Have you ever had sudden, painful cramps that just don’t seem to go away? One potential cause is that you are low in potassium. Low potassium levels can also cause muscle weakness, fatigue, muscle spasms, tingling, or numbness. Heart palpitations or skipped heartbeat can be more severe symptoms of low potassium levels. 

It’s possible to fight leg cramps and other issues that stem from low potassium levels by simply increasing your potassium intake. The amount of time it takes to correct low potassium levels depends on how low they are. 

Symptoms Of Low Potassium

The only real way to know if your potassium levels are low is to take a blood test. You will get a more accurate reading of your levels via this route. That said, there are a few telltale symptoms of potassium deficiency that you should be aware of. These symptoms include:

• Muscle cramps, twitching, or severe weakness
• Heart palpitations
• Constipation
• Tingling and numbness

If potassium levels are very low, you may need to take a potassium supplement, or get an IV to elevate them back to a normal range. The quickest way to increase potassium levels in emergency situations is via an IV, which should be administered by a professional in a controlled setting. One report found that an IV can raise potassium levels within 20 to 30 minutes. If you have borderline potassium levels after a sweaty workout, you can use various foods to help bring them back up quickly. Continue reading to learn what foods and drinks may help you do that. 

Sip An Electrolyte Drink

Electrolyte-rich drinks can help replenish minerals, vitamins, and water lost via sweat or periods of diarrhea and vomiting. Not all electrolyte drinks are high in potassium, though. And you should not simply resort to sugary sports drinks to replenish electrolytes, as the preservatives, dyes, and added sugars do more harm than good. Coconut water, for example, is a great electrolyte-rich beverage, but make sure to buy one that is free of added sugars. 

Drink Some Orange Juice

Just as we said previously, the quality of the beverage matters. Many store bought orange juices contain added sugars and preservatives. Go directly to the source by juicing oranges! One cup of orange juice provides nearly 500 milligrams (mg) of potassium, which equates to 11% of the recommended daily intake (RDI). Orange juice may be a convenient way to raise potassium levels, but it tends to be high in sugar. You can also eat oranges to get the same nutrients, plus the fiber that will help the body absorb the natural sugars more slowly. You would need to eat two oranges to get the same amount of potassium as one cup of OJ.

Eat A Banana

This is a classic potassium-rich food, so eat a banana or two next time you are dealing with leg cramps. One medium banana contains 422 mg of potassium, and the potassium in bananas can increase levels within 30 to 60 minutes, per a 2012 health journal. In one study, researchers tested whether eating one or two bananas would increase potassium levels in adult athletes prone to leg cramps. Although there were mild increases in potassium levels in both groups after 30 to 60 minutes, the time it took to increase levels would not benefit an athlete experiencing cramps during competition. To avoid cramps, health experts recommend consuming potassium-rich foods regularly, especially before exercise. 

Eat Some Watermelon

Researchers note that one wedge of watermelon has 320 mg of potassium, making it a great choice for raising potassium levels. Watermelon is also a water-rich fruit (91% water), so it helps to enhance your hydration efforts. It is also rich in vitamins A & C, magnesium, and offers some iron and calcium. According to research, eating watermelon after a workout can help replace water, magnesium, and potassium that you lose via sweat. Drinking watermelon juice after a workout has been associated with reduced muscle soreness after 24 hours. 

Consider Supplementation 

If you consume all of the aforementioned items and your potassium levels remain low, you may want to consider a potassium supplement. Before you start supplementing, consult your healthcare professional to determine whether the supplement is right for you, and to understand proper dosage. The potassium you get via diet and what you supplement should not exceed the RDI, unless directed by your doctor.

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Sometimes, you find one drink that can be the saving grace of summer. This watermelon cucumber basil lemonade is that drink. Not only is it sweet, tangy, herbaceous, and refreshing as all can be, but it also helps enhance your hydration efforts. Enjoy it whether you are hanging around the pool or doing chores around the house. It makes for a healthy alternative to sugary store bought lemonades or powders that you dissolve in water. And if you are not cleansing, you can take this up a notch by adding a little sparkling water to the glass.

Both watermelon and cucumber are over 90% water, making them great fruits to eat for better hydration. Plus, both of these fruits contain vitamin C, a necessary vitamin that can help enhance immune function and boost collagen production. You definitely need both of those things as the the kids head back to school and you continue to spend time in the sun. Give your body all the help and nutrients it can handle! If you want to add an anti-inflammatory boost and a subtle kick, put about an inch of fresh ginger root in the blender. That’ll really get the juices flowing!

