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Sources of Electrolites

According to Janice R. Hermann, Ph.D. at Oklahoma State University, electrolytes are minerals that help the body balance water. Electrolytes are made up of a balance of three minerals: sodium, chloride and potassium. The sodium and chloride remain in the fluid surrounding the body's cells, while the potassium is absorbed into the cells. When properly balanced, these minerals make sure that the body's cells and fluids are properly hydrated.

  1. Sodium

    • Most people's sodium intake is already high enough, if not too high, according to Dr. Hermann. In addition to table salt, some other sources of sodium include meat, seafood, baking soda, eggs and milk. Processed foods tend to contain very high levels of sodium, so try to avoid these as they can cause high blood pressure for people who are already sensitive to foods high in sodium. The American Heart Association recommends that people eat 1,500 milligrams or less per day. To give you an idea of what this means, 1/4 teaspoon of table salt contains approximately 600 milligrams of sodium; most processed foods contain much more than that.

    Chloride

    • Although table salt contains sodium as well as chloride, some other sources of chloride include celery, tomatoes and lettuce. According to the New York Times, The Food and Nutrition Board of the Institute of Medicine recommends that healthy adults consume about 2.3 grams of chloride per day. Chloride is widely available in high-sodium and processed foods and is one of the main components of table salt.

    Potassium

    • According to a report by the Dietary Guidelines Advisory Committee, most Americans do not get enough potassium in their diets. This can lead to high blood pressure and a higher risk of stroke and heart disease. Healthy adults should consume 4,700 mg of potassium on a daily basis, but studies from the Dietary Guidelines Advisory Committee show that Americans get significantly less than that in their diets. Potatoes, citrus fruits, white beans, orange juice, bananas and legumes are all excellent sources of potassium.

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