When mentioning electrolytes, many people often immediately think of sports drinks or bottled supplements. However, according to medical experts, most of the daily electrolyte needs can be met through natural foods, without relying on processed products.
According to Dr. Pooja Pillai, an internist consultant at Aster CMI Hospital (India), the body needs five main electrolytes every day, including sodium, potassium, calcium, magnesium and chloride. These minerals play an important role in maintaining fluid balance, supporting neuro function, muscle function and cardiovascular activity.
She said: "You don't always need sports drinks to maintain electrolyte balance. A diverse diet including fruits, vegetables, dairy products, nuts, whole grains and drinking enough water can meet most daily needs.
Sodium helps regulate fluid levels in the body, supports nerve transmission and muscle contraction. The most common source of sodium is table salt (sodium chloride). In addition, sodium is also found in pickled vegetables, soups, salted buttermilk, coconut water and some vegetables such as beetroot, celery. However, salt should be used at a reasonable level to avoid the risk of high blood pressure.
Potassium plays an important role in heart and muscle function, and also supports the prevention of cramps. Foods rich in potassium include bananas, oranges, young coconut water, sweet potatoes, spinach, tomatoes, avocados, yogurt and lentils. Supplementing potassium from food helps maintain blood pressure and electrolyte balance effectively.
Calcium is necessary for bones, teeth and muscle and nerve activity. Natural sources of calcium include milk, yogurt, cheese, millet, sesame seeds, almonds, green leafy vegetables such as amaranth and small fish eaten with bones.
Magnesium participates in the energy production process, supports muscle function and contributes to improving sleep quality. You can supplement magnesium from almonds, cashews, pumpkin seeds, sunflower seeds, whole grains, spinach and beans.
Chloride works with sodium to maintain fluid balance and participate in stomach acid production, supporting digestion. The main sources of chloride come from table salts, sea salts, tomatoes, olives, lettuce and celery.
According to Pooja Pillai, if you do not exercise at high intensity for a long time or do not have severe dehydration, most people can maintain electrolyte balance just by eating enough and drinking enough water every day.
Overusing bottled electrolyte water can cause the body to consume excess sugar and sodium. Therefore, a diverse diet, rich in natural foods, is still the simplest and most sustainable way to maintain electrolyte balance.
