Electrolytes Drinks: Benefits and How to Prepare Them At Home

Author: Mario Fares

Summer is around the corner, waves of heat are hitting the trails, and keeping a high performance during your outdoor activity is a must. During this hot season, you need to keep an eye on your hydration, because you will be sweating a lot.

Our body composition is 66% water. Fluid and electrolyte balance is a major function of homeostasis, which is our body’s ability to maintain its internal environment as it adjusts to challenges and stress. If your are feeling thirsty, you are already somewhat dehydrated. The warning signs of dehydration include: thirst, muscle cramping, headaches, dry mouth, weakness, unclear thinking, fatigue, dark yellow urine, decrease of sweat during exercise.

When it comes to outdoor activities, a bottle of water is essential, but is it enough? When you sweat, you don’t just lose water, but also electrolytes, the minerals that control the amount of water in the body, the acidity of your blood, and the electrical signaling involved in your brain, heart, muscles and nervous systems. Electrolytes include sodium (Na+), potassium (K+), calcium (Ca2+), magnesium (Mg2+), and chloride (Cl-)
Dehydration can often take people off the trail for a few days. After activity, most people reach for their Gatorade or other sugary drinks with promises of electrolytes on the label, but what about the amounts of added sugars and chemicals into the majority of sports drinks available. I agree that maintaining good electrolyte balance is crucial for keeping our body hydrated and alive, however, I do believe there are better ways for balancing our electrolytes!

Solution: Homemade Electrolytes drinks! Save money and avoid artificial ingredients by making your own homemade natural sports drink recipe with electrolytes. Endless options to make the flavor you love!

1- Herbal Tea Electrolyte drink

Ingredients:

• 1 liter liquid such as green tea herbal teas, coconut water, or plain water
• 1/4 cup fresh lemon juice
• 1/8 teaspoon fine sea salt
• 1 tsp calcium magnesium powder
• 2 teaspoons honey

Instructions:

• Brew tea if using
• Add sea salt and calcium magnesium and mix.
• add sweetener and mix or shake well.
• Cool and store in refrigerator until ready to use.

2- Lemon-ginger Electrolyte drink

Ingredients:

• 1 liter mineral water or coconut water.
• 1 piece ginger, peeled
• 1/4 cup fresh lemon juice
• 2 tablespoons fresh lime juice
• 2 teaspoons honey
• 1/8 teaspoon fine sea salt
• 1 tsp calcium magnesium powder

Instructions:

• Finely grate ginger and squeeze. You should have about 1 tsp. ginger juice.
• Combine ginger juice, lemon juice, lime juice, honey, and salt in a large measuring cup or bowl. Stir in mineral water.
• Cool and store in refrigerator until ready to use.

3-Grapefruit Electrolyte drink

Ingredients:

• 1 liter mineral water or coconut water.
• 1/2 cup fresh orange juice
• 1/4 cup fresh lemon juice
• 1/4 cup grapefruit juice
• 2 teaspoons honey
• 1/8 teaspoon fine sea salt
• 1 tsp calcium magnesium powder

Instructions:

• Put all ingredients in a blender and pulse for about 30 seconds.
• Cool and store in refrigerator until ready to use.

4- Strawberry Lemonade Electrolyte drink

Ingredients:

• 1 liter mineral water or coconut water.
• 1/2 cup fresh or frozen strawberries
• 1/4 cup fresh lemon juice
• 2 teaspoons honey
• 1/8 teaspoon fine sea salt
• 1 tsp calcium magnesium powder

Instructions:

• Put all ingredients in a blender and pulse for about 30 seconds, or until strawberries are pureed.
• Cool and store in refrigerator until ready to use.