Latest news with #electrolytes
Fox News
2 days ago
- Health
- Fox News
Is pickle juice actually good for you? Experts weigh in on the debated hydration method
In the sweltering summer heat, some Americans are reaching for an unconventional source of hydration: pickle juice. Whether it's athletes with a salty craving or frugal fans of fermented foods, pickle brine is increasingly touted as a replenishing remedy after tough workouts. But does it actually work? Fox News Digital reached out to medical experts for insights. An Ohio-based registered dietitian with Cleveland Clinic's Center for Human Nutrition, Julia Zumpano, told Fox News Digital she strongly recommends pickle juice for quick hydration. "It is high in sodium and is a good source of potassium and magnesium, which are electrolytes that are lost during heavy exercise or intense sweating," she said. If the juice is vinegar-based, it can have "blood sugar-controlling benefits and potential weight-loss benefits," Zumpano added. Lacto-fermented pickle juice, which undergoes a saltwater fermentation process, offers the added benefit of probiotics that support gut health, she said. Pickle juice has also been linked to muscle cramps relief. A 2022 study by University of Michigan researchers found that pickle juice also beat out tap water by reducing the severity of cramping. Zumpano cautioned against drinking pickle juice for those who need to restrict sodium. "For daily use, a well-formulated electrolyte mix with balanced minerals is a more effective way to support fluid and electrolyte needs, without excess salt or acidity." "Most Americans consume more than enough, if not too much, sodium," she observed. Not all health professionals are on board. North Carolina-based Dr. Will Haas said he advises against using pickle juice as a regular hydration method. "Pickle juice does offer a quick dose of sodium, which can help after heavy sweating, but it's not something I usually recommend," Haas said. "For more complete and effective hydration, I prefer an electrolyte powder that includes sodium, potassium, magnesium and a bit of glucose to support better absorption and fluid balance." Haas pointed to pickle juice's high sodium content as a culprit. Too much sodium can be a problem, as it raises blood pressure or triggers bloating in some people. Pickle juice can also irritate the gut or worsen reflux, particularly with vinegar-based brines. "For daily use, a well-formulated electrolyte mix with balanced minerals is a more effective way to support fluid and electrolyte needs, without excess salt or acidity," he added. For those still curious, Haas recommended starting with lacto-fermented versions. "Lacto-fermented versions are gentler and may offer some probiotic benefits," he said. "The source definitely matters, especially if you're drinking it regularly." Zumpano recommended starting small. "Begin with a small amount – such as a couple tablespoons – to see how you feel," the dietitian said. "Increase slowly if needed. Monitor your sodium intake and if you notice any swelling in your hands or feet, you could be consuming too much sodium."
New York Times
3 days ago
- Health
- New York Times
Do You Need to Drink Electrolytes?
There is a large, growing and very competitive market for electrolyte powders, drinks and tablets. In 2024 the electrolyte drink market was valued around $38 billion. The products are designed to be consumed before, during and after exercise — and manufacturers claim they'll optimize your hydration, health and performance. There are even options to supplement your daily hydration, whether or not you are exercising. But do you really need to replenish the electrolytes lost in your sweat? And are sports drinks, electrolyte powders and salty supplements actually the best way to do it? What do electrolytes do? Electrolytes are minerals — such as sodium, potassium, calcium and magnesium — that carry an electrical charge that influences how water moves in your body. 'They help maintain the fluid balance,' explained Dr. Amy West, a sports medicine physician at Northwell Health. They help move fluid into and out of your cells and regulate blood pressure, heart rhythm, muscle and nerve function. While they're found in supplements and sports drinks, they're also in the foods we eat every day. 