Photo: Ioana Motoc

What fruit has most electrolytes?

5 Fruits That Pack An Electrolyte Punch Strawberries. Strawberries are known for their antioxidant vitamin C content, but they also contain potassium. ... Cherries. Tart cherries are beneficial to runners for many reasons. ... Bananas. ... Mangoes. ... Watermelons.

womensrunning.com - 5 Electrolyte-Rich Fruits For Optimizing Summer Hydration

What dissolves plaque in arteries?

You can “unclog” your arteries with natural methods, including diet, exercise, and stress management. Quitting smoking, if you smoke, can also help...

Last updated May 5, 2021

Is stainless steel safer than silicone?

The most important are the material they are made from and the finish on the cookware. The safest materials are glass, ceramic, stainless steel,...

Last updated May 23, 2022

Strange purple cocktail removes 2.7lbs every 4 days

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

Get access to everything we publish when you sign up for Outside+.

Many runners are familiar with common electrolytes like sodium, potassium, magnesium, and calcium. These minerals, namely sodium and potassium, play a role in helping to maintain fluid balance while exercising. Essentially, they allow your muscles and nerves to continue contracting optimally. Since we lose electrolytes along with water in our sweat, we need to make sure we are consuming an adequate amount to stay properly hydrated. Having sufficient electrolytes on board can help prevent dehydration and muscle cramps, as well as aid in cognitive function and performance. Staying properly hydrated is even more important in the summer months, when we tend to lose more water and electrolytes in sweat. Most runners are more concerned with low sodium levels than with higher ones. It is the electrolyte most lost in sweat, says registered dietitian Kylee Van Horn. “It plays a key role in both muscle contraction, fluid balance, and the bodies’ ability to utilize glucose (sugars) in the small intestine,” she says. “It works alongside chloride and potassium to maintain fluid balance.” Hyponatremia, a dangerously low concentration of sodium in the blood, usually occurs when there is an excess of water (fluid) in relation to sodium in the body. Exercise-associated hyponatremia (EAH) can develop during or after physical activity (usually in regards to intense or endurance-type activities) and can lead to serious consequences. Potassium works with sodium and is specifically recognized for its help in aiding muscle contractions, maintaining blood pressure, and preventing muscle cramping. The daily recommendation for potassium intake is about 4700 milligrams. “Magnesium and calcium play roles in muscle contraction and energy production but are lost in smaller amounts in sweat,” says Van Horn. While many of us rush to consume electrolytes through sports beverages, gels, tabs, and other supplements, we often forget that many delicious foods contain electrolytes, as well. Furthermore, many of the standard sports drinks and energy bars may contain sodium but lack other important electrolytes, and may also contain unwanted ingredients or added sugars. According to this study published in Nutrients, hydrating foods can contribute about 20 percent of our water intake. Generally speaking, raw fruits and vegetables have the highest water content among all foods, and many offer small electrolyte content, as well. As a further bonus, these foods also offer carbohydrates, which are essential for recovery and replenishing lost muscle glycogen stores—providing even more reason to get your five servings each day.

5 Fruits That Pack An Electrolyte Punch

Which milk is lowest in fat and sugar?

Skim milk / nonfat milk is the lowest-calorie milk you can get if you're choosing dairy. All of the fat has been removed, which lowers the...

Last updated Jan 31, 2022

Is beet juice good for your liver?

Beetroot juice helps protect the liver from oxidative damage and inflammation, all while increasing its natural detoxification enzymes.

Last updated Dec 23, 2018

Fizzy juice “eats through” 59lbs of stubborn fat

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

While there’s no one magic food, adding a variety of electrolyte-rich foods to your diet throughout the day can help with hydration, recovery, and performance. Here are some of our favorite in-season summer foods that you may find at your local farmer’s market and can add to your meals and snacks to help improve your electrolyte levels.

1. Strawberries

Strawberries are known for their antioxidant vitamin C content, but they also contain potassium. One serving of strawberries (serving size is a cup) offers about five percent of your daily potassium needs. Throw them in a smoothie, add them to your oatmeal, or just eat them as-is. Another benefit of strawberries that runners can love: Research shows that the anti-inflammatory properties of this berry may also extend to the colon, alleviating imbalances and reducing GI distress.

2. Cherries

Tart cherries are beneficial to runners for many reasons. While there is emerging research about their role in reducing muscle pain, inflammation, and improving recovery, tart cherries are also a source of many essential nutrients and electrolytes. One cup of cherries offers between 270 and 300mg of potassium, as well as small amounts of calcium, magnesium, and sodium.

3. Bananas

Runners’ beloved bananas are a great source of potassium, offering 422mg per medium-sized banana in addition to small amounts of magnesium. Add some salted peanut butter or salted nuts to your post-workout banana snack to increase your sodium content, boost your hydration, and hasten your recovery.

4. Mangoes

Tropical fruits like mangoes, pineapples, and apricots are also very high in vitamin C, antioxidants and electrolytes. One cup of diced mango offers nearly seven percent of your daily potassium needs, as well as small amounts of magnesium. Try throwing it in a smoothie with some calcium-rich milk or yogurt to add extra electrolytes to your post-workout fuel.

RELATED: Dehydrated After a Run? Milk Can Rehydrate You Quickly

5. Watermelons

While watermelon may be 92 percent water, this fruit also offers some potassium to fight muscle cramps, as well as antioxidants like vitamins A and C. Add some salt to simultaneously enhance the juiciness and increase your sodium levels.

womensrunning.com - 5 Electrolyte-Rich Fruits For Optimizing Summer Hydration

Are salads good for diabetics?

Fruit salad and vegetable salad are the most preferred salad recipes for people with diabetes. A diabetic salad contains low carbs and does not...

Last updated Jan 30, 2018

Can vitamin C heal kidney?

It also plays a role in repairing bones and tissues in your body. Getting the right amount of vitamin C is especially important if you have kidney...

Last updated Jun 21, 2019

Weird “juice ritual” removes 65lbs in weeks

A potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

How long does it take to see results from a juice cleanse?

4-7 Days. If you're looking to achieve some serious weight loss, a longer cleanse is best for you. You won't see any significant results if you...

Last updated Feb 13, 2018

Common yard weed melts 60lbs of fat?

Made into a potent powdered supplement blended right into water or your favorite beverage to be appreciated as a scrumptious morning smoothy.

Learn More »

Promotion

How much quercetin per day is safe?

If your doctor thinks you might benefit from quercetin supplements, it's important to follow the recommended dosage. Most often, quercetin...

Last updated Aug 23, 2019