Struggling To Maintain Fluid Balance—5 Fruits That Help Replenish Electrolytes

Electrolytes are minerals with an electrical charge, essential for various cellular functions like muscle contraction and maintaining fluid balance during exercise. Adequate electrolyte intake can help prevent dehydration and muscle cramps and support cognitive function and performance. These minerals—sodium, potassium, magnesium, and calcium—are lost through sweat and urine, making it important to replenish them throughout the day, especially after a run.

Among runners, low sodium levels are often a bigger concern than high levels. Sodium is the electrolyte most commonly lost in sweat, explains registered dietitian Kylee Van Horn. “It plays a key role in both muscle contraction, fluid balance, and the body’s ability to utilize glucose (sugars) in the small intestine,” she says. “It works alongside chloride and potassium to maintain fluid balance.”

Hyponatremia, or dangerously low sodium levels in the blood, typically results from too much fluid relative to sodium. This condition—exercise-associated hyponatremia (EAH)—can develop during or after strenuous physical activity and may lead to serious health issues.

Potassium works together with sodium and is vital for muscle contraction, blood pressure regulation, and preventing cramps. The recommended daily intake for potassium is around 4,700 milligrams.

“Magnesium and calcium support muscle contraction and energy production but are lost in smaller quantities through sweat,” Van Horn adds.

Though many people turn to electrolyte drinks, gels, or tablets, it’s easy to overlook that plenty of whole foods are rich in electrolytes. Moreover, many commercial sports drinks may contain only sodium and come with added sugars or other unwanted ingredients, while missing out on other vital electrolytes.

A study published in Nutrients suggests that hydrating foods can make up about 20% of our total water intake. Raw fruits and vegetables have the highest water content and often contain small amounts of electrolytes. These foods also provide carbohydrates, which are necessary for replenishing muscle glycogen after a workout. That’s all the more reason to aim for at least five servings of fruits and vegetables daily.

5 Fruits That Help Replenish Electrolytes

Adding a variety of fruits rich in electrolytes to your daily diet can enhance hydration, boost recovery, and support overall performance. Here are five seasonal options you can find at your local market:

1. Strawberries

Best known for their vitamin C content, strawberries also contain potassium. One cup provides about 5% of the daily recommended intake. Blend them into smoothies, add them to oatmeal, or enjoy them on their own. Strawberries may also ease GI distress thanks to their anti-inflammatory effects on the colon.

2. Cherries

Tart cherries support muscle recovery and reduce inflammation. One cup offers 270–300 mg of potassium along with small amounts of calcium, magnesium, and sodium.

3. Bananas

A favourite among runners, bananas offer 422 mg of potassium per medium fruit, plus magnesium. Pairing them with salted peanut butter can add sodium and improve post-run recovery.

4. Mangoes

Rich in vitamin C and antioxidants, a cup of diced mango provides nearly 7% of your daily potassium needs and some magnesium. Blend with calcium-rich yoghurt for an electrolyte-packed snack.

5. Watermelons

Composed of 92% water, watermelons are hydrating and contain potassium and antioxidants like vitamins A and C. Add a pinch of salt to boost both flavour and sodium intake.