'When we talk about potassium, it's in a banana,' said Heidi Skolnik, a nutritionist at the Hospital for Special Surgery. 'When you eat a pretzel, there's sodium on it.' As you sweat, you lose both fluid and electrolytes and if you lose enough fluid, you can become dehydrated. The volume of blood in your body drops and 'your heart has to pump harder to get the same amount of blood circulating,' Ms. Skolnik said. Do you really need to replace them? When you lose an exceptionally large quantity of water and electrolytes, as you might if you're having a serious bout of diarrhea, you need to replace both. In those situations, doctors often recommend a rehydration solution like Pedialyte, which typically has more sodium and potassium than your average sports drink. But experts say you probably don't need to reach for a sports drink during your regular workouts. Even if those workouts are strenuous or happen in hotter weather, drinking water when you're thirsty is enough to keep you hydrated. The sugar and carbohydrates found in many sports drinks certainly may help competitive athletes maintain their energy, but the electrolytes have little impact. In the 1990s, standard medical advice recommended sodium-rich drinks for athletes during any exercise that lasted more than an hour. But more recent research has found that even as you lose sodium through sweat and urine, your body maintains the concentration of sodium in your blood. In several small studies athletes didn't tend to report a performance difference between working out with water and electrolyte-infused drinks, even after five hours of running in 86-degree heat. It's been well-established for at least a decade that electrolytes don't do much for performance, said Ricardo Da Costa, an associate professor in sports dietetics at Monash University in Australia. 'But the marketing strategies from the sports drinks companies are more potent than the researchers.' 'Everybody thinks that they need to replace lost electrolytes right away,' said Tamara Hew-Butler, a sports medicine scientist at Wayne State University. 'You don't. You will make it up generally in your meals.' Most of the time, you are fine just drinking water when you're thirsty. If you're spending hours outside in the heat for several days and start feeling dehydration symptoms, like lightheadedness, you might reach for a sports drink or supplement, especially if you aren't getting enough electrolytes in your diet, said Robert Kenefick, a professor of biomedical and nutritional sciences at the University of Massachusetts-Lowell. In rare cases, you can have too much fluid but not enough sodium in your blood, a condition called hyponatremia, which can cause nausea, fatigue and, in the most severe cases, seizures or death. It's more likely to happen if you have certain medical conditions such as heart, liver or kidney problems. For athletes, it can happen if they drink so much fluid before, during and after long workouts that it dilutes the electrolytes in your blood. However, most sports drinks don't contain enough sodium to prevent it, said Dr. Da Costa. Is There a Downside? Aside from the cost, experts say there's little downside to consuming electrolyte drinks. As long as you're otherwise healthy, they do not have enough electrolytes to overload your system (called hypernatremia), Dr. Kenefick said. And the sweet taste could motivate you to hydrate. Like most supplements, however, electrolyte products are not well regulated and can even be contaminated, Dr. Hew-Butler said. In 2015, she and her team found unsafe levels of arsenic in Muscle Milk and Gatorade powders that had been provided to college athletes. The athletes showed no signs of having been harmed by the exposure. You won't see 'arsenic' on a supplement label, but you should check for the amount of sugar in the drinks, which can be almost as high as some sodas. As you are reading the label, Dr. Kenefick cautioned buyers to be skeptical of what it promises. 'The beverage market is very competitive and everyone's looking for an edge,' he said. 'A lot of the beverages that are out there are using electrolytes as a marketing tool.' Emma Yasinski is a freelance science journalist whose work has appeared in National Geographic, Undark and more.
