Here is the recommendend electrolyte intakes:
Sodium (Na): 5000-7000 mg/day
Magnesium (Mg): 800-1200 mg/day
Potassium (K): 1000-3700 mg/day (in the US, Canada, South Korea, Bulgaria the maximum recommended intake is 4700mg)
Most of us will not reach these suggested totals with food alone, but there are several ways to ingest extra electrolytes; so here are some good ways to reach your electrolyte requirements:
– Sodium: Broth or bouillon, Pickle juice, Sodium pills, sea salt, pink Himalayan salt, Celtic sea salt.
– Potassium: Raw spinach, Avocado, Mushrooms, Salmon, Steak, Pork loin, Lite Salt, Cream of tartar, potassium citrate.
– Magnesium: Avocado, Magnesium combinations of malate, glycinate, citrate or slow release Magnesium for optimum absorption, topical magnesium products such as sprays, epsom salts and magnesium chloride.