How to Get Electrolytes Safely & Naturally (No Sugary Drinks!)

Eating a balanced diet of electrolyte-rich foods like fruits, vegetables, and nuts is a healthy way to get your electrolytes. A clean electrolyte supplement can help fill in the gaps from food and support proper hydration, especially if you sweat heavily, exercise often, or feel low on energy.

Some foods that naturally provide essential electrolytes include:

• Sodium: Pickles, olives, and a pinch of table salt help restore sodium lost through sweat.
  

• Potassium: Bananas, avocados, sweet potatoes, beans, and lentils are excellent sources of potassium, which supports muscle and heart health. 
  

• Magnesium: Spinach, kale, tofu, nuts, and seeds contain magnesium, which helps regulate nerve and muscle function. 
  

• Calcium: Vegan yogurt, tofu, and leafy greens offer calcium to maintain bone strength and fluid balance.

• Chloride: Table salt, olives, and tomatoes contain chloride to support hydration and maintain proper pH levels.

We’ve lined up essential whole foods and pre-made electrolyte mixes that help you meet your daily electrolyte needs. 

This Electrolyte Guide Covers:

• How to Get Electrolytes Effectively Without a Sugar Overload

  • Through Natural Foods

  • Through Safe and Functional Electrolyte Mixes

    • Sol-ti SuperStix_®

    • Sol-ti SuperAde_®

    • Why Sol-ti_®?

• 6 Simple Habits to Maintain Electrolyte Balance Every Day

• 6 FAQs About Electrolyte Intake

  • Why Are Electrolytes So Important for Your Body?

  • How Many Electrolytes Do You Need?

  • Can You Get Electrolytes Through Plain Water?

  • What’s the Fastest Way to Replenish Electrolytes?

  • Are Sports Drinks a Safe Way to Get Electrolytes?

  • How Do DIY Electrolyte Drinks Stack Up Against Sol-ti SuperStix_® and SuperAde_®?

How to Get Electrolytes Effectively Without a Sugar Overload

There are two safe, effective ways for electrolyte replenishment:

1. Through Natural Foods

Start your hydration journey at the grocery aisle. 

These mineral-rich whole foods provide essential electrolytes along with fiber, vitamins, and steady energy to keep you going.

• Bananas: A medium banana (~ 118 grams) contains over 400 mg of potassium and about  32 mg of magnesium. These electrolytes support nerve and muscle function and body fluid balance. Eat one before or after a workout to help prevent cramps.

• Avocados: You get over 700 mg of potassium per fruit, and around 40 mg of magnesium. Their healthy fats also help your body absorb fat-soluble nutrients more efficiently. 

• Spinach and Kale: One cup of raw spinach contains about 30 mg of calcium and 24 mg of magnesium, while a cup of raw kale delivers roughly 90 mg of calcium and 23 mg of magnesium. Add them to smoothies or salads for an easy electrolyte boost.

• Sweet Potatoes: A medium sweet potato (~ 130 g) offers about 500 mg of potassium and 28 mg of magnesium. It also provides complex carbs for steady energy. 

• Vegan Yogurt: One cup of homemade almond yogurt (~ 172 g) provides around 40 mg of potassium, 34 mg of sodium, and 19 mg of calcium. Similarly, a cup of coconut yogurt (~ 227 g) offers about 440 mg of potassium, 132 mg of sodium, and 345 mg of calcium. Store-bought varieties are often fortified with extra electrolytes.

• Beans and Lentils: Black beans, chickpeas, and lentils are rich in potassium, magnesium, and phosphorus. They also contain protein and fiber. Toss them into soups, stews, or grain bowls to support electrolyte levels.

• Nuts and Seeds: Handfuls of almonds and pumpkin seeds can give you a quick electrolyte boost on the go.

• Almonds (100 g): ~270 mg magnesium, ~733 mg potassium, ~481 mg phosphorous

• Pumpkin seeds (100 g): ~527 mg magnesium, ~1157 mg phosphorus

• Pickles and Olives: Brined or naturally fermented pickles and olives provide sodium and chloride to restore salt balance after heavy sweating. They also offer beneficial probiotics, supporting both hydration and digestion.

• Watermelon and Cucumber: Containing over 90% water, watermelons and cucumbers hydrate while delivering essential electrolytes.

• Watermelon (1 cup, diced): ~170 mg potassium, ~15 mg magnesium, ~1.5 mg sodium

• Cucumber (1 medium, ~150 g): ~147 mg potassium, 2–6 mg sodium

• Tofu: Made from soybeans, tofu offers calcium, magnesium, and phosphorus along with plant-based protein. It’s a versatile, low-fat choice for electrolyte and muscle support.

• Tomatoes: A medium tomato (113–226 g) contains about 292 mg of potassium, and small amounts of sodium, magnesium, calcium, and chloride. Chop them into salads or blend into sauces for a tasty, multi-electrolyte boost.

While these whole foods deliver key electrolytes, they may not fully quench your thirst. 