Yahoo
3 days ago
- Health
- Yahoo
Milk Might Actually Be More Hydrating Than Water—Here's What the Science Says
Key Points Hydration depends on more than just water—some nutrient-rich drinks, like milk, can also help. Milk offers water, electrolytes, and carbs that support fluid balance and post-workout recovery. While milk can hydrate, water should still be your main beverage for daily hydration you've ever felt extra-thirsty, even after chugging a tall glass of water, you're probably aware that water isn't the only hydrating beverage. Next time water just doesn't cut it, and you're feeling parched—like after a sweaty workout—try reaching for a cup of milk. Yes, we're talking real dairy milk. Why Milk Can Help with Hydration Dairy milk has the perfect hydrating trifecta of electrolytes, water and carbohydrates. This thirst-quenching combination makes milk a beverage that can help with hydration. And some bodies of research back this up. A study published in the American Journal of Clinical Nutrition tested 13 different beverages and found that whole milk, skim milk and orange juice provided better hydration than water. Similarly, a 2020 study in Nutrients found that a milk-based hydration drink helped the body stay hydrated longer than water or a sports drink by reducing urine loss and increasing fluid retention. It also led to a smaller spike in blood sugar, making it a more stable energy source compared to traditional sports drinks. However, these studies have some limitations, such as small sample sizes and limited diversity, so further research is needed to confirm these findings. It Has Electrolytes Electrolytes are minerals, including sodium, potassium, calcium and magnesium. They help maintain our body's overall balance, from regulating chemical reactions and helping our muscles contract to maintaining blood pressure and the right balance of fluid, says Katie Brown, Ed.D., RDN, executive vice president of the National Dairy Council. Regardless of its fat content, milk has you covered for all of these electrolytes. According to the USDA, one 8-ounce serving (1 cup) of reduced-fat (2%) milk contains: Calories: 122 Total Carbohydrates: 12 g Dietary Fiber: 0 g Total Sugar: 12 g Added Sugar: 0 g Protein: 8 g Total Fat: 5 g Saturated Fat: 3 g Cholesterol: 20 mg Sodium: 96 mg (4% Daily Value) Calcium: 309 mg (24% DV) Potassium: 390 mg (8% DV) Magnesium: 29 mg (12% DV) Phosphorus: 252 mg (20% DV) "While electrolytes don't hydrate you per se, they help regulate your fluid balance and how well you hold on to or lose fluids," says Matt Pikosky, Ph.D., RD, vice president of nutrition marketing and affairs at the National Dairy Council. "Without the proper balance of sodium, potassium and other electrolytes in your body, you can't retain the water you're drinking as effectively because sodium promotes fluid retention, which supports hydration and rehydration," he says. It's 90% Water Dairy milk, like many other foods, such as fruits and veggies, is naturally high in water content, which can help contribute to your hydration needs. "Milk naturally contains about 90% water, which can help hydrate us in a similar way that water hydrates," Pikosky says. Like all beverages, milk is primarily made of water, which is absorbed in your intestines and promotes hydration, says Melanie Betz, M.S., RD, CSR, FAND, founder and CEO of The Kidney Dietitian in Chicago. But what makes milk a good option for hydration is the naturally present electrolytes. "Electrolytes help regulate fluid balance, making it a double dose of hydration," Pikosky says. It Contains Natural Sugar Sugar is a type of carbohydrate, and dairy milk contains a natural sugar called lactose. "Any type of carbohydrate (like lactose) can help hydration because the process of absorbing carbohydrates in your intestines requires electrolytes," Betz says. "The presence of carbohydrates helps with fluid absorption from the small intestine into the bloodstream," says Pikosky. So carbs help those electrolytes get absorbed into your body, where they can help fluid go where it should. What's more, "The carbs in milk also help to slow the digestion process, which can lead to a slower release and absorption of the water naturally present in dairy milk," Brown says. And that all translates to better hydration levels. Are Plant-Based Milks as Hydrating as Dairy Milk? OK, so is stocking your fridge with oat or almond milk doing your body any favors? It's hard to say, for two reasons. First, there isn't much research on the role of plant-based milks role in supporting hydration; second, there are so many different types of vegan dairy milks available on the market, with widely varying nutritional profiles, that it's difficult to generalize. Still, the majority of plant-based milk alternatives don't offer the same