We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Exercising and healthy eating go hand-in-hand.
Although the average person sweats out between .8 and 1.4 liters of fluid per hour when exercising, you may not realize that your body is actually losing much more than just fluids. As you sweat, you expel such nutrients as sodium, potassium, calcium, chloride, phosphorus and magnesium. Water-soluble vitamins - like C and riboflavin, B6 and thiamin - are also lost. Simply trying to rehydrate with a bottle of water isn't enough. You'll need to replenish lost vitamins and minerals through nutritious snacks.
Try Dill or Kosher Dill Pickles
The first electrolyte you'll want to replace is sodium, and that's where dill and Kosher dill pickles come in. Just 1 cup of this delicious snack contains 1,251 mg of sodium, which is 52 percent of your suggested daily value. As an added bonus, dill pickles contain calcium, Vitamin A and Vitamin K. You can eat the pickles plain or chop them up and toss them in a can of tuna over a bed of lettuce.
Get Your Dairy
Dairy items, such as Greek yogurt, are an excellent source for replenishing calcium and potassium. One cup is filled with 320 mg of potassium and 23 percent of a person's suggested daily value. Greek yogurt comes in a variety of flavors; however, you can purchase the yogurt plain and add your own fresh fruit. Blackberries would add phosphorus, magnesium, potassium, and Vitamin K, while peaches contribute vitamin A, niacin and potassium.
Add Some Chia Seeds
Chia seeds are packed full of nutrients and work well for gym members who have just completed a rigorous workout. Once ounce of chia seeds is filled with 4,915 mg of Omega-3 fatty acids, 1,620 mg of Omega-6 fatty acids, 177 mg of calcium, 265 mg of phosphorus, 44.8 mg of potassium and 10.6 g of fiber. After exercising, add 1 tablespoon of chia seeds to your water bottle. Flavor the water with a tablespoon of honey or agave nectar and a splash of fresh lemon or lime juice.
Drink Coconut Water
Coconut water is naturally loaded with electrolytes. Drinking 1 cup will get you 600 mg of potassium, 252 mg of sodium, 60 mg of magnesium, 57.6 mg of calcium, 48 mg of phosphorus and 2.4 mcg of selenium. You can drink the water as-is or use it in a smoothie made with Greek yogurt, fresh fruit and chia seeds.
Limit Sports Drinks
If you're in a pinch, you can always grab a sports drink that is designed to replenish lost electrolytes from exerting physical energy. These drinks typically contain glucose, sodium and potassium. With this option you'll want to watch out for high fructose corn syrup or excessively high sugar counts.