Whether you are recovering from the flu or an intense workout, these electrolyte recipes will replenish your body’s natural stores of hydration and essential trace minerals. Fruits high in citrus such as oranges, lemon and berries provide the base for these drinks and are high in vitamin C which helps the immune system to recover from viral and bacterial infections.
Hydrating the body consists of 2 key elements. First, you need plenty of water. The human body is made up of approximately 60% water and it requires a regular supply of water ingested from food and drink. For good health, humans require ½ of their total body weight (lbs.) in ounces of water each day. For example, a person weight 150 pounds needs 75 ounces or about 9 cups of water each day for normal daily activities. However, if you are sweating a lot due to intense exercise or hot weather, you may need more.
Second, your body needs to utilize the water by moving it into the cells. When dehydration occurs, water alone will often pass right through the body and be excreted in our urine. Our bodies lack the minerals needed to capture the water and hydrate at a cellular level. For this reason, we add sea salt to provide sodium, potassium, and other trace minerals. If sea salt is not available, table salt will work in a pinch.
For children and adults that are sick with fever, diarrhea or vomiting, dehydration can happen quickly and is very serious. In these cases, fluids are essential in the form of broths, herbal teas, water and enhanced electrolyte drinks.
Do it yourself forms of electrolytes drinks provide a healthy alternative to commercial sport and hydration drinks such as