nutritional profile as dairy milk, says Pikosky. What's unique about dairy milk is that it contains a natural balance of water, electrolytes and macronutrients (carbs, protein and fat). And "plant-based milks generally have less potassium and sugar than cow's milk—so, they may technically be less hydrating," Betz says. If you're avoiding dairy or looking for a vegan alternative, the plant-based option that would come closest to dairy milk, as pointed out by the Dietary Guidelines for Americans, would be fortified soy beverages, Pikosky says. If you're shopping for a nondairy alternative, always check the Nutrition Facts label for those electrolytes to get a better clue into your plant-based milk's hydration benefits. Should You Drink Milk Instead of Water? It's clear that milk can help hydrate you, but that shouldn't give you the green light to give up on plain water. "Milk is a very healthy addition to a well-balanced diet. But, from a hydration standpoint, it shouldn't be your only beverage," Betz says. The Institute of Medicine suggests that young men (ages 19 to 30) drink around 3.7 liters (125 ounces) and women 2.7 liters (91 ounces) daily. Betz points out that if all of this fluid was 2% milk, this would add 1,342 to 1,952 calories per day—which could be someone's entire day's worth of calories. But there are certain scenarios where milk can help hydrate you better than water—like after a seriously sweaty and intensive workout. "As a dietitian with a background in exercise physiology, I do recommend people refuel, rehydrate and rebuild after moderate to intense exercise with milk or chocolate milk," Pikosky says. That makes milk a solid sports drink alternative that's more natural, budget-friendly and tastes great, too. Our Expert Take Some studies show that dairy milk may be as hydrating as water—and that's because milk contains a nice natural balance of electrolytes, water and carbs. However, "It is important to remember that for most people, water really is the best option for hydration," Betz says. When you're thirsty, always reach for water first. But if you're feeling extra parched, especially after a sweat-inducing workout, that's a good time to reach for a glass of milk. Read the original article on EATINGWELL
Yahoo
4 days ago
- Health
- Yahoo
The Best Time to Take Electrolytes for Maximum Absorption, According to Sports Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNKey Points Electrolytes, like sodium, potassium and magnesium, help us maintain fluid balance. They may help prevent dehydration from exercise, illness and hot, humid weather. Experts say many factors determine the best time to take electrolytes for max you're already taking electrolytes or are just thinking about it, you may be wondering if there's an optimal time to take them. Makes total sense, especially since we're always hearing how important electrolytes are for our health. But, before we dive into the timing question, what, exactly, are electrolytes? 'Electrolytes are minerals found in your blood that help regulate fluid balance in your body,' says sports dietitian Christina Chu, M.S., RD, CSSD. 'Electrolytes have many functions, including maintaining fluid balance, muscle contraction, nerve signaling and balancing your body's pH levels.' The major electrolytes are sodium, potassium, calcium, magnesium and chloride. Given how important electrolytes are for our bodies, it's natural to want to take them at precisely the right time for optimal absorption. So, you might be surprised to learn that sports dietitians say there is no best time to take electrolytes. Because we all have different electrolyte needs, the answer depends on a long list of factors like exercise, climate, travel and more. Read on to learn how to determine the best time to take electrolytes for your unique needs, plus the best ways to get them. Factors Affecting Electrolyte Absorption How well your body retains and absorbs electrolytes is a bit of a balancing act that can depend on multiple factors, like these. Sodium Sodium is perhaps the most talked-about electrolyte thanks to its ability to hold water. It's naturally found in many foods in small amounts, and is often added in large quantities to foods like crackers, soups, tomato sauce, canned foods and bread. On average, most of us consume way too much of it. However, some people do need more, especially those who work out for an hour or longer or who sweat heavily during exercise. Without enough sodium, they may experience muscle cramps or become dehydrated, says sports dietitian Amy Goodson, M.S., RD, CSSD. The amount of sodium you eat can influence how well your body retains fluids. 'The body attempts to conserve sodium,' says Goodson. 