Lyle McDonald recommends that the minimum daily intake for the three electrolytes be as follows:
5000 mg of sodium
1000 mg of potassium, in the form of potassium chloride or potassium sulfate
300 mg of magnesium
It is common to not reach these goals with food alone. But here are some of the things you can do to ingest extra electrolytes:
Don’t be afraid of salt,
Drink 1 or 2 cups of bouillon or broth daily
Take a multivitamin containing magnesium and/or potassium
Take a magnesium supplement.
Take a potassium supplement.
Note that people with kidney failure, heart failure, diabetes or other health conditions should not use salt or salt substitutes without medical advice.