Summertime is when we sweat, whether we hike, sunbathe, or workout in the gym. That’s how our body thermoregulates itself — who doesn’t know the theory? Here’s the thing: if water and hydration are common narratives in this case, the compromised balance of the minerals is often omitted. To compensate it, we need some electrolytes.
What Are Electrolytes?
If you haven’t heard the word electrolytes from the commercials (or often referred to as salts), it’s good to know they don’t concern only athletes. These specific minerals work wonders for our bodies, keeping us hydrated, regulating our fluid levels, facilitating nerve signal transmission, aiding muscle function, and maintaining our bodies in optimal condition.
The result of the above-mentioned compromised balance are muscle cramps, fatigue, dizziness, and more. And fixing it with only pouring water down our throat may actually make things worse if you omit the important electrolytes in the means of incorporating those high-electrolyte foods into your diet.
Foods High in Electrolytes
Lemons
When life gives you lemons, replenish your electrolytes with them! Lemon juice is very high in magnesium and potassium, which will give you quite the electrolyte boost if you squeeze some into your water or over some salmon.
Pickles
This one is a little tricky because it is actually the brine that pickles are in that provides you with the most electrolytes through its sodium and vinegar content. We're not suggesting you start chugging pickle brine – the pickles have absorbed enough to have an impact. But a pickle or two a day can really help your body out!
Wild Salmon
Salmon is the superhero of seafood, in our opinion. Almost everything in salmon is good for you, from the skin to the meat! By eating wild salmon, you'll not only give your body a boost of omega-3 acids and protein, but you'll also be getting electrolytes through potassium and magnesium intake.
Natural Yogurt
Next time you open up your homemade yogurt for breakfast, remember how much it's helping your body function! Natural yogurt is filled with probiotics that help your gut, as well as potassium, magnesium, and calcium.
Potatoes
Hold on a second before you peel that potato – the skin is rich in potassium! In fact, even a small to medium-sized potato can give you a pretty big chunk of your suggested daily potassium intake, so maybe try mashed potatoes with the skin on next time you make them.
White Beans
'White beans' is a bit of an umbrella term. We're really referring to navy beans (also called pea beans), great northern beans, cannellini beans (also called white kidney beans), and baby lima beans (also called butterbeans), all of which provide ample amounts of potassium and magnesium. Help your muscles by incorporating these tasty beans into a starter or a main course.
Watermelon
The name watermelon should give away just how hydrating this delicious fruit can be. Not only is it filled with liquid, but it is packed with magnesium and potassium. The perfect addition to a poolside afternoon, a post-workout, or a hot day.
Olives
Love them or hate them, olives provide us with both sodium and a healthy source of fat! This martini accessory/pizza topping/salty snack works well to boost sodium levels. Just make sure you don't eat too many – too much sodium can be harmful.
Avocado
Everybody's favorite fruit is here! The benefits of this green fruit know no bounds. Avocados are loaded with potassium and magnesium, both of which are essential for muscle and nerve function.
Coconut Water
If coconut water had a tagline, it would be "nature's sports drink". It’s super high in potassium, magnesium, and sodium, making it one of the best natural beverages to restore electrolytes (see? nature's sports drink!)
Bananas
The king of potassium has arrived! Bananas are famous for being super rich in potassium, super portable, and super delicious. They can be digested easily, help to prevent cramps, and support muscle function!
Salt — from pink to blue, and gray to white
We know that too much salt can be dehydrating and unhealthy, but that doesn't mean salt doesn't have its benefits! It's a complex mineral, after all. Sea salt is packed with electrolytes like magnesium, potassium, sodium, and even calcium. Sprinkling a bit of sea salt into your water has been shown to help replenish electrolytes lost during exercise or sweating.
Pink Himalayan salt, mined from Pakistan’s foothills owes its color to the iron oxide reacting with sodium chloride. Conventional table salt and Himalayan salt differ in processing. Table salt is heavily refined and bleached, removing impurities and minerals except sodium chloride and iodine, which aids thyroid health. Himalayan salt is natural, containing over 80 trace minerals, some of which may raise pH levels, reduce dehydration, and support brain, muscle, and nerve function. Conventional table salt often contains anti-clumping chemicals and typically contains 97.5% to 99.9% sodium chloride, while high-quality unrefined salts like Himalayan Pink salt contains only about 87% sodium chloride.
Since we sorted this out, it might be a good idea to acknowledge the opposite spectrum of the hydration. When it comes to excess if fluids, it’s good to know also the way out.
Natural Diuretic Foods You Should Know About
Diuretics, commonly known as water pills (which doctors may prescribe in cases like hypertension, edema, heart failure or some kind of kidney/liver diseases), help remove excess water and salt from the body (a process known as diuresis) through the urination. Other than lowering the risk of the pills’ side effects, consuming foods with such properties when hot outside sounds a bit counterintuitive, but in fact it helps by balancing the sweating (working as a main means of thermoregulatory mechanism). Certain fruits, vegetables, herbs, and plants have those properties, along with additional nutritional benefits.