Watermelon contains natural sugars, eliminating the need for agave nectar or maple syrup in this recipe. The lemon and cucumber help cut the natural sweetness of the watermelon. And just when you think the layers of flavor have stopped layering, you get that kiss of basil that takes this lemonade to a new level. It is truly so refreshing, easy to make, and undoubtedly delicious. Make a bigger batch if you plan on having guests over for a end of summer party. They’ll love it!

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One of the best things about summer celebrations is the food. People get to show off their culinary skills, usually in the form of dips, snacks, and appetizers. Finger food is exactly what you want at a potluck, picnic, barbecue,  or cookout. Although you can use slow cookers, Instant Pots, or grills to make main dishes, they don’t have anything on snacks and apps! That’s why this article is all about dippin’ and chippin’.

The truth is that people will eat almost any dip at a party or gathering, so long as it is tasty. We don’t mess around with flavor here at Dherbs! Every dish you make needs to impress your taste buds, but that doesn’t mean each dip requires a long list of ingredients. As with most recipes, the quality of the ingredients is what makes the dish. If you make vegan bruschetta, for example, opt for heirloom tomatoes in place of Roma tomatoes. Quality ingredients elevate an average dish to something spectacular!

Why make your own dips when there are so many dip options in grocery stores? This is a valid question, and the simplest answer is that almost every store bought dip contains processed ingredients and preservatives. Do you want to worry about high sodium levels when you are dipping on Labor Day? We didn’t think so. With the following dips, you can both enjoy their flavors and feel good about eating them. If you make some of the dips, drop a comment to let us know if you enjoy them!

Homemade Bitchin’ Sauce

Bitchin’ Sauce is a brand that is readily available in many supermarkets, and you can typically find various flavors. This homemade version doesn’t contain any preservatives or excess sodium and it is 100% raw vegan

Click here to make the recipe. 

Mango & Watermelon Radish Salsa

Refresh your palate and elevate your salsa game with this raw vegan dip made with mango, cherry tomatoes, cucumber, cilantro, and watermelon radish.

Click here to make the recipe. 

The Best Guacamole Ever

When you make food in an authentic way, it tends to taste beyond delicious. That’s why this dip is the best guacamole ever.

Click here to make the recipe. 

Homemade Baba Ganoush

A healthy and traditional Mediterranean dip that’s sure to impress, baba ganoush is a unique, roasted eggplant dip with bold flavor and a subtle char.

Click here to make the recipe. 

Roasted Garlic White Bean Dip

Make this roasted garlic white bean dip with five simple ingredients in just five minutes of hands-on prep work. You’re going to love it!

Click here to make the recipe. 

Watermelon Avocado Salsa

Refresh your palate and indulge in this sweet, zesty, and slightly spicy watermelon avocado salsa that embodies the flavors of summer. This salsa is so versatile and ideal for raw vegans, vegetarians, and carnivores alike.

Click here to make the recipe.

Healthy Homemade Hummus

Whip up a batch of this healthy homemade hummus and enjoy a smooth, creamy dip that is m

Click here to make the recipe.

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It doesn’t get much more refreshing than this, folks. We are, of course, referring to this hydrating, sweetly tart watermelon, blueberry, and strawberry fruit salad that truly embodies the essence of summer. The flavors are as vibrant as the fruit salad is colorful! This delightful blend of summer produce combines juicy and crisp watermelon, slightly tart blueberries, and succulently sweet strawberries. It’s truly the perfect balance for your taste buds. This watermelon berry salad can do it all, whether you want to enjoy this as a light snack, a refreshing side dish, or a colorful addition to brunch. Allow us to explain how this fruit salad benefits your health:

1. Hydration: Watermelon is about 92% water, which makes it an excellent choice for encouraging hydration during hot weather. It also provides vitamin C and other nutrients.
2. Rich in antioxidants: Both blueberries and strawberries contain lots of antioxidant compounds, which work to combat oxidative stress and reduce inflammation in the body.
3. Vitamins and nutrients: This salad is packed with vitamins A and C, which work to optimize immune function, skin health, and overall wellness.
4. Heart health: The different nutrients in this fruit salad may help lower blood pressure and improve cholesterol levels, two efforts that enhance heart health.
5. Fiber-rich: Strawberries and blueberries provide dietary fiber, which works to improve digestion and maintain a healthy gut.

Enjoy this nutrient-dense watermelon berry salad not just for flavor, but also for the numerous health benefits. We hope you love it as much as we do! How can you not love that surprising kiss of mint?!

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Watermelons contain lycopene, an antioxidant in watermelon. Some studies have linked lycopene intake with a lower risk of prostate cancer.

