Salt of the Earth
Natural electrolytes to try this season.
Walk into any outdoor-oriented store or scroll long enough online, and you’ll find yourself knee-deep in electrolyte options, each powder, packet, and neon-colored drink promising something cleaner, more effective, or more “natural” than the last. Some claim others are cutting corners with table salt, while they use fine sea salt from the coast of France. For those of us without a nutrition background, it’s easy to get overwhelmed, then dismiss the whole thing altogether, as pricetags climb and single-use packets start to feel excessive.
Long before all of this electrolyte inundation, people were still working, sweating, and hydrating. Electrolytes,—i.e., sodium, potassium, magnesium, and calcium—aren’t newly engineered. They’re essential minerals that occur naturally in food and water sources that the human body has relied on for generations. Unlike processed sports drinks, these natural sources provide essential nutrients without added sugars, artificial dyes, or preservatives.
Electrolytes help regulate fluid balance, muscle function, and nerve signaling. When you sweat, whether it’s on a long trail run, a multi-pitch climb, or a hot afternoon on the river, you’re not just losing water. Replacing those minerals doesn’t require anything fancy, just a little intention. Strip it back, and proper hydration becomes a lot more approachable.
Here’s a breakdown of how to recharge your body after sweating, and how to do so naturally.
Potassium helps balance your body’s water content and keeps muscles from cramping or feeling weak during exercise. Natural sources:
- Coconut water
- Bananas
- Oranges & citrus
- Kiwis
- Potatoes
- Leafy greens (spinach, chard, kale)
- Avocado
- Sweet potatoes
- Legumes (white beans, edamame, black beans)
Magnesium helps your muscles relax and recover after exercise. If you’ve ever dealt with cramps or post-activity fatigue, this is one to pay attention to. Natural sources:
- Nuts & seeds (almonds, pumpkin seeds)
- Dark chocolate
- Whole grains (brown rice, oats)
- Legumes
- Kiwis
- Avocado
- Baked potato w/ skin
Calcium helps your muscles move and allows your nerves to send signals throughout your body. It triggers muscles to contract and relax, while also helping nerves relay messages from the brain to the rest of the body. Natural sources:
- Dairy (milk, cheese, yogurt)
- Sardines
- Leafy greens
- Tofu
- Canned fish (sardines, salmon)
Sodium is the electrolyte you lose most through sweat. This salt acts like a sponge, holding onto water in your body to keep you hydrated and keep your blood flowing properly. Natural sources:
- Sea salt (added to water or food)
- Broth or bouillon
- Pickles or fermented foods
- Celery
- Beetroot
- Seaweed
- Seafood
Homemade Electrolyte Mix:
- Water or coconut water
- Citrus (lemon/lime/grapefruit)
- Salt (table, sea, Himalayan pink)
- Raw honey or maple syrup
- Grated ginger
You don’t need a complicated system to stay hydrated. A pinch of salt in your bottle or a salty snack at the trailhead can make a noticeable difference, especially on hot or high-output days. By no means are we disparaging electrolyte supplements—to each their own—but rather sending out a reminder that there are other options. Sometimes the basics still hold up, and have been proving themselves since well before electrolyte mixes had labels.
