FUELED Wellness + Nutrition | Electrolyte Replacers: Beyond Sports Drinks

NEW ORLEANS (WGNO) — Electrolytes aren’t limited to brightly colored sports drinks. The right everyday foods can deliver the sodium, potassium — and even calcium — we lose in the summertime heat. Here are five snacks and sips to replenish your electrolytes, no sports drink required.

Big-Picture Sweat Tips

• Sweat is salty. Our sweat is mostly water and sodium, along with potassium and a bit of calcium and magnesium.
  Aim
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  for 300-600 mg sodium plus a solid dose of potassium in drinks, snacks or mini-meals when you’re training hard, working outdoors or simply dripping in summer heat.
• Pair with fluids. Sip plenty of fluid alongside electrolyte-rich foods to optimize hydratation

5 easy ways to get your electrolytes (no sports drink required)

1. Low-carb quesadilla

• almond flour tortilla + slice of cheese
• 280 mg sodium •  175 mg potassium •  180 mg calcium
• Bonus: 15 grams protein and less than 10 grams carbs

2. Avocado with a pinch of sea salt

• ½ small avocado + ⅛ tsp sea salt
• 290 mg sodium •  345 mg potassium •  10 mg calcium
• Enjoy straight from the peel, smear on whole-grain toast or grab single-serve avocado cups

3. Cottage cheese + berries

• ½ cup 2 % cottage cheese + fresh berries or whole-grain crackers
• 370 mg sodium •  130 mg potassium •  100 mg calcium
• Adds in 12 grams protein

4. Ready-to-drink protein shake

• eg Orgain 30 g Clean Protein Shake – or any of the RTD protein drinks featured in this segment
• 350 mg sodium •  180 mg potassium •  650 mg calcium
• A three-for-one: recovery protein plus electrolytes plus fluids in one shelf-stable bottle.

5. DIY Hibiscus Electrolyte Drink

• 12 oz chilled hibiscus tea + ¼ teaspoon sea salt + ¼ teaspoon potassium chloride
• 600 mg sodium •  365 mg potassium • 0 calcium
• Naturally tart, zero-sugar, budget-friendly.

Note: nutrition information includes rounded averages from product nutrition labels and USDA data; actual amounts vary by brand and portion size.

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Molly Kimball, RD, CSSD is a registered dietitian and nutrition journalist in New Orleans, and founder of the Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition, and follow her on Facebook, Instagram, and Twitter at @MollyKimballRD. Download the Eat Fit mobile app to stay in the know about Eat Fit partners, new dishes, festivals, and more. To schedule a nutrition consult with Molly’s Lifestyle Nutrition team, email nutrition@ochsner.org.

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