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How to Get Electrolytes and Stay Hydrated

    Electrolytes. Without them, you’ll die. That’s why you always hear hype about keeping up your electrolytes and staying hydrated.

    Wondering what the heck are they, how do they work, and how to get electrolytes?

    In short, electrolytes are salts. They have electrical charges, and are both positively (cations) and negatively (anions) charged. Electrolytes dissolve in water, giving the water a slight electrical charge.

    They are vital to have in your body because they control the flow of water in and out of your cells and aid in nerve impulses in your brain.

    When you sweat, you don’t just sweat water. That water is still charged with those electrolytes. So, consequently, when you sweat you lose a lot of essential electrolytes. (This is why your sweat tastes salty.)

    Most people are able to replenish their electrolytes simply through diet.

    Keep reading for a quick list of foods that are packed full of electrolytes so you can refuel your body quickly and easily. 


    Dairy is always pretty easy to find in a pinch. You can drink a glass of milk or have a couple of slices of cheese, but really any kind of dairy will work.

    Calcium is actually an electrolyte, and milk is full of calcium. Just one cup of milk contains up to 300mg of calcium

    This is not an excuse to eat macaroni and cheese (but yes, that will work to as long as the cheese is real). 

    Coconut Water

    Potassium and sodium are also great electrolytes.

    Coconut water contains a significant amount of potassium (about 600mg) and a healthy amount of sodium (about 252mg) per cup. 

    You can find coconut water in pretty much any grocery store, but smaller convenience stores such as gas stations also carry it regularly. 


    Yes. An excuse to eat the all-important avocado toast.

    Avocados are gold when you’re mining for potassium. Just one avocado can contain around 975mg of Potassium.

    Avocados are great as guacamole, pair well with eggs in the morning, or you can just eat a slice with a little salt on it. We call them nature’s butter, and honestly, butter makes everything better.


    You guessed it, bananas have a lot of potassium.

    Each banana has about 422 mg of potassium.

    The best part about bananas is you can eat them with almost anything or just by themselves. They are the perfect grab and go snack. Try adding some peanut butter to your banana for a little extra protein and flavor cake.

    How to Get Electrolytes Quickly

    If you’re feeling depleted and don’t want to eat a bunch of bananas or don’t have access to any avocados, you can always find some electrolytes in a sports drink or other supplement.

    Gatorade is famous for having electrolytes, which is why you always see athletes drinking it. But there are all different kinds of sports drinks, including Powerade, Scivation, and Bodyarmor. 

    Keep Rockin’ It

    Now that you know how to get electrolytes, try not to overdo it. You don’t need to have massive amounts of electrolytes for your body to function, but you do need to have a pretty steady amount. Especially if you’re a person who sweats a lot or is very active.

    Remember that the more you sweat, the more electrolytes you’re going to lose.

    For more health and fitness tips and tricks, browse through our 101 nutrition blog.