How to Replenish Electrolytes Naturally

May 7, 2014
In Nutrition

photo[14]Electrolytes. We’ve all heard about them and we all know we need to replenish them after working out. But what are they really? And are we restoring them in the most optimal and healthful way for our body?

Electrolytes are technically ions. The word electrolyte means that these specific types of ions are electrically charged. Our cells use electrolytes to maintain voltage across their membranes and carry electrical impulses to themselves and other cells in the body. Our kidneys are responsible for keeping electrolytes maintained in the body in order to keep our body fluids steady and maintain proper nerve, heart and muscle function. (1)

When we work out, we lose electrolytes in the form of sodium, potassium, chloride & magnesium through our sweat. In order to keep our sells hydrated and avoid dehydration, it is imperative that we replenish electrolytes after exercise, allowing our body to return to its natural & healthful balance. (2)

Most of us are familiar with and use conventional sports drinks such as Gatorade or Powerade to replenish electrolytes after strenuous activity. These drinks are sweet, cheap and are often available in our gym’s vending machine. Although these beverages do contain electrolytes, they also contain a whole slew of ingredients that are detrimental to our overall health and well-being. These ingredients include man made chemicals, highly processed & refined sugars as well as artificial colors and “natural flavors,” just to name a few.  All of these ingredients are poisonous & detrimental to our bodies. (3)

The good news is that there are a ton of natural & wholesome options for replenishing electrolytes that not only re-stabilize our body’s hydration but also provide us with extra nutrients and long-term health benefits. (4)

Here are three great solutions for replenishing electrolytes, naturally:

Coconut Water

Coconut water contains a great deal of naturally occurring electrolytes in the form of potassium. (5) Not only does it provide our body with electrolytes, but potassium has been shown to prevent muscle cramps as well making it an exceptional post-workout solution. (5) Coconut water is also low in sugar & tastes naturally delicious. Remember to always choose raw coconut water, as heat-pasteurized coconut water does not contain the same levels of nutrients. We recommend drinking it straight from the coconut or opting for a cold-pressured bottled variety such as Suja’s Tropicaloe. (6)

Fresh Vegetable & Fruit Juice containing Celery, Apple & Lemon

Fruit & vegetable juice is a great option because these foods contain high levels of naturally occurring nutrients. (7) Lemon has more electrolytes than any other citrus fruit. (8) Celery contains naturally occurring sodium, magnesium, potassium, phosphorus & chloride. (9) Apple is a great option for adding some natural sweetness and also provides an extra dose of potassium. (10) We recommend making your own fresh juice or opting for a cold-pressured bottled variety such as Suja’s Fiji or Purify.

Smoothie containing Banana, Almond Milk and Kale

After working out we often feel a bit hungry in addition to wanting our thirst quenched. This option for replenishing electrolytes is great for those of us who want something a bit more substantial after physical activity. Bananas and almonds are great natural sources of magnesium and potassium. (11) Dark leafy greens are extremely high in a variety of nutrients, including magnesium. (12) If your almond milk does not contain any salt, remember to throw in a dash of sea salt for added sodium. We also recommend always choosing unsweetened almond milk.


Suja Juice


  1. “What Are Electrolytes?” HowStuffWorks. How Stuff Works INC., 6 May 2015. Web.
  2. “Electrolytes: Understanding Replacement Options.” ACE Fitness. The American Council on Exercise, 5 June 2015. Web.
  3. “Are Sports Drinks/Flavored Water Junk Food?” Dr. Frank Lipman INC., 16 Oct. 2007. Web.
  4. “The Special Operations Forces Nutrition Guide.” The Special Operations Forces Nutrition Guide. CNSWG-Two, 2015. Web. 15 Sept. 2015.
  5. “10 Reasons Why You Should Start Drinking Coconut Water Daily.” Natural Living Ideas. Natural Living Ideas Inc., 12 July 2015. Web.
  6. “9 Best Coconut Water Brands, According to Experts.” Bustle. Bustle INC, 13 Oct. 2013. Web.
  7. Baur, Joy. “Fruit and Vegetable Juice: How Food Affects Health.” Joy Bauer INC, 1 Oct. 2014. Web.
  8. “Lemon Nutrition Facts and Health Benefits.” Nutrition And Umesh Rudrappa, 1 Apr. 2014. Web.
  9. “Sources of Electrolytes.” LIVESTRONG.COM. LIVESTRONG.COM, 18 Dec. 2013. Web.
  10. “How to Flavor Your Foods With Healthy Options Instead of Processed Foods.” One Green Planet. One Green Planet Inc, 1 Dec. 2013. Web.
  11. “Top 10 Foods Highest in Potassium You Can’t Miss.” HealthAliciousNess. Healthaliciousness INC, 6 May 2014. Web.
  12. “Top 10 Foods Highest in Magnesium You Can’t Miss.” HealthAliciousNess. Healthaliciousness INC, 6 May 2014. Web.
come on, be sociable

Anya Kaats


Anya is a natural foods industry vet, and was a key member of Suja’s marketing team from 2013-2015. Having struggled with dietary & digestive issues from a young age, Anya adopted a modified paleo diet during college and noticed a huge improvement in her overall health & well-being. She developed an immense passion for whole, unprocessed food and nutrition and is thrilled to be able to merge her passion with her professional career. Anya is a Certified Holistic Health Coach (CHHC) with a degree from the Institute for Integrative Nutrition. Check out her blog “Anya’s Eats”.