Avocado hydrates you, as it’s high in water and electrolytes. It’s particularly rich in potassium and magnesium!
What’s the water content of avocado?
Avocados are mainly water. They’re 70-80% water, depending on the variety. For instance, California avocados are 72.3% water, while Florida avocados are 78.8% water.[1]
A whole Hass avocado has 98.3 g of water. A slice has approximately 12 g of water, while a serving has 36 g of water.
On the contrary, Florida varieties have a higher water content. They have 9% more water than California varieties. A serving of Florida avocados has 39 g of water.
Does avocado have electrolytes?
For proper hydration, except of water, we also have to replenish electrolytes.
Electrolytes are essential minerals. They’re involved in many functions of the human body. For instance, they’re key components of the good function of the nervous system and muscle contraction.
We lose electrolytes through sweating and urine. Vomiting and diarrhea can also cause excessive electrolyte losses. Mineral imbalances may lead to serious adverse effects, such as muscle weakness, fatigue, nausea, or headaches. The most common side effect of electrolyte imbalances in athletes is muscle cramps, though. However, in most cases, people who have mild electrolyte imbalances don’t experience any symptoms.
The main electrolytes are sodium, chloride, potassium, magnesium, and calcium.
Potassium
Avocado is particularly high in potassium. Actually, avocado is the richest fruit in potassium. In fact, it has more potassium than banana. A serving contains up to 7% of the Daily Value (DV).
Pistachios, sunflower seeds, chia seeds, flaxseeds, and pumpkin seeds are also common foods high in potassium!
Magnesium
In addition, avocado is a good dietary source of magnesium. It has up to 29 mg of magnesium per 100g, or 7% of the DV. Pumpkin seeds, chia seeds, sesame seeds, flaxseeds, and almonds are the richest foods in magnesium.
Calcium
On the contrary, avocado is a poor dietary source of calcium. It only has 13 mg of calcium per 100g. This amount is about 1% of the DV.
You can boost your daily intake of calcium, consuming plant-based foods. Milk and dairy aren’t the only good dietary sources of calcium. Kale, collard greens, arugula, spinach, beans, and chia seeds are rich in calcium as well.
Sodium & chloride
Furthermore, avocado is poor in sodium and chloride, which are also essential electrolytes. For instance, it only has 2-8 mg of sodium per 100g.
However, this isn’t a problem. Sodium and chloride deficiency is rather unlikely. We get high amounts of sodium and chloride from table salt (or sodium chloride).
Just a tsp of salt contains 2,300 mg of sodium and 3,450 mg of chloride. More than the DV. The recommended daily intake is only 1,500 mg of sodium and 2,300 mg of chloride. Higher doses are linked to adverse health effects.[2,3,4]
Does avocado hydrate you?
To sum up, avocado helps to hydrate the body. However, we should be cautious with portion sizes. Overconsumption of avocado can make you gain fat. It’s particularly high in calories!
On the contrary, eating reasonable amounts is good for weight loss. Protein and fiber in avocado promote satiety.
Also, it contains compounds which may improve sleep quality.
