4 Electrolyte recipes
Make your own natural sport drinks and skip the nasty additives and sugar.
When we sweat, we lose sodium, potassium and other minerals that are responsible for important cellular functions. That’s why we it’s so important to replace electrolytes after activities that make us sweat, like exercising and sauna bathing. Replacing electrolytes before, during and after training also helps maintain plasma levels, prevents fluid loss and can improve performance.
KEY INGREDIENTS:
SALT Himalayan salt and sea salt contain sodium plus minerals, so they are a great choice.
SIMPLE CARBS Honey or maple syrup are also a good source of minerals, as is orange and apple juice and coconut water.
ACID lemons and limes enhance mineral absorption and contain some minerals as well.
MINERALS Coconut water, vegetables juices and mineral drops.
With that in mind, here are 4 recipes to keep you hydrated:
The Classic
Juice of 1 lemon (about ½ cup)
Juice of 1 orange (about ½ cup)
2 cups water
1/8 teaspoon Himalayan or sea salt
1 Tablespoons honey or maple syrup
*you can use another lemon or apple juice if you don’t have access to fresh oranges
COCONUT-LIME
2 cups coconut water
1 cups water
Juice of 1 lime (optional)
1/8 teaspoon Himalayan or sea salt
1 Tablespoon honey or maple syrup
SUPER SIMPLE
3 cups water
mineral drops, as directed on label
Squeeze of lemon
*Find good quality mineral drops containing at least potassium and sodium, ideally with magnesium, chloride, sulfate and boron. Quality concentrated mineral drops available via my Wellevate dispensary (US only) or Healthpost (NZ).
SWEET TEA
3 teaspoons dried nettle (Urtica dioica)
3 Cups water
2 teaspoons honey or maple syrup
1/8 teaspoon Himalayan or sea salt
*Pour 2 cups water over tea and let steep covered for 30 minutes. Strain into jar with the other cup water (cold) and remaining ingredients, chill.
Yours in health,
Camille Hoffman
Naturopath, Nutritionist & Medical Herbalist