Electrolytes are essential minerals that are vital to many important body functions. They get electrically charged when dissolved in water or other liquids. They are responsible to balance fluid balance with the body, regular muscle contraction, and start nerve impulses. But it is very easy to lose electrolytes after a long intense exercise.  When the electrolytes are not replenished, it can lead to muscle cramps, fatigue, heart disease, and even paralysis.  

How to Get Electrolytes: 8 Foods and Drinks to Replenish Electrolytes

Here are the five most common electrolytes for your body.  






Role of Electrolytes for Body Transformation 

All electrolytes may have different roles to play in our body, but they all work together to improve body function and performance. 

Muscle contraction

Electrolytes such as calcium and magnesium trigger muscle contraction and improve body movement. Without electrolytes, your muscles will lose their ability to contract and provide movement. Better contraction also improves the health of heart muscles and their ability to beat.

Fluid balance 

Up to 60% of our body is made of fluid. These fluids play a significant role in many key functions in our body. They help in digesting food, regulating temperature, respiratory process, and many other key functions. Our organs such as tissues and cells need adequate fluid to function properly and keep you stay healthy. 

Active nerve impulses

Your brain is the control center of your body that sends messages to other parts of your body to function. Fluid balance releases electrons in the membrane of the cell that triggers a chain reaction of nerve impulses.

Exercise and Your Electrolytes Level 

When you exercise, you not only lose fluid through sweat but also lose electrolytes. The release of electrolytes from your skin regulates body temperature and keeps you hydrated.  Meaning the more you sweat during exercise, the more electrolytes you tend to lose. Moreover, excess loss of electrolytes can also deplete your sodium level. This can result in a range of health conditions from muscle cramps to seizures and even coma, says fitness coach Aditya Shrivastava. The number of electrolytes lost during exercise varies from person to person. Besides sweating, there are many other factors that contribute to electrolytes loss. These are:

  • Exercising in hot weather
  • High-intensity workout 
  • Long duration of training
  • None breathable clothing during exercise 
  • Hydration 
  • Age
  • Diet 
  • Body size or composition 

How to Replenish Electrolytes for Body Transformation 

It is common for athletes to consume sports drinks. Sports drinks may help people who sweat a lot and need to rehydrate immediately after a workout. But besides that, one can replenish lost electrolytes by eating the right food as well. 

Food to replenish lost electrolytes 

Sodium: vegetable juice, canned vegetables, and soup can provide needed sodium to your body.

Potassium: banana, oranges, coconut, and spinach

Chloride: tomatoes, seaweed, and celery 

Calcium: milk, yogurt, leafy green vegetables

Magnesium: avocado, cashews, and pumpkin seeds 

About AnExtraRep

AnExtraRep is a body transformation and fitness agency headed by Aditya Shrivastava. Aditya has been into bodybuilding for the last 19 years and is known for his practical and solid knowledge. 

He is also a certified fitness trainer with I.S.S.A. 

Over the last 9 years, his company has been Transforming over 2000 people every year from body to mindset about fitness.

Aditya helps those who want to stay fit. Not only looking in great shape but also disease-free with a happier lifestyle.

Read More about AnExtraRep Body Transformation Program at AnExtraRep’s 12 Week Transformation Program