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Get ready to dive right into this delightful watermelon salsa with avocado. Although it isn’t a dessert, it’s quite the refreshing summer treat that is not only visibly stunning, but also bursting with tons of flavor and nutrition. The small cubes of vibrant green avocados offer a stark contrast with the ruby red, juicy chunks of watermelon. Toss those beautiful ingredients together with zesty lime juice, freshly chopped cilantro, diced jalapeño, diced red onion, and a pinch of sea salt, and you have a delightful summer salsa. It’s the perfect balance of sweet, savory, spicy, and tangy!

1. Hydration: Watermelon is composed of over 90% water, which makes it an incredibly refreshing and hydrating fruit. That’s why it is perfect for hot summer days!
2. Heart health: Both avocado and watermelon are great sources of potassium, which can help regulate blood pressure. Watermelon also contains citrulline, a plant compound that may improve blood flow.
3. Weight management: This salsa is low in calories yet high in fiber because of the watermelon avocado combo. That means that it can fill you up without weighing you down. Now, if you eat the whole bowl, you’ll rack up some calories, but keep your portions in check and it makes for an ideal snack or dip.
4. Nutrient-rich: The mixture of vitamins, minerals, antioxidants from each ingredient makes this salsa a nutritional powerhouse. From vitamin C to potassium, you’re giving your body a delicious boost!

This watermelon salsa is so versatile and ideal for raw vegans, vegetarians, and carnivores alike. You can scoop it up with chips (not while cleansing), use it as a topping for a Buddha bowl or wild caught fish, or simply enjoy it straight out of the bowl as a refreshing snack. Whip up this salsa for your next gathering and watch everyone fall in love with it.

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Lately, we’ve been on a seasonal produce kick. Summer offers beautiful stone fruits, but it also is the best season for fresh watermelons. The best thing about juicing watermelons, besides the addictive flavor, is that the juice helps encourage optimal hydration. Watermelons are over 90% water and contain necessary electrolytes, which work to fight against dehydration on hot summer days.

Now, not everyone owns a juicer, but most people have blenders. Juicers can be great if you use them all the time, but they do take up a lot of space. Depending on where you live, space might not be on your side. To conserve space, and to make your life easier, this recipe uses a blender and a fine mesh sieve or strainer. Ideally, you squeeze the oranges and grapefruit to get their juice and blend the watermelon with the fresh ginger root. Poor the citrus juice in a large pitcher and strain the blended watermelon mixture into that same pitcher. Mix everything up and you have yourself a refreshing glass of summer goodness.

Since fresh turmeric root is not always easy to find, this recipe calls for turmeric powder. If you want to use fresh turmeric and have it available to you, use about one to two inches of fresh turmeric root. Just make sure that you peel it. Otherwise, use the amount of turmeric powder listed in the recipe below.

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The ultimate summer refresher has arrived in the form of this watermelon juice with cucumber, mint, and lime. Just imagine sipping on this cooling juice on a sweltering day while the summer breeze blows by. Think of this juice like a spa treatment for your insides, minus the elevated spa prices. This juice works to refresh your palate and cells all at once!

We’re talking about some hydrating, sweet watermelon, crunchy cucumber, and a fresh lime (rind and all). This juice is truly like a summer beach party in liquid form, with every sip being an incredibly flavorful sensation. Not only does this juice pack a zesty flavor, but it also provides a long list of health benefits. Below, you can learn about a few health benefits of drinking a juice with these ingredients:

• Boosts Hydration: This juice has watermelon and cucumber, two water-rich ingredients that enhance your hydration efforts. By eating your water, you can help nourish your skin and contribute to a more youthful glow.
• Alkalizes The Body: Although lime juice contains citric acid, it has an alkalizing effect inside the body. By balancing your internal pH levels, you can help protect against kidney stones, enhance brain function, and improve cardiovascular health.
• Reduces Inflammation: Cucumber and watermelon exhibit anti-inflammatory activity, making this juice a great way to soothe achy muscles after a long day at the beach (or after a hard workout).
• Antioxidant Powerhouse: Finally, every ingredient in this juice contains a diverse antioxidant profile. Antioxidants are like superheroes for your cells, protecting them from oxidative stress.

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Do you want to feel unstoppable after your workouts? Do you want to maintain balanced electrolyte levels in the intense summer heat? Well, then you need this homemade watermelon electrolyte drink! Unlike store bought electrolyte drinks, this recipe does not contain an unnecessary amount of added sugars, dyes, artificial flavors, and preservatives. This is a much healthier alternative to a classic sports drink, and it puts a little pep in your step every time you drink it.