When you need liquid support, check out our handpicked list of 20+ Naturally Hydrating Drinks, including coconut water.

Why You Shouldn't Rely on Diet Alone to Get Electrolytes 

Even with an electrolyte-rich diet, many of us don’t get all the essential electrolytes we need every day. Here’s why:

• Dietary Restrictions: Allergies or intolerances can rule out key electrolyte sources like nuts, soy, or seeds.

• Purity Concerns: Non-organic or adulterated foods may contain harmful additives or pesticides.

• Seasonal Gaps: Off-season fruits and vegetables may lose mineral content during shipping and storage. 

• Lifestyle Constraints: Busy schedules, travel, or intense training routines can make it hard to prepare and eat mineral-rich meals consistently.

• Processed Foods: Many packaged foods contain high sodium but skim on potassium, magnesium, and calcium, leading to imbalanced electrolyte intake.  

When whole foods fall short, a clean and functional electrolyte mix can fill the gaps.

2. Through Safe and Functional Electrolyte Mixes

Natural, balanced electrolyte mixes are a great way to top up the essential minerals your body needs — especially when you’re sweating more, training hard, or constantly on the go. 

And that’s exactly what Sol-ti’s SuperStix_® and SuperAde_® deliver.

A. Sol-ti SuperStix_®

SuperStix_®  are single-serve electrolyte powder sticks with zero added sugar. 

Just tear open a stick, stir it into water, and sip. Each stick delivers a precise mix of naturally sourced sodium, potassium, magnesium, chloride, and calcium to support hydration and overall wellness.  

Made with USDA organic, plant-based ingredients, SuperStix_® are vegan, gluten-free, and don’t contain any stimulants or artificial fillers. 

Choose from four delicious SuperStix_® flavors, each made with functional SuperFoods_® for targeted health benefits:

• Strawberry Lemon SuperStix_® supports daily hydration and immunity. 

• Sodium: 5 mg

• Potassium: 45 mg

• Calcium: 8 mg

• Magnesium: 3.5 mg

• Chloride: 25 mg
  

• Blueberry Lemon SuperStix_® promotes hydration and skin health.

• Sodium: 10 mg

• Potassium: 50 mg

• Calcium: 13 mg

• Magnesium: 3 mg

• Chloride: 35 mg
  

• Chlorophyll Lemon SuperStix_® provides gentle detox and steady mineral replenishment. 

• Sodium: 15 mg

• Potassium: 65 mg

• Calcium: 10 mg

• Magnesium: 6.5 mg

• Chloride: 40 mg
  

• Dragon Fruit Lemon SuperStix_® offers digestive support alongside optimal hydration. 

• Sodium: 5 mg

• Potassium: 45 mg

• Calcium: 6 mg

• Magnesium: 4 mg

• Chloride: 25 mg

Not sure which to choose?

Grab the SuperStix_® Hydration Sticks Variety Pack to sample all flavors and find your wellness match. 

B. Sol-ti SuperAde_®

SuperAde_® are ready-to-drink beverages made with structured reverse-osmosis water, USDA-organic real fruit extracts, and a touch of organic maple syrup for gentle sweetness and trace minerals. 

Each bottle delivers sodium and potassium, with a few flavors also offering magnesium, manganese or calcium — giving you balanced hydration without any additives. 

Choose your SuperAde_® flavor based on your wellness goals:

• Chlorophyll Aloe SuperAde_® supports natural detoxification and gut health. Electrolytes per 440 mL bottle:

• Sodium: 45 mg

• Potassium: 30 mg

• Calcium: 10 mg 

• Manganese: 0.1 mg
  

• Lemon Lime SuperAde_® offers an alkalizing cleanse and a vitamin C boost. Electrolytes per 440 mL bottle:

• Sodium: 160 mg

• Potassium: 120 mg

• Calcium: 110 mg

• Magnesium: 13 mg
  

• Blue Spirulina SuperAde_® contains nutrient-rich spirulina and vitamin B to support memory and cognition. Electrolytes per 440 mL bottle:

• Sodium: 45 mg

• Potassium: 30 mg

• Calcium: 10 mg
  

• Wild Blueberry SuperAde_® supports gut health and immune function. Electrolytes per 440 mL bottle:

• Sodium: 45 mg

• Potassium: 20 mg

Try the SuperAde_® Variety Pack and find your go-to beverage for clean hydration anytime, anywhere.

What Makes Sol-ti_® Stand Out?

When it comes to electrolytes and hydration, Sol-ti_® keeps it simple and effective:

• Clean, Trustworthy Ingredients: Each sip contains USDA-certified organic ingredients you can trust.

• Balanced, Nature-Sourced Electrolytes: Precisely measured, plant-derived electrolytes in every serving.

• No Stimulants or Artificial Flavors: Pure hydration without caffeine, dyes, or synthetic additives.

• Good for You & the Planet: Vegan, cruelty-free, and packaged sustainably — hydration that cares for your body and the planet.

