With spring in full swing and summer just around the corner, more of us might be going outdoors for workouts and well, sweating a bit more! Some key nutrients you are losing when you sweat are:

  • minerals (electrolytes): potassium and sodium
  • water

The great thing about our bodies is that the harder we workout, the hungrier we get and we naturally replace those minerals and water lost. So there really is no need to purchase supplements (unless you want to!) because the foods we eat are already naturally high in these minerals and the chances of not having enough in our body is unlikely. Take a look at the nutrition label for sodium and you will see what I mean!

For example, let’s take a look at sodium since it is the main electrolyte lost in sweat. If you had a hard workout and worked up quite the sweat, you may lose anywhere from 400-700mg of sodium from your workout. 1/4 tsp of table salt has 580mg of salt, 12 pretzels have 720mg of salt and 1/2 cup of 1% cottage cheese has about 420mg.

Sodium (salt) is found in most foods or can added to food and potassium is found in fruits and vegetables. Below are some suggestions to replace sodium and potassium losses.

Sodium-Rich Foods

  • Bagel
  • Pretzels
  • Crackers
  • Cottage Cheese
  • Sprinkling salt on food
  • Crackers

Potassium-Rich foods

  • Potatoes
  • Yogurt
  • Banana
  • Pineapple
  • Oranges/ orange juice
  • Mangos

Don’t forget about fluids! Aim to drink at 2-3 cups of water after a workout.


Happy refueling,

Originally posted at oaktreenutrition.com