Watermelon is one of the favorite fruits of summer. Not only is it fruity, refreshing, hydrating, and delicious, but it is also a great source of electrolytes. Watermelon is mostly water, but it contains magnesium, potassium, and a small amount of sodium as well. These electrolytes can aid with muscle function, hydration, and balancing the body’s fluid levels. Additionally, watermelon contains vitamins A & C and lycopene, which is a antioxidant that benefits heart function.

Although watermelon colors this electrolyte drink a beautiful pinkish-red, it is not the only electrolyte-rich ingredient. Lemons provide lots of potassium, calcium, and magnesium, and help detox the liver, balance pH levels, and boost immune function. Finally, sea salt provide sodium, which is one of the electrolytes that you quickly lose via sweat. Ingesting salt is the easiest way to replenish what you lose. Just make sure that you go for sea salt over table salt because it is less processed.

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When you think of electrolytes, you most likely think of brightly colored sports drinks sold in supermarkets, convenience stores, and gas stations. In reality, these sports drinks contain a hefty amount of sugar, dyes, added flavors, and preservatives. You get more sugar than electrolytes when you consume them.

What Are Electrolytes?

Electrolytes are essential minerals, including calcium, sodium, chloride, magnesium, phosphate, and potassium. The term “electrolytes” refers to particles that carry positive or negative electric charges. From a nutritional standpoint, these are the vital nutrients in your sweat, blood, and urine. When potassium, sodium, or calcium dissolve in a fluid, they form electrolytes, which are positive or negative ions in metabolic processes. Electrolytes are necessary to keep the nervous system and muscles functioning. They also help to balance your internal environment.

Although drinking electrolyte-rich beverages can help fuel the body, they aren’t the only sources. You can find a variety of electrolytes in various fruits and vegetables, the top eight of which we detail below. 

Coconut Water

Coconut water refers to the clear liquid found within a young, green coconut. Some scientists refer to it as nature’s sports drink because it exhibits an impressive electrolyte composition. Coconut water offers potassium, magnesium, sodium, and calcium, all of which play critical roles in maintaining hydration, ensuring muscle and nerve function, and regulating heart function. 

Watermelon

Watermelon is the quintessential fruit of summer. Not only is it refreshing and hydrating, but it is a great natural source of electrolytes. Watermelon contains potassium, a small amount of sodium, and magnesium. Those electrolytes aid with muscle function, balancing bodily fluids, and hydration. Watermelon is also rich in other nutrients, such as vitamins A and C and lycopene, which is an antioxidant beneficial for heart health. 

Tomatoes 

Just like watermelon, tomatoes also contain lycopene, which gives them their signature red color. Tomatoes are often underestimated as a hydrating fruit, but they are naturally rich in water and electrolytes. They are great sources of potassium, which is vital for muscle contractions, nerve function, and fluid regulation. Additionally, tomatoes contain magnesium, sodium, and other antioxidants that support overall health. 

Strawberries

Strawberries are known for their great taste and impressive antioxidant content, but they also provide several electrolytes. They contain potassium, which helps nerve signaling and heart function. Strawberries also provide magnesium, which works to regulate blood sugar levels and supports muscle and nerve function. 

Pistachios

These small but mighty nuts may cost a pretty penny, but they are oh so worth it. Pistachios contain magnesium, and potassium, both of which support nerve signal transmission and blood pressure regulation. In addition to the electrolytes they provide, pistachios offer healthy fats and antioxidants. That makes these nuts a great addition to any balanced nutrition program. 

Spinach And Kale

Yet another reason to eat leafy greens, kale and spinach offer lots of magnesium and potassium. These two electrolytes work to regulate blood pressure and support overall heart function. Spinach has a mild flavor, so you can incorporate it into a variety of dishes. Kale tends to have a slightly bitter flavor, but you can tame that if you combine it with the right ingredients. Kale also offers calcium, which supports healthy bones and teeth, in addition to heart function.

Avocados

People praise avocados for their healthy fat content, but they also contain a couple electrolytes: potassium and magnesium. They even contain more potassium than bananas! Both magnesium and potassium work to maintain fluid balance, muscle contractions, and nerve signals. Finally, the healthy fats in avocados are essential for the absorption of fat-soluble vitamins and provide slow-burning fuel for the body. 

Oranges

Oranges are naturally rich in vitamin C, but they also contain potassium and calcium. That combination of nutrients makes oranges great for maintaining hydration and overall health. While potassium contributes to optimal heart function and nerve signaling, calcium supports bone health and has a hand in nerve transmission and muscle function. To reap these benefits, make sure you consume fresh oranges or freshly squeezed orange juice. Do not just consume store bought orange juice and think that you will get the same benefits, because you won’t.

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