Electrolytes: Why You Need Them
Your Body’s Balance Keepers
Electrolytes (sodium, potassium, magnesium, calcium) are like your body’s control panel, keeping muscles, nerves, and hydration in check. They are minerals that carry an electrical charge in body fluids and are essential for fluid balance, nerve signaling, and muscle contraction. They’re extra important for breastfeeding or sweaty workouts.
How Much You Need
Not Exercising, Breastfeeding:
Sodium: 1.7–2.0 g/day (~¾–1 tsp salt).
Potassium: 5.0–5.5 g/day (~2 bananas + 1 potato).
Magnesium: 310–360 mg/day (~½ cup almonds + spinach).
Calcium: 1000–1300 mg/day (~3 cups milk or yogurt).
Not Exercising, Not Breastfeeding:
Sodium: 1.5–1.8 g/day (~½–¾ tsp salt).
Potassium: 4.7–5.0 g/day (~2 bananas).
Magnesium: 310–350 mg/day (~½ cup almonds).
Calcium: 1000 mg/day (~2 cups milk or yogurt).
Exercising, Breastfeeding:
Sodium: 2.0–2.5 g/day (~¾–1 tsp salt).
Potassium: 5.2–5.8 g/day (~2 bananas + potato + spinach).
Magnesium: 350–400 mg/day (~½ cup almonds + spinach + beans).
Calcium: 1000–1300 mg/day (~3 cups milk or yogurt).
Exercising, Not Breastfeeding:
Sodium: 1.8–2.3 g/day (~¾ tsp salt).
Potassium: 4.8–5.3 g/day (~2 bananas + potato).
Magnesium: 330–380 mg/day (~½ cup almonds + spinach).
Calcium: 1000 mg/day (~2 cups milk or yogurt).
Easy Electrolyte Picks: Salt (sodium), bananas or potatoes (potassium), nuts or spinach (magnesium), milk or yogurt (calcium). Add these to meals—yogurt for breakfast, spinach salad for lunch, banana snack.
Pro Tip: Sweating a lot? Try this home DIY hydration drink: add salt, honey, coconut water and lime or lemon to water!
Disclaimer: The information on Mone does not replace professional medical assessment, diagnosis, treatment, or advice. Please seek medical advice from your physician or other qualified health care providers.
Savannah Miller RD / RN
Registered Dietitian / Nutritionist ; Registered Nurse
Coach Sav combines her athletic and coaching background with her expertise in nutrition and nursing to promote a holistic, energizing approach to health, guided by her belief that "it's not a diet, it's a lifestyle, and your body is your greatest ass
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