The following natural diuretics benefit your body and add a dose of healthful color to your plate. Before hitting them up, however, check with your nutrition coach to ascertain the diet changes are safe and align with your dietary needs.
1. Watermelon
Watermelon is about 92% water, making it an excellent natural hydrator. It’s also packed with nutrients, including vitamins A and C; potassium; and its diuretic secret power, L-citrulline. The latter is an amino acid that increases nitric oxide production, which relaxes the blood vessels, restoring blood circulation and reducing water retention. The increase in blood flow also helps drain fluid from tissues.
2. Pineapple
Pineapple is the only major source of a digestive enzyme bromelain. It helps the body reduce swelling, just like a diuretic, and prevent blood clots and tumor growth. Pineapple also contains high levels of potassium and fiber and relatively little sodium, which contributes to a reduced risk of hypertension for a healthy heart.
3. Lemons
Lemons contain high amounts of vitamin C, potassium, folate, and citric acid as well as flavonoids, which help fight inflammation. Citric acid is a natural diuretic that helps reduce edema and prevent kidney stones.
4. Watercress
Watercress is a powerful superfood, which contains vitamins A, C, E, and K; potassium; calcium; and magnesium to name a few. Adding it to your diet can help the body remove excess water and waste plus reduce edema and bloating, thanks to its high water content (about 93%). Many leafy greens – and watercress, especially – also contain dietary nitrates, which help lower blood pressure and reduce hypertension by dilating blood vessels in the body.
5. Asparagus
This popular veggie contains many essential vitamins and minerals, like folate, potassium, and vitamins A, C, and K. Asparagus contains asparagine, that acts as a natural diuretic (and may make your urine smell, which is totally normal). The antioxidant glutathione, also found in asparagus, is primarily known for its ability to detoxify the body and remove waste.
6. Hawthorn
Hawthorn is among the most powerful natural diuretics you can add to your diet. It has a long history of treating conditions such as cardiovascular disease, kidney stones, and hypertension, in addition to digestive issues. This plant is consumed in numerous ways, including as a supplement, brewed as a tea, and with the berries eaten raw or used to make jam, desserts, or even wine. Hawthorn contains flavonoids, that help lowering blood pressure by relaxing blood vessels and promoting good circulation. They are what make hawthorn an efficient natural diuretic.
7. Dandelion
Even though most people think of a yellow weed when they hear its name, the dandelion flower is actually packed with nutrients. In fact, dandelion leaves act as a diuretic by increasing urination and reducing water retention.
8. Green tea vs coffee
Green tea contains caffeine, which has natural diuretic properties. Consuming one to three cups of green tea a day ramps up your urination, eliminating excess fluid. If you don’t usually drink green tea, start slow rather than jumping straight to multiple cups a day.
Morning coffee is an essential part of the daily routine for many, and just as with green tea, the caffeine present in coffee provides natural diuretic abilities. According to recent research, caffeine increases the production of urine, which helps your body manage fluid and waste levels.
Natural diuretics like caffeine can increase the risk of dehydration due to electrolyte and fluid loss. Caffeine causes the kidneys to increase urine production, requiring the body to work harder to balance electrolyte levels. If you use coffee as a natural diuretic, stay hydrated and enjoy it in moderation to avoid side effects.
Caffeine dose is the main factor in diuretic effect. Coffee has 2-5 times more caffeine than green tea, causing more noticeable diuresis, especially in large quantities or in caffeine-sensitive people. Green tea has a milder diuretic effect due to L-theanine and antioxidants that slow caffeine absorption. Both beverages are not likely to dehydrate in moderation. Coffee is a stronger stimulant with a greater diuretic effect, while green tea provides gentler energy, better hydration balance, and milder diuresis.
9. Chamomile tea
Chamomile tea has a mild natural diuretic effect, helping the body eliminate excess fluid without causing significant electrolyte loss. Unlike caffeine-based diuretics, chamomile works gently, making it suitable for evening use. Its calming properties come from compounds like apigenin (a flavonoid that binds to receptors in the brain to reduce anxiety and promote relaxation and sleep). This makes chamomile tea an excellent bedtime drink that may also support digestive comfort and mild fluid balance.
Bottom Line
As you can see, we have many options to choose from when it comes to improving hydration and diuresis. They are both crucial — whether during the winter or summer — in order to facilitate and keep up one of the most important bodily functions: the homeostasis of the fluids. Nevertheless, if you find yourself lost in this plethora of foods or in a quest for new solutions, commence working with your favorite neutron coach is the step so many successful stories start with.