'A low-sodium diet may make it harder to retain fluid during and after exercise, especially if you're a heavy sweater [as] the body adapts to conserve sodium.' On the other hand, if you already eat lots of sodium, you may not even need a supplement, especially if you don't exercise intensely, she adds. Potassium Like sodium, potassium is responsible for maintaining fluid balance and it also maintains muscle function. That makes it especially important for anyone who works out regularly. It's found in foods like potatoes, beans, lentils, bananas, prunes, milk and yogurt. Yet, most Americans' diets are low in potassium. 'Inadequate potassium can hinder proper electrolyte function and affect hydration, especially if sweat losses are high or diet quality is low,' explains Goodson. Dehydration 'If you're already dehydrated, your body may not absorb electrolytes as efficiently,' says sports dietitian Tony Castillo, M.S., RD. Here's why: water plays a critical role in dissolving and transporting electrolytes, so they can be properly absorbed and delivered to the tissues that need them. Without adequate fluid, this process is disrupted. Staying ahead of dehydration is key for maintaining proper fluid balance, says Castillo. The Ingredients In Your Drink or Supplement 'Drinks with multiple types of electrolytes [especially] sodium, potassium and magnesium are absorbed more efficiently than those with just one,' says Castillo. Check the label to ensure these electrolytes are in your supplement or drink. Electrolyte absorption isn't always just about electrolytes. 'Consuming electrolytes with carbs, like in a sports drink, can boost absorption, as carbs help transport sodium and water into your cells,' says Castillo. However, this applies mainly to people who exercise intensely, work out for long periods of time or sweat buckets during shorter workouts. If you're just sitting on a plane or lounging at the beach, you probably don't need additional carbs in your electrolyte supplement or drink. The Best Time to Drink Electrolytes for Maximum Absorption The optimal time to take electrolytes depends on what you're doing and where you are each day. First and foremost, all our experts agree that people who lose lots of sweat through exercise should consume electrolytes around the time of their workouts. That may be before, during or after. But it will depend on your workout. For instance, sipping an electrolyte drink before a long, sweaty run or spin session may prevent dehydration and give your body a head start before you get sweaty. 'Think pre-hydration to prevent dehydration, cramping, dry mouth, fatigue or poor concentration,' says Cho. However, most exercisers will benefit from electrolytes while working out, as that's when electrolyte loss is usually highest. However, if you aren't able to hydrate properly during your workout -because you're swimming, competing in a race or simply forget–replenishing electrolytes post-workout is essential. After exercise, blood flow to the muscles increases, which may enhance electrolyte absorption, especially when paired with carbohydrates. If you've ever experienced dehydration from a stomach bug, you probably already know how dehydrating it can be. While an electrolyte supplement can help replace those lost fluids, don't just chug one down. Contact your healthcare provider to find out the best type of supplement and the right time to drink it, so things don't come right back up on you. Temperature and environment also matter. For instance, hot and/or humid conditions can lead to fluid and electrolyte losses. Flying in an airplane can also cause fluid shifts and mild dehydration. Higher altitudes can additionally lead to fluid losses that may impact electrolyte balance. These situations may not always require an electrolyte supplement. However, if they do trigger symptoms of dehydration, it can be a good time to start supplementing. Electrolyte Sources and Recommendations From ready-to-drink electrolyte beverages and powders to fizzy tablets that you can drop into water, the market is full of electrolyte products. An ideal electrolyte beverage or supplement should contain the major players, including sodium, potassium, magnesium, calcium and chloride. Athletes and those who sweat heavily may need products with at least 300 to 500 mg of sodium per 8-ounce serving, specifically around the time of exercise, says Goodson. A good rule of thumb, she says, is choosing a product with approximately three times as much sodium as potassium. Just because some electrolytes are good doesn't mean more is better. This is especially true of potassium and magnesium, which can cause gastrointestinal upset or imbalances if overused, adds Goodson. Unless you're an athlete, most people don't need an electrolyte supplement with added sugar. So, be sure to check the label for added sugars. Also good to know: 'Those with high-blood pressure or other medical issues should consult with their physician before consuming additional electrolytes outside of exercise and heavy sweating periods,' says Goodson. While supplements can be a convenient source of electrolytes, they're not the only way to get them. Don't overlook these natural electrolyte sources that may already be in your fridge or pantry. Milk: Dairy milk naturally contains a variety of key electrolytes, including sodium, potassium, calcium and magnesium. It also provides carbohydrates and protein, which additionally support hydration and fluid absorption. 