Skip to content
test
  • SHOP
    • BUNDLES
      • Fruits & Veggies Bundle
      • BCAA Bundle
      • Joint Bundle
      • Plant Bundle
      • Starter Bundle
      • Plant-Based Strength Bundle
      • Strength Bundle
      • Recovery Bundle
      • Immunity Bundle
      • ⇨ VIEW ALL BUNDLES
    • PROTEIN
      • POST
      • BUILD
      • PLANT PROTEIN
      • Collagen
      • ⇨ VIEW ALL PROTEIN
    • SPORTS NUTRITION
      • PRE
      • BCAA
      • Creatine
      • Shrooms
      • Lytes
      • ⇨ VIEW ALL SPORTS NUTRITION
    • NUTRIENTS
      • Burn
      • Krill
      • Joint
      • Gut Health
      • Multi
      • Reds
      • Veggies
      • Vitamin C
      • Vitamin D3
      • ⇨ VIEW ALL NUTRIENTS
    • SWAG
      • Mystery Gift
      • Training Hoodie
      • Training Sweats
      • OE Patch Tee
      • OE Patch Mesh Shorts
      • OE Dad Hat
      • Grappler Shorts
      • Standard Shaker
      • Shaker Quick Dry Towel
      • Skeleton Crew Sock
      • Vandalism Logo Pack
      • Dodger Blue Snapback
      • Orioles Snapback
      • NSLA Quick Dry Towel
      • Quick Dry Towel
      • ⇨ VIEW ALL SWAG
    • eBooks
      • 8 Weeks To Bigger Glutes
      • 25 Protein-Packed Recipes
      • ⇨ VIEW ALL EBOOKS
  • TAKE THE QUIZ
  • OHANA
  • BLOG
  • QUALITY
  • OUR STORY
  • MANAGE SUBSCRIPTION
    CONTACT US
    REWARDS
    TEXT US
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
  1. Level Up!
  2. Free Shipping
    $99
  3. Free Shaker
    $150
  4. Free Tee
    $200

You are $ 99.00 away from FREE shipping!

  • MANAGE SUBSCRIPTION
  • CONTACT US
  • REWARDS
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
Search
ATH ATH
Log in Search Cart
  • SHOP
    BUNDLES
    Fruits & Veggies Bundle
    BCAA Bundle
    Joint Bundle
    Plant Bundle
    Starter Bundle
    Plant-Based Strength Bundle
    Strength Bundle
    Recovery Bundle
    Immunity Bundle
    ⇨ VIEW ALL BUNDLES
    PROTEIN
    POST
    BUILD
    PLANT PROTEIN
    Collagen
    ⇨ VIEW ALL PROTEIN
    SPORTS NUTRITION
    PRE
    BCAA
    Creatine
    Shrooms
    Lytes
    ⇨ VIEW ALL SPORTS NUTRITION
    NUTRIENTS
    Burn
    Krill
    Joint
    Gut Health
    Multi
    Reds
    Veggies
    Vitamin C
    Vitamin D3
    ⇨ VIEW ALL NUTRIENTS
    SWAG
    Mystery Gift
    Training Hoodie
    Training Sweats
    OE Patch Tee
    OE Patch Mesh Shorts
    OE Dad Hat
    Grappler Shorts
    Standard Shaker
    Shaker Quick Dry Towel
    Skeleton Crew Sock
    Vandalism Logo Pack
    Dodger Blue Snapback
    Orioles Snapback
    NSLA Quick Dry Towel
    Quick Dry Towel
    ⇨ VIEW ALL SWAG
    eBooks
    8 Weeks To Bigger Glutes
    25 Protein-Packed Recipes
    ⇨ VIEW ALL EBOOKS
  • TAKE THE QUIZ
  • OHANA
  • BLOG
  • QUALITY
  • OUR STORY
PROTEIN CALCULATOR CALCULATE DAILY REQUIREMENTS →
FREE SHIPPING ON ORDERS OVER $99 →
Relson Gracie

Our mission is to fuel greatness using the most nutrient-dense and minimally processed ingredients.

