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Salmon, packed full of electrolytes

Nourishing Hydration: Top 10 Foods Rich in Natural Electrolytes

When it comes to keeping our body's performance at its peak, hydration is key. But it's not just about the amount of water we drink – electrolytes are vital to keep our bodies well-hydrated and functioning optimally, especially in Australia's warm climate.

What are electrolytes?

Electrolytes are minerals with an electric charge, like sodium, potassium, and magnesium. They are vital for many bodily functions, including nerve signalling, muscle contractions, and hydration. 

How much do I need?

Clinical data suggests that a daily intake of 4-6g of sodium, 1-3g of potassium, and 250-500mg of magnesium can support optimal health. Everyone’s needs may differ, so it's essential to tune into your body's signals to find what works for you.

Where can I get them?

While quick fixes like electrolyte drinks such as LMNT and Re-Lyte are fantastic to boost electrolyte levels, it's crucial to understand they're meant to supplement your intake, not replace natural sources entirely. Your first point of call should be your natural intake from a diverse, healthy diet.

Here are the top 10 foods brimming with natural electrolytes you can incorporate into your diet for nourishing hydration.

1. Spinach
The humble spinach leaf is a powerhouse of nutrients. Just a single serving provides a significant amount of your daily magnesium requirements, plus a hearty dose of potassium and calcium, all of which support electrolyte balance.

2. Avocado
Rich in monounsaturated fats and brimming with potassium, avocados outrank bananas in providing this essential nutrient. Spice up your next meal with a side of guacamole to enrich your diet with natural electrolytes.

3. Watermelon
Juicy watermelon is not only a refreshing snack but also a fantastic source of hydration and key electrolytes, such as potassium and magnesium. Enjoy slices after a workout for a replenishing treat.

4. Coconut Water
Dubbed nature's sports drink, coconut water offers a delightful mix of electrolytes, particularly magnesium and potassium, without added sugars or flavourings.

5. Bananas
A favourite among athletes, bananas offer a quick energy boost with their high potassium content. They are ideal pre- or post-exercise to maintain muscle function and prevent cramps.

6. Almonds
A snack of almonds provides magnesium, calcium, and potassium, plus the added benefit of protein. Opt for raw and unsalted varieties to maximize health benefits.

Oranges are not only high in vitamin C but also a great source of potassium. A glass of fresh orange juice post-yoga session is a fabulous way to recalibrate your electrolyte levels.

This versatile dairy product is not just for breakfast. Yogurt is rich in calcium and provides essential nutrients such as potassium and phosphorus—key for those after a workout. But be sure to check the sugar content as they can often be overloaded with the sweet stuff.

9.Sweet Potatoes
Sweet potatoes serve up a host of benefits, including being an excellent source of magnesium and potassium. Roast or mash them for a nutrient-rich addition to any meal.
Aside from being a superb source of omega-3 fatty acids, salmon is also rich in electrolytes like sodium, potassium, and calcium. It's perfect for ensuring balanced nutrition.


While these foods are packed with essential electrolytes and nutrients, remember that electrolyte drinks like LMNT and Re-Lyte can serve as a convenient and rapid way to replenish your levels, especially when on the move or post-exercise.

However, they are meant to supplement your intake of natural electrolytes from a well-rounded diet, not replace it entirely. Incorporating a variety of these electrolyte-rich foods can improve exercise performance, support hydration during illness, and contribute to overall wellness.

Always listen to your body and, if possible, consult with a healthcare professional to tailor your diet to your individual needs. Stay hydrated and keep your body charged the natural way!

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