100% Fruit Juice: Orange, pomegranate and watermelon juices are all naturally rich in potassium and carbs. Coconut water: With 400 mg of potassium per 8 ounces, coconut water is a potassium powerhouse. Pair it with a salty snack to cover your sodium needs. Veggie, chicken or bone broth: If you're craving something warm, salty and comforting, pop open a can of ready-to-use broth. Most are high in sodium, helping to replenish electrolytes and fluids. Our Expert Take If you're wondering about the best time to take electrolytes for maximum absorption, there's no one-size-fits-all answer. While electrolytes like sodium, potassium and magnesium can help your body maintain fluid balance, your needs may vary depending on a variety of factors. If you work out hard or sweat up a storm, you may benefit from taking electrolytes before, during or after a workout. Additionally, hot, humid weather, high altitudes or airplane travel may also increase your need for electrolytes. Ditto for dehydrating illnesses like stomach viruses. There are lots of electrolyte replacement drinks and supplements on the market to choose from. But don't overlook natural electrolyte sources from drinks like milk, 100% fruit juice, coconut water and broth. In addition to electrolytes, they're filled with other nutrients that will do your body good. Read the original article on EATINGWELL
Yahoo
14-07-2025
- Health
- Yahoo
6 Sneaky Signs You Might Need to Take Electrolytes, According to Sports Dietitians
Reviewed by Dietitian Katey Davidson, RD, CPTProper hydration involves drinking enough water and maintaining electrolyte balance. Common signs you need more electrolytes include fatigue, muscle cramps, headaches and overheating. While electrolyte supplements can be helpful, you can replenish electrolytes naturally through because you're constantly sipping doesn't necessarily mean you're fully hydrated. Hydration isn't just about water; it's also about electrolytes. 'Electrolytes are minerals that carry electric charges in the body, helping to regulate essential functions like fluid balance, muscle contraction and pH levels,' says Dana Angelo White, M.S., RDN, ATC, a sports dietitian. 'Replenishing electrolytes is critical for maintaining energy, performance and overall hydration.' Sodium, potassium, calcium, magnesium, chloride and phosphorus are the body's major electrolytes. But how do you know if you're getting enough or if you're running low? There are several factors that can cause a loss of electrolytes, including excessive sweating after physical activity, exposure to heat, humid weather, air travel or illness. Below, we reveal six sneaky signs you might be overlooking that could suggest you need more electrolytes. We all feel tired sometimes, whether from a poor night's sleep, stress or skipping meals. But if you've covered all bases and still feel sluggish, an electrolyte imbalance could be to blame. 'Imbalances or deficiencies in electrolytes can disrupt cellular and organ functions, leading to neuromuscular and cognitive issues,' says Briana Butler, MCN, RDN, LD. 'This disruption can contribute to feelings of fatigue and confusion.' Fatigue is a common sign of an electrolyte imbalance. For instance, low sodium can cause fatigue—as can low magnesium and potassium levels. Muscle cramps or spasms can creep up at the worst of times—such as in the middle of a race or when you're trying to fall asleep. While the exact cause of cramps isn't fully understood, researchers agree that those brought on by exercise or heat are likely linked to sweat and electrolyte loss. 'Muscle cramps, particularly during or after exercise, can be a sign of low sodium, potassium, calcium or magnesium levels,' explains Amy Goodson, M.S., RD, LD, CSSD. 'Electrolytes help regulate muscle contractions, and when they're out of balance—especially sodium during heavy sweat loss—muscles can become overly excitable, leading to cramping.' Did you know that dehydration can shrink your brain? When you're dehydrated, your body loses both fluid and electrolytes, including fluid in your brain. These losses can cause your brain to 'slightly shrink', says Jenna Braddock, M.S.H., RDN, CSSD. 