OUR STORY
Shop Protein
GET PROTEIN
Electrolyte Stickpacks

Lytes

30 Servings
60mg of Magnesium
200mg of Potassium
1000mg of Sodium
Zero Sugar
Non-GMO, Soy Free & Gluten Free

30 Servings
$44.95

FREE 4 WEEK STRENGTH PROGRAM EBOOK

4 Week Strength Program
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
  • HOME / NEWS
    Nutrition · Mar 07, 2022

    13 Natural Electrolytes to Replenish Your Systems

    by Staff Writer
      |  LAST UPDATED: Dec 15, 2022

    Natural Electrolytes

    The simple truth is that we all need electrolytes to function.

    ...but this is especially true for athletes and individuals who work out and sweat a lot.

    When you sweat, your body doesn't just lose water. It also loses essential minerals called electrolytes that are needed for proper functioning.

    WHAT ARE ELECTROLYTES?

    Electrolytes are minerals that carry electric charges and are important for:

    • Regulating and balancing bodily fluids.
    • Generating new, healthy tissue.
    • Optimal brain, nerve, heart, and muscle functions.
    • Maintaining proper pH levels.
    • Aiding in blood clotting.

    Sodium, chloride, potassium, magnesium, and calcium are the main electrolytes that play an important role in homeostasis, the body's ability in keeping a stable environment.

    CHLORIDE maintains your blood pressure, oxygen delivery, and acid-base balance. Chloride works together with sodium and potassium to maintain your fluid balance.

    POTASSIUM regulates your heartbeat, ensures proper muscle function, nerve function, and is needed to metabolize carbohydrates and synthesize protein.

    MAGNESIUM plays a key role in over 300 enzyme systems required for nerve and muscle contraction, blood glucose control, energy production, and immune function. Although it’s not directly associated with hydration like sodium, chloride, and potassium, it still plays a vital role in overall health and hydration.

    CALCIUM is needed for proper blood clotting, maintaining bone strength, muscle function, and nerve impulses. Nearly 99% of calcium is stored in your bones. The remaining 1% circulates in your blood.

    NATURAL ELECTROLYTES TO REPLENISH AND IMPROVE ELECTROLYTE BALANCE

    • Salt
    • Milk and Yogurt
    • Bananas
    • Watermelon
    • Natural Sports Drinks
    • Papaya
    • Coconut Water
    • Avocado
    • Fish and Seafood
    • Nuts and Grains
    • Berries
    • Leafy Greens
    • Citrus Fruits

    1. SALT

    You need salt. Read that again.

    Your body needs salt to function, without it, you can experience cramps, nausea, vomiting, and even dizziness. When seasoning your food, choose minimally processed salts like; sea salt, rock salt, and pink Himalayan salt for the best nutrient profile.

    2. DAIRY PRODUCTS

    Milk and yogurt are both excellent sources of calcium and great options for a post-workout snack.

    MILK - one cup of milk contains about 300 mg of calcium.

    YOGURT - one cup of yogurt contains about 450 mg of calcium.

    According to the National Institute of Health, your body can absorb more calcium from dairy products (30%) as compared to that from other sources like vegetables (only 5%).

    PRO TIP: Opt for milk in your post-workout recovery shake to replenish your calcium levels.

    3. BANANAS

    Rich in potassium and magnesium, bananas are a great addition to your diet.

    A popular pre-workout snack, the potassium content in bananas can help reduce the occurrence of cramps while working out.

    4. WATERMELON

    Hydrating and rich in potassium, watermelon is the perfect fruit to replenish with on a hot summer day.

    Eating a slice after a workout will help you replenish your potassium levels as well as help to hydrate you, thanks to its high water content.

    5. NATURAL SPORTS DRINKS

    Sports drinks offer an effective and convenient alternative for hydrating and replenishing when you're on the go.

    Often packed with sugar and unnecessary ingredients, look for a product that uses zero sugar and has the necessary electrolytes your body needs to function and recover.

