• Roasted, salted nori
  • Seasoned nori is rich in calcium, magnesium, sodium, and chloride!
• Roasted chickpeas
  • Chickpeas have lots of phosphorus, magnesium, and potassium. Roasting them and flavoring them with salt and spices ups the electrolyte content more. I use this recipe from Love and Lemons.
• Leafy green salad
  • Mix your favorite leafy greens (collard greens, swiss chard, etc.), chopped nuts, and a lemon vinaigrette. Add sliced avocado for some extra healthy fats, electrolytes, and deliciousness. 
• Coconut Water
  • An easy way of getting essential electrolytes including sodium, chloride, potassium, and magnesium. 

Health Risks of Too Many Electrolytes

It’s important to ensure that you don’t overdo it on your electrolyte intake. In fact, consuming too many electrolytes has many of the same symptoms as consuming too little like fatigue, muscle spasms, and irregular heartbeat. Confusing, right? Too many electrolytes can also lead to symptoms like kidney stones, overly strong reflexes (not as good of a thing as it sounds like), loss of muscle control, and joint pain. 

Consuming too much salt can also increase your blood pressure. Those with high blood pressure should therefore be extra careful about electrolyte supplementation.

If you’ve upped your electrolyte intake and start noticing any unusual symptoms, talk with a doctor.

In Conclusion

So to sum up, most people reading this do not need to spend tons of money on electrolyte powder or sugary sports drinks. You can rest easy knowing that you’re doing enough by eating a balanced diet. Take that $40 you would have spent on electrolyte powder and buy yourself your favorite nuts, good quality yogurt, and that Farmer’s Market produce you’ve been eyeing. After all, those too will have electrolytes and way more health benefits.

Indeed, the best way to support your health is to get your electrolytes from whole food sources that have a good balance of other nutrients. Plus, getting your electrolytes from whole food sources is a great way of protecting the planet and limiting waste. The only single serve packet I want to see is a banana peel.

Electrolyte supplements do have their place. They are easy options in a pinch. And can be really helpful after a long workout if your digestion is shot. So don’t feel bad if the best way to support your health is to give yourself a break and pour in that electrolyte powder. Just don’t let those electrolyte companies make you feel like there’s a problem with you you didn’t know you had. Chances are, you’re doing pretty great already.

If you enjoyed this post, please consider liking, subscribing, or sharing with others. It’s always super appreciated and a big help! And if you enjoyed this post, check out my related articles on pairing nutrients for maximum nutritional benefits, proper nutrition for exercise recovery, and exercise recovery practices that work (and don’t!)

Finally, remember that I am not a nutritionist or medical professional. Before making any dietary changes, consult with a professional.