Whole foods and a clean electrolyte mix like Sol-ti_® are the best ways to get your electrolytes.

But staying optimally hydrated comes down to simple, daily habits you can actually stick with.

6 Simple Habits to Maintain Electrolyte Balance Every Day

Prevent electrolyte imbalance by weaving these habits into your routine:

• Build Electrolyte-Smart Plates: Balance your plates with good sources of potassium (bananas, avocado), calcium and magnesium (leafy greens, beans), and sodium and chloride (pickles, olives, sea salt).

• Keep a Steady Sip Habit: Don’t wait until you’re thirsty. Take small sips of plain water every 15–20 minutes to keep your body's fluid level balanced. Top up with an electrolyte beverage, like Sol-ti_®, to replenish lost electrolytes.

• Hydrate Immediately After Sweating: Within 30 minutes of heavy exercise or heat exposure, restore minerals with SuperStix_® or SuperAde_® to boost hydration and prevent muscle cramps.

• Watch Out for Electrolyte Overload: Products that overload on sodium or potassium can trigger electrolyte imbalance and could be risky for those with heart or kidney conditions. Instead, opt for balanced formulas like Sol-ti SuperStix_®  and SuperAde_®.

• Go Easy on Sugar: While a touch of sweetness (natural sugar) can aid sodium and fluid absorption, too much sugar can cause energy crashes. Ditch sugary electrolyte drinks and choose low-sugar options like Sol-ti_® or 100% fresh fruit juice.

• Listen for Warning Signs: Symptoms like muscle weakness or muscle cramping, fatigue, headaches, or dizziness may signal low electrolytes. Adjust your intake before the imbalance worsens. Consult a doctor if you have any health concerns. 

6 FAQs About Electrolyte Intake

Let’s answer some burning questions about electrolyte intake:

1. Why Are Electrolytes Important?

Electrolytes are charged minerals like sodium, potassium, magnesium, calcium, chloride, and phosphate that help:

• Regulate fluid balance

• Enable nerve impulses

• Maintain healthy blood pressure levels

• Drive muscle contraction, including the heartbeat

When electrolyte imbalance occurs, you may experience muscle cramping, fatigue, headaches, or dizziness.

2. How Many Electrolytes Do You Need?

Electrolyte needs vary based on age, activity level, and overall health.  

The FDA’s daily safe limits for healthy adults are:

• Sodium: 2,300 mg

• Potassium: 4,700 mg

• Calcium: 1,300 mg

• Magnesium: 420 mg

• Chloride: 2,300 mg

If you’re an athlete or work/live in high-heat conditions, you’ll likely need more. 

Those with certain health conditions should follow personalized guidelines from their healthcare provider.

3. Can You Get Electrolytes Through Plain Water?

Plain water may contain trace amounts of electrolytes, but it's generally not enough to meet daily needs, especially if you're losing electrolytes through sweat or other means. 

To stay balanced, pair your sips with mineral-rich foods and an electrolyte drink, like SuperStix_® solution or SuperAde_®.

4. What’s the Fastest Way to Replenish Electrolytes?

A ready-to-drink beverage like SuperAde_® is one of the quickest ways to replace lost electrolytes. 

If you’re on the move, carry SuperStix_® in your bag. Just mix it into plain water whenever you need a quick electrolyte boost.

DIY citrus-salt tonics and pure coconut water can work in a pinch, but Sol-ti_®’s pre-measured formulas offer consistent hydration without the guesswork.

Note: For dehydration due to vomiting or illness, use a WHO-certified oral rehydration solution and follow your doctor’s advice.

5. Are Sports Drinks a Safe Way to Get Electrolytes?

No, most sports drinks are loaded with added sugar, artificial colors, and stimulants like caffeine. They may also contain high sodium levels, which can strain your heart and kidneys. 

Instead, choose Sol-ti_®: low sugar, no junk, and balanced electrolytes in every sip.

6. How Do DIY Electrolyte Drinks Stack Up Against Sol-ti SuperStix_® and SuperAde_®?

DIY recipes may be fun, but they often result in inconsistent mineral levels. A small measuring error can lead to under- or overdosing key electrolytes.

Sol-ti SuperStix_® and SuperAde_® to deliver precisely measured electrolytes in each serving— no guesswork, no mess.

Boost Your Electrolyte Intake Naturally With Sol-ti_®

Getting enough electrolytes doesn’t have to be complicated.

A diet rich in fruits, vegetables, and nuts gives you a strong foundation.
But it often isn’t enough.

When your body needs more, Sol-ti_® makes it easy to fill the gaps with clean, reliable hydration. Whether you need everyday support or a performance boost, our formulas have you covered.

Grab the SuperStix_® Variety Pack for convenient hydration or the SuperAde_® Variety Pack for ready-to-drink electrolyte water wherever you are. 

Order now with free shipping and make clean, balanced hydration your new daily ritual.

 

Stay vibrant,