24/08/2025
When it’s hot, we all know hydration is important. But did you know that hydration isn’t just about water? Your body also needs the right balance of electrolytes — minerals like potassium, magnesium, sodium and calcium — to keep your muscles, nerves and cells working at their best.
Why potassium matters in the heat:
Potassium is essential for muscle function, heart rhythm and fluid balance. Without enough, you may feel tired, get muscle cramps (especially at night), or struggle to recover from activity.
Here’s why you can "leaf" your fatigue behind with these Salad Leaf Superheroes!
Not all leafy greens are equal in potassium content. Take a look at the charts we created comparing the potassium content in different salad leaves available in Spain.
If you swap out the usual iceberg lettuce for Little Gem-style cogollos, lamb’s lettuce (canónigos), rocket (rúcula), spinach (espinacas), or watercress (berros), you’ll be giving your body a lot more of the good stuff to balance electrolytes naturally — while still enjoying that fresh summer crunch.
At Costa Med Osteopaths, both Russell and Sonja are all about helping you to live intelligently well, so here’s a quick tip: if you’re eating salad for the crunch, make it work harder and do more for you!
Here's a quick list showing you the 💚 Leafy Green Potassium Power – per 100g:
🌱 Spinach – raw (espinacas) — 558 mg
🌱 Spinach – cooked (espinacas) — 466 mg
🌱 Lamb’s lettuce (canónigos) — 459 mg
🌿 Rocket (rúcula) — 369 mg
🥬 Watercress (berros) — 330 mg
🥗 Little Gem / Romaine Hearts (cogollos) — 247 mg
🥬 English lettuce — 194 mg
🥬 Curly lettuce (lechuga rizada/crespa) — 187 mg
❄️ Iceberg lettuce — 141 mg
➡️ See the difference? Swap iceberg for watercress or spinach and you’ll double — even triple — the potassium in your salad.
And if salad isn’t your thing, have no fear — the kiwi and banana are here! 🍌🥝
Other Easy-to-Find Potassium Heroes – per 100g
🥑 Avocado — 485 mg
💛 Portobello mushrooms – raw — 437 mg
🧡 Lentils – cooked — 369 mg
🍌 Banana — 358 mg
🍠 Sweet potato – cooked — 337 mg
🥝 Kiwi — 312 mg
💜 Beetroot – cooked — 305 mg
🍈 Cantaloupe melon — 267 mg
🥥 Coconut water — 250 mg per cup (240 ml)
🍅 Tomato — 237 mg
❤️ Pomegranate — 236 mg
Russell and Sonja’s tip: Potassium works hand-in-hand with magnesium, so pairing these foods with nuts or seeds gives your body even better balance.
Stay cool, stay hydrated, and keep your electrolytes happy — your muscles and energy will thank you!
Not sure about what supplements or foods are right for you?
Let us help you make the right choices:
https://costamedosteopaths.com/picking-the-right-supplements/
Costa Med Osteopaths speaks your language! English 🇬🇧, Dutch 🇳🇱, Spanish 🇪🇸, French 🇫🇷 and 🇩🇪 German too! 😃
