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Healthy Snacks High in Electrolytes

20 Electrolyte-Replenishing Snacks

Electrolytes are essential salts that our body needs for optimum function of our cells and organs; when you sweat, your body becomes depleted in these nutrients. It's important that you replenish them because electrolytes create the electrical charges needed to regulate normal heart beats, muscular contractions, and overall healthy nerve function. While you may think hydration is key for optimal heath, too much water can dilute and flush out electrolytes in the body. Instead of loading up on electrolyte-fortified beverages, which are high in sugar and calories, opt for these healthy, wholesome alternatives. After an intense workout, be sure to mix up and munch on the following snacks that are rich in the top four essential electrolytes: sodium, potassium, calcium, and magnesium chloride.

See 20 electrolyte-rich snacks.

Sodium

  • 1/4-1/2 cup seaweed like dulse
  • A pickle
  • A slice of cheese or ham on a whole-wheat cracker
  • Three sardines on whole-wheat crackers
  • Any food topped with salt, especially Himalayan Salt

Potassium

  • Eight ounces of coconut water
  • One banana
  • 1/2 cup kale (Try making a batch of kale chips)
  • 1/2 an avocado
  • One medium baked sweet potato

Calcium

  • Six-ounce container of yogurt
  • Eight-ounce glass of milk
  • A handful of almonds
  • A teaspoon of tahini paste on raw veggies
  • Four fresh apricots

Magnesium Chloride

  • Three thin slices of smoked salmon
  • Handful of mixed nuts like almonds, walnuts, pecans, and cashews
  • Eight-ounce glass of soy milk
  • Spoonful of peanut butter
  • Whole wheat or other whole grain crackers

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