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Drinking sufficient pure clear water is among the most essential issues we are able to do for total well being. In most instances, water alone is great. When there’s scorching climate or we’re exercising and sweating although we lose minerals by means of our sweat. A home made electrolyte drink might help replenish minerals and treatment electrolyte imbalances.
Do We Really Need Electrolytes?
You could have heard that our our bodies are 80% water, however they’re truly 80% salt water.
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Plain water doesn’t have excessive ranges of electrolytes. And our physique loses quite a lot of minerals throughout train and scorching climate. Adding electrolytes and minerals helps with rehydration after instances of high-intensity train or a lot of sweating. They’re additionally helpful throughout instances of sickness if somebody has vomiting or diarrhea to take care of fluid steadiness.
We want electrolytes to take care of wholesome blood stress, for our nervous system, and to stop muscle cramps. They assist transfer waste by means of the physique and are total needed for each operate! In an ideal world, we wouldn’t want dietary supplements however electrolyte water and drinks might be very useful for some.
My Cautionary Tale
This submit may be titled “How to avoid a big hospital charge for IV fluids while on vacation.” Hopefully, you may be taught from my mistake on this one.
Years in the past I went on trip and spent days on the seashore snorkeling, crusing, and scuba diving.
Normally, if I’m out within the solar I’ve my very own home made electrolyte drink with me, however this time I’d forgotten a few of the elements. I figured I might simply drink sufficient water, which labored positive till I had wine for dinner that night time, espresso the following morning, and never sufficient water.
At that time, I seen I used to be getting a headache. I began consuming water however the headache obtained worse and I additionally began having a fast pulse, dizziness, and nausea. Even after consuming a lot of water I nonetheless had dehydration and warmth exhaustion signs.
This resulted in a visit to the worldwide hospital to get fluids. After essentially the most painful IV of my life with a 12-gauge needle, the fluids had been in and I began to really feel higher!
After a number of hours of sitting in a hospital getting hydrated with IVs, I couldn’t assist however assume how a lot simpler, cheaper, and fewer painful issues would have been if I’d remembered my DIY electrolyte drink.
Why Not Regular Sports Electrolyte Drinks?
So why not simply drink one of many many store-bought electrolyte drinks accessible (Gatorade, Powerade, and many others.) as of late?
Regular sports activities drinks comprise a lot of glucose, synthetic flavors and colours, and never a lot nourishment.
I’m all for rehydrating, however are the preservatives, thriller flavors, and artificial dyes actually needed? I do know from expertise that these elements usually make me really feel horrible and simply aren’t price it. Now once I want one thing greater than water to hydrate I make my very own model.
Natural Sports Electrolyte Drink Recipe
Coconut water is among the easiest sports activities drink options and can be utilized as is. It’s related in construction to the fluid utilized in IV rehydration. For this cause, there are rumors it was used in the course of the Pacific War as an IV electrolyte substitute. It makes a reasonably good pure electrolyte drink by itself or with a splash of lime juice.
Coconut water is a superb supply of potassium and sodium and I even used it throughout labor. The solely draw back to coconut water is the value. If you need a reasonable (but nonetheless wholesome and engaging) various, this recipe is the following neatest thing.
Homemade Electrolyte Drink Recipe
You could make this recipe in quite a lot of methods, however the ratios are crucial half. The base is any wholesome liquid of selection and a few good choices are:
To flip the essential liquid right into a sports activities drink, add some or all of those elements:
- Salt – A high-quality salt provides sodium and different important minerals. Table salt is pure sodium chloride and doesn’t have hint minerals, however Himalayan or sea salt are nice choices.
- Calcium and Magnesium – Adding calcium magnesium powder helps replenish minerals.
- Juice – Optional however provides sweetness and pure sugars if wanted throughout exertion. Orange juice, lime juice, and contemporary lemon juice are a few of our favorites and add vitamin C and potassium.
- Natural Flavors – Add pure flavors like contemporary ginger, contemporary herbs, and even natural-flavored stevia extracts
This recipe is of course gluten-free and might simply be made low-carb by omitting the added juice.
Want to Buy it?
Looking for a fast solution to have electrolytes readily available, particularly throughout journey? These are my favourite no-junk electrolyte powder drinks.
- LMNT – I’m a giant fan of those flavored electrolyte powder that replaces very important electrolytes misplaced from sweating. They work amazingly on their very own with simply water and have completely different flavors like citrus, grapefruit, or watermelon.
- Jigsaw Health Electrolyte Supreme – My favourite taste is the Berry-licious.
Homemade Electrolyte Drink Recipe
Save cash and keep away from synthetic elements by making your individual home made pure sports activities drink recipe with electrolytes. There are infinite choices to make a taste you like!
Servings
Nutrition
Nutrition Facts
Homemade Electrolyte Drink Recipe
Amount Per Serving (1 cup)
Calories 70
Calories from Fat 5
% Daily Value*
Fat 0.5g1%
Saturated Fat 0.4g3%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.02g
Sodium 395mg17%
Potassium 620mg18%
Carbohydrates 15g5%
Fiber 3g13%
Sugar 13g14%
Protein 2g4%
Vitamin A 1IU0%
Vitamin C 28mg34%
Calcium 77mg8%
Iron 1mg6%
* Percent Daily Values are primarily based on a 2000 calorie eating regimen.
Notes
- My regular recipe contains 1 quart of tea (brewed with crimson raspberry leaf, alfalfa, nettle, and stevia), ¼ tsp sea salt, 1 tsp calcium magnesium powder, and ¼ cup grape or apple juice.
- Another simple various is mixing vitamin C powder with water, salt, and a bit juice.
- The magnesium on this recipe is 27 mg per serving. Nutrition knowledge was calculated utilizing uncooked honey, coconut water, and grape juice. The precise vitamins will rely on which elements you employ.