    PRO TIP: Electrolytes aren't only for post-workout! If you have a strenuous session coming up, prepare your body by drinking electrolytes before, after, and even intra workout. It all depends on the duration and intensity of your exercise.

    6. PAPAYA

    Papaya is rich in magnesium, potassium, and folate, which help with muscle repair after working out.

    7. COCONUT WATER

    Undoubtedly one of nature’s best sources of replenishing electrolytes, coconut water contains key electrolytes such as calcium, magnesium, sodium, potassium, and phosphorus.

    8. AVOCADO

    Packed with healthy fats and good for heart health, avocados are potassium and magnesium-rich, which make them a great addition to your diet.

    9. FISH AND SEAFOOD

    • Tuna
    • Trout
    • Salmon

    ...mackerel, snapper, and cod, are all high in potassium.

    10. NUTS AND GRAINS

    Nuts and grains are other foods that will effectively replenish your electrolytes after a workout session.

    Examples of nuts that you can eat as post-workout snacks include:

    • Peanuts
    • Walnuts
    • Almonds
    • Pecans

    Some grains that help replenish your system include:

    • Millet
    • Buckwheat
    • Brown rice

    In addition to protein and other nutrients that enhance muscle recovery, nuts and grains are rich in minerals like sodium and potassium.

    By now, you already know that these are the essential minerals that your body needs to recover after a sweaty workout session.

    11. BERRIES

    Berries contain a higher percentage of manganese than most fruits. Your body needs these electrolytes for optimal muscle and nerve functioning.

    Strawberries and cherries are both high in potassium.

    12. LEAFY GREENS

    • Kale
    • Spinach
    • Broccoli
    • Collard Greens

    Aside from being packed with vitamins, leafy greens are also the best and most common sources of non-meat electrolytes. They are rich in potassium, calcium, and magnesium, which are critical for proper cell functioning.

    13. CITRUS FRUITS

    • Lemon
    • Lime
    • Oranges
    • Grapefruit

    One cup of oranges has about 498 mg of potassium, while one cup of grapefruit juice has 473 mg. They also contain other electrolytes, such as sodium and magnesium, that help keep your body hydrated during exercise.

    Lemons and lime both have a high content of sodium, potassium, and magnesium, which are all essential for body fluid balance.

    BOTTOM LINE

    TLDR;

    Your body needs electrolytes and you need to actively replenish them through your diet and nutrition, especially after losing a lot of sweat.

    Incorporate these electrolyte-rich options into your diet to keep you functioning at your best.

    Want to learn more about electrolytes? Check out these expert articles. 

    Tips and Tricks on How to Replenish Electrolytes - Plus the Importance of It All

    5 Tips for Better Muscle Recovery 

    Electrolyte Stickpackets

    Lytes

    30 Servings
    60mg of Magnesium
    200mg of Potassium
    1000mg of Sodium
    Zero Sugar
    Non-GMO, Soy Free & Gluten Free

    30 Servings
    $44.95

    Down Chevron
    ATH

    INFORMATION

    • Protein Calculator
    • Search
    • Quality
    • Banned Ingredients
    • Become a Retailer
    • Afterpay
    • Privacy Policy
    • Terms of Service

    CUSTOMER CARE

    • Shipping Information
    • Returns Policy
    • Refund Policy
    • Contact Us
    • Reviews
    • Mil & First Responders

    COMMUNITY

    • Our Story
    • Blog
    • Rewards
    • Ohana
    • North Shore Lifeguards
    • Jobs

    EMAILS SUCK. OURS DON'T.

    • TikTok
    • BSCG Certified Drug Free
    • Official Sports Supplements of NSLA
    • BSCG Certified Drug Free
    • Official Sports Supplements of NSLA

    Born and Bred

    ATH 449 Cooke Street Honolulu, Hawaii 96813. © 2023 All Rights Reserved.
    support@athsport.co   (808) 378-3696

    Made in an FDA Inspected Facility

    *These statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

    SAVE 10%