How to Increase Electrolytes in the Body

Sports drinks have added electrolytes to maintain fluid balances. Photo Credit Jupiterimages/Goodshoot/Getty Images

Your body has charged particles known as electrolytes. Examples of electrolytes include calcium, magnesium, sodium and phosphorus. These electrolytes are responsible for maintaining fluid balance in the body, and their electrical charge helps produce energy in the body. You can lose electrolytes via water in your body -- from excess sweating, injuries like burns, or illnesses like diarrhea and vomiting that result in water loss. If this occurs, you can replace lost electrolytes via foods and beverages.

Step 1

Drink a sports beverage that contains potassium and sodium. Look for a sports drink with 14 to 16 g of carbohydrates. This will help boost your electrolyte levels and your overall energy levels. The carbohydrates also help your body better absorb the fluid and electrolytes.

Step 2

Eat 8 oz. of yogurt and a can of chicken noodle or other canned soup. These two foods can be easy on your stomach after a long exercise routine or illness, and they contain potassium and sodium, two of the chief electrolytes your body needs.

Step 3

Eat a meal containing salty carbohydrate choices. This is one reason athletes eat pasta before a big event: The pasta tends to be high in sodium, which helps increase your electrolyte balance. While you shouldn't go overboard on the salt, adding a few shakes to a pasta dish like vegetable lasagna or spaghetti can help incorporate electrolytes into your diet.

Step 4

Drink or eat a low-fat dairy product. Calcium and phosphorous are examples of electrolytes in your body that are present in calcium-containing foods. Try low-fat cheese, yogurt or milk.

Step 5

Consume food sources of magnesium, an electrolyte needed to contract and relax your muscles. Examples include dark, leafy green vegetables like spinach and kale. Additional food sources include bananas, almonds, seeds, tofu, brown rice, millet, dried apricots and avocados.

Warnings

• If you have been severely ill or injured, foods and fluids alone may not be enough to replace lost electrolytes in your body. See your physician if you experience severe illness or injury. Electrolyte imbalances can indicate an underlying medical condition, such as kidney disease.

Tips

• Muscle weakness, fatigue and difficulty concentrating could indicate your body is low in electrolytes.

www.livestrong.com