The Ultimate Electrolytes

Learn the best foods and natural ways to keep your electrolytes in balance.

What Are Electrolytes & Why Do They Matter?

Electrolytes are like the spark plugs of your body. These essential minerals carry an electrical charge and support critical functions that keep you energized, focused, and hydrated.

They help:

• Hydrate your body

• Contract and relax your muscles

• Transmit nerve signals

• Rebuild damaged tissues

• Keep your pH levels balanced

And so much more.

When your electrolytes are out of balance, you feel out of balance too.

Main Electrolytes to Know

• Sodium

• Potassium

• Magnesium

• Calcium

• Phosphorus

• Chloride

Signs of Electrolyte Imbalance

• Muscle weakness or cramping

• Dizziness or fatigue

• Headaches

• Irregular heartbeat

• Extreme thirst

• Dry mouth

What Causes Electrolyte Imbalance?

We don’t just lose water when we sweat or go to the bathroom—we lose electrolytes too. Other causes include:

• Long periods in the sun

• Intense or prolonged exercise

• Illnesses with vomiting or diarrhea

• Certain medications (diuretics, steroids, antibiotics, laxatives)

• Keto or low-carb diets without proper supplementation

Top Foods High in Electrolytes

Add these whole, nutrient-rich foods to your plate to support daily electrolyte balance:

• Spinach

• Sweet potatoes

• Green bananas

• Beans & lentils

• Tomatoes

• Watermelon

• Strawberries

• Chicken

• Bone broth

• Olives

• Pickles

• Anchovies

• Avocados

• Broccoli

• Lemon

Morning Electrolyte Booster: Warm Lemon Water

Start your day with a simple, mineral-rich ritual.

How to make it:

• 1 glass warm water

• Juice of ½ lemon

• A pinch of pink Himalayan salt (rich in over 84 trace minerals)

Drink on an empty stomach to rehydrate and replenish your body naturally.

Cleanest Salts for Natural Electrolytes

1. Grey Salt

• Why it's clean: Naturally sun-dried and unrefined from coastal salt flats in France.

• Mineral content: Rich in magnesium, calcium, potassium, and over 80 trace minerals.

• Texture: Slightly moist with a mild, briny taste.

2. Ancient Sea Salt

• Why it's clean: Harvested from an ancient, unpolluted seabed in Utah. Free of additives and unrefined.

• Mineral content: Contains over 60 trace minerals including potassium and magnesium.

• Taste: Slightly sweet and earthy.

3. Himalayan Pink Salt

• Why it's clean: Mined from ancient sea beds in the Himalayan region, minimally processed.

• Mineral content: Contains up to 84 trace minerals, especially iron, calcium, and magnesium.

• Note: Quality can vary—look for certified food-grade versions from reputable sources.

4. Blue Salt

• Why it's clean: Rare salt mined from ancient salt lakes in Iran, formed from halite crystals.

• Mineral content: Naturally high in potassium and calcium, with trace magnesium and iron.

• Unique feature: The blue hue comes from the mineral sylvinite, not artificial coloring.

• Taste: Sharp, slightly sweet with a crisp mineral finish.

❌ Salts to Avoid in Electrolyte Blends

• Refined table salt: Bleached, mineral-stripped, and may contain anti-caking agents like aluminum.

• Commercial kosher salt: Often processed and lacking trace minerals unless labeled otherwise.

  
  

Choosing a Clean Electrolyte Supplement

Most commercial electrolyte drinks are packed with sugar, artificial colors, and preservatives. Instead, choose clean options with:

✅ Natural sweeteners (like stevia or monk fruit)

✅ Balanced ingredients with clear labeling

❌ No artificial colors (Red 40, Blue 1)

❌ No artificial sweeteners (aspartame, sucralose)

❌ No excessive sugar (some brands have as much as soda)

Electrolyte Drink Recipes

1. Classic Homemade Electrolyte Drink

• 2 cups water (or coconut water for extra potassium)

• Juice of 1 lemon or lime

• ¼ tsp sea salt or Himalayan salt

• 1–2 tsp honey or maple syrup

• Optional: ¼ cup fresh orange juice

2. Coconut Lime Refresher

• 1 cup coconut water

• 1 cup filtered water

• Juice of 1 lime

• ¼ tsp sea salt

• 1 tsp raw honey

3. Watermelon Hydration Booster

• 1 cup watermelon juice (blend and strain fresh watermelon)

• 1 cup coconut water

• ¼ tsp Himalayan salt

• Juice of ½ lemon

  Blend and serve over ice.

4. Magnesium-Rich Relaxation Drink (Great for Bedtime)

• 2 cups warm water

• ½ tsp magnesium powder or 1 tbsp magnesium citrate liquid

• ¼ tsp Himalayan salt

• Juice of 1 lemon

• 1 tsp honey or maple syrup

5. Kid-Friendly Electrolyte Popsicles

• 1 cup coconut water

• ½ cup fresh orange juice

• ½ cup berry purée (strawberries, raspberries, or blueberries)

• ¼ tsp sea salt

• 1 tbsp honey or maple syrup

  Blend, pour into popsicle molds, and freeze for at least 4 hours.

Can you have too many Electrolytes? Yes—you can! While electrolytes like sodium, potassium, magnesium, and calcium are essential for hydration, energy, and muscle function, too much can throw your body out of balance.

• Too much sodium can raise blood pressure and cause bloating.

• Excess potassium may lead to irregular heartbeat.

• High magnesium might cause diarrhea or low blood pressure.

• Too much calcium can result in constipation or even kidney stones.

The key is balance—not just loading up on one. And supplements aren’t always necessary if you're eating a whole-food, mineral-rich diet.

By nourishing your body with real, whole foods and staying mindful of your hydration, you can keep your electrolytes in balance—and your energy, focus, and vitality right where they belong.

This information is for educational purposes only and is not intended to diagnose, treat, or replace medical advice. Individual electrolyte needs can vary depending on age, health status, activity level, medications, and climate. Please consult with a licensed health professional or your holistic nutritionist to determine what’s right for your body.