'This impacts the nerve function and sensitivity of the brain causing pain.' Besides dehydration, low blood pressure and shifts in electrolyte balance in the brain can also cause headaches, adds Goodson. Specifically, being low in sodium and magnesium can lead to headaches or even migraines, says Butler. When the room starts spinning even though you're sitting still, it's far from fun. 'Dizziness, especially after workouts or time spent in the heat, can be a sign of low sodium levels or fluid depletion. Sodium helps maintain blood volume and pressure; when it drops, circulation to the brain may be temporarily reduced, causing lightheadedness,' says Goodson. She notes this happens when someone drinks a lot of water without replacing sodium. Endurance athletes and anyone doing exercise for extended periods are at risk for exercise-associated hyponatremia, or low sodium. Took a few rest days from the gym, but still feeling unexplained muscle weakness? Lack of electrolytes may be to blame. 'Muscle weakness can occur due to low potassium levels, as potassium is crucial for proper muscle contraction and relaxation at the cellular level by facilitating electrical impulses,' explains Butler. Phosphorus, another key electrolyte, is responsible for energy production. Being low in phosphorus can leave your muscles feeling weak, says Butler. Your body cools itself and maintains core temperature by sweating. However, sweat contains both water and electrolytes, so excessive sweating can lead to a drop in levels. If these aren't replaced quickly, your body's ability to cool itself can become impaired, leading to overheating. 'Without enough electrolytes, your body can't regulate its core temperature properly, increasing the risk of heat illness,' explains White. While many of us reach for electrolyte drinks or powders, there are plenty of natural food and drink sources rich in electrolytes. Here's a guide to replenishing electrolytes naturally: Sodium: Sodium is found in salty snacks like pretzels, crackers and salted nuts. It's also found in canned or packaged foods like soups and beans, as well as many condiments and sauces like soy sauce. Chloride, another key electrolyte, is found alongside sodium in salty foods—hence the name sodium chloride (table salt). Potassium: Many fruits and vegetables are a great source of potassium, like squash, bananas, potatoes, prunes, raisins and spinach. Calcium: Many dairy products like yogurt, cheese, milk, tofu and cottage cheese are rich in calcium. Other sources include fish, such as salmon and sardines, as well as dark leafy greens like spinach and kale. Magnesium: Magnesium-rich foods include seeds, nuts and legumes such as pumpkin seeds, chia seeds, almonds, cashews, black beans and edamame. Phosphorus: Yogurt, dairy milk, cheese, chicken, beef and seafood like salmon and scallops are rich in phosphorus. (15) Keep in mind that many of these six sneaky signs could also be due to other health-related issues. For example, being dizzy could be a sign that you have low blood pressure or anemia. If you experience any of these signs or symptoms, it's best to consult a health care provider to rule out underlying health issues. Staying hydrated is so much more than just drinking water—electrolytes are just as important. Common signs that you need more electrolytes include fatigue, muscle cramps, headaches, feeling dizzy, muscle weakness and overheating. Fortunately, you can find major electrolytes naturally in many foods, including fruits, vegetables, dairy products, meat, seafood and legumes. Plus, don't forget table salt. If you have any concerns or your symptoms don't improve, it's wise to visit a healthcare professional to rule out any other health issues. Is it OK to drink electrolytes every day? Most people don't need to drink electrolytes every day. However, daily electrolytes may be helpful for people who are physically active, regularly exposed to hot or humid weather, fly often or live at high altitudes. Who is at most risk for electrolyte imbalance? Athletes, people with active jobs, young children and older adults are among those most at risk for electrolyte imbalance. These groups tend to lose more fluids and electrolytes or may have difficulty replenishing them properly. Do you need a supplement for proper hydration? You don't need an electrolyte supplement for proper hydration. You can meet your electrolyte needs through food and drink sources like fruits, vegetables, dairy, legumes, meat and seafood. Supplements can be helpful in certain situations, but aren't always necessary. How do you know if an electrolyte supplement is working? The most accurate way to know if your electrolyte supplement is working is by visiting with your health care provider. They can run blood tests to assess electrolyte status and determine if you are well-balanced. Read the original article on EATINGWELL
