• Coconut water – Nature’s sports drink; high in potassium and hydrating
  • Tomatoes – Fresh or as juice, they’re potassium-rich

  • Oranges and orange juice – Potassium plus vitamin C

  • How much: Aim for at least 2-3 potassium-rich servings daily.
  • 2. Magnesium-Rich Foods
  • Magnesium helps regulate fluid balance and reduces inflammation. Many people are deficient without realizing it.
  • Top sources:
  • Dark leafy greens – Spinach, kale, Swiss chard
  • Nuts and seeds – Almonds, cashews, pumpkin seeds, sunflower seeds
  • Legumes – Black beans, chickpeas, lentils

  • Whole grains – Quinoa, brown rice, oats

  • Dark chocolate – 70% cocoa or higher (good news!)

  • Avocados – Already on the list, they’re magnesium-rich too

  • How much: Include magnesium-rich foods at most meals.