According to this page (
https://www.insider.com/guides/health/diet-nutrition/how-to-get-electrolytes), good sources in the diet are:
Unsweetened coconut water
Cheese and dairy
White meat and poultry
Beans lentils and seeds
Avocado
Watermelon and fruit juice are also listed, but there are other more BG-friendly sources of potassium above.
Salt doesn’t seem to figure highly in the requirements, though a little would help if you are perspiring a lot or dehydrated I think?
From the page:
The amount of electrolytes you need per day varies on your age, gender, and what type of physical activities you are doing. Here are the recommended daily allowances of five of the most common electrolytes for adults:
Type of Electrolyte | Females (19-50 years) | Males (19-50 years) |
Calcium | 1,000 mg | 1,000 mg |
Sodium | Less than 2,300 mg | Less than 2,300 mg |
Potassium | 2,600 mg | 3,400 mg |
Magnesium | 310 - 320 mg | 400 - 420 mg |