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7 Foods You Can Eat to Maintain Electrolytes

Dr. Yasir Hussain

2 min read

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Humans function on energy. The food we eat is broken down and converted into energy by enzymes that naturally occur in our body. This energy is known as calorie(s) and is crucial for different functions including breathing and movement. Although caloric energy is essential, it is however not enough. Some functions in the body such as transport of nerve impulses require electrical energy. Without the electrical energy, our muscles will not be able to receive the signals from the brain and thus will not be able to move. The electrical energy is acquired through electrolytes, which form electrical ions in the body.

Electrolytes are thus very important for proper functioning and their imbalance can create a lot of issues such as cramping and lethargy. There are many supplements and energy drinks that can help replenish electrolytes, but these supplements and drinks can also have some side effects. A safe and healthy alternative is to use foods that are naturally rich in electrolytes. Following is a list of top seven foods that can help you maintain your electrolytes.



A banana is a quick source of instant energy. Along with high carbohydrate content, it is packed with potassium, magnesium and phosphorus along with traces of sodium and calcium. There are very few foods that can compare to the nutritional value of a banana and its ability to replenish electrolytes.


A summer fruit with very low amount of carbohydrates, strawberry is perfect for people who are watching their weight and need to maintain electrolytes. Like the banana it is an excellent source of potassium and calcium but without the calories.

3-Water melons:

Although 92% of water, this fruit is a big source of electrolytes. It is a refreshing fruit and is best for replenishing electrolytes especially in the summer when the body is losing water and electrolytes rapidly through sweat. Water melon is very rich in phosphorus, has moderate amounts of potassium, magnesium and calcium, and has traces of sodium.



A relatively cheap vegetable, potatoes are all about electrolytes. They have moderate amounts of calcium, potassium and magnesium. Along with the three most important electrolytes, potatoes also have vitamins of B group and traces of zinc.


Celery is not only an electrolyte replenisher, it can also help with high blood pressure. Packed with sodium, potassium and calcium this vegetable is almost a calorie less wonder.

Dairy & nuts:


A lot of people do not like the taste of milk and thus end up having low calcium levels. Yogurt is an excellent replacement as a source for calcium. It can be incorporated in meals easily and can also be flavored with fruit making it much more pleasant on the palette than milk.


Peanuts is mostly used as a snack, but they can also become an important part of your diet. A source of copper, manganese and phosphorus, peanuts are great to replenish electrolytes before or after gym. The chemicals found in the peanuts can make muscle movement smooth which is essential for a workout.

If you are experiencing symptoms of electrolyte imbalance, you should visit a nephrologist as soon as possible. You can visit our website oladoc.com to read up on the condition of electrolyte imbalance and look for specialists and treatment options in Lahore, Karachi and Islamabad. You can also call our helpline at 042-3890-0939 to get directed to the specialists that are suitable for your specific concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Yasir Hussain
Dr. Yasir Hussain - Author Dr. Yasir Hussain is among the Best Nephrologists in Video Consultation. Dr. Yasir Hussain is a Nephrologist. He has a MBBS and FCPS (Nephrology) degree along with an experience of 10 years. He is also a member of Pakistan Medical and Dental Council (PMDC). Dr. Yasir Hussain practices as a Nephrologist at niazi hospital Allah ho gol chakar lahore and Online Video Consultation and charges 2000 and 1500 respectively.

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