Everyone knows that when you work up a sweat, you have to drink water to rehydrate your body. What you may not know, however, is that you also need to replenish lost electrolytes. Electrolytes are minerals like sodium, potassium, calcium, magnesium, and chloride that conduct an electrical charge when mixed with water. Your heart, brain, and muscles need those sparks of electricity to function—literally. They are vital to a variety of bodily functions including nerve and muscle function, pH balance, energy production, blood pressure regulation, and hydration.

Electrolytes aren’t just important for athletes, either. Everyone loses electrolytes through urine and sweat every day, so you need a steady supply to replenish them. While sports drinks like Gatorade are well-known for providing plentiful electrolytes, they’re also full of sugar and not the healthiest of choices. Thankfully, the following nutritious and delicious foods and drinks can provide the minerals your body needs without the added sugar.

1. Bananas

Bananas are not only a great grab-and-go snack, but they’re also hydrating, easily digestible, and chock full of replenishing electrolytes like potassium. There’s even research to show that eating bananas before or after a big workout can help keep you energized and fueled.

2. Nuts and seeds

Snack on a small handful of nuts and seeds like almonds, peanuts, cashews, and sunflower seeds for a good dose of magnesium and phosphorus. As a bonus, you’ll be getting some protein to feed your muscles and boost your energy.

3. Coconut water

If you’re looking for a quick, delicious energy and electrolyte boost during or after a workout, reach for coconut water. Also known as “nature’s Gatorade,” this sweet beverage contains five key electrolytes: sodium, potassium, calcium, magnesium, and phosphorus.

4. Watermelon

Watermelon lovers rejoice! This summer staple contains natural sugars, potassium, magnesium, water, and small amounts of calcium and phosphorus, making it the perfect pre- and/or post-workout snack. You could even sprinkle a little natural sea salt to get in some sodium before a workout.  

5. Avocado

As if you needed another reason to love avocados, this buttery fruit is packed with potassium and magnesium, two vital minerals and electrolytes that athletes often deplete due to stress on the body. If you’ve been craving avocado toast, go make yourself a piece and enjoy!

DIY electrolyte water

Instead of grabbing a sugar-laden sports drink, mix up this homemade electrolyte-packed beverage instead:

• 1/4 teaspoon sea salt
• 1/4 cup lemon juice
• 1/4 cup lime juice
• 1 tablespoon honey or agave nectar
• 1 1/2 cups coconut water
• 2 cups cold water

The bottom line

Just as you need to fill up your car’s gas tank for it to continue to run, you also need to supply your body with electrolytes for it to function optimally and reach your fitness goals. To avoid an electrolyte imbalance, be sure to drink enough water, eat a healthy diet, and reach for the above foods and drinks when you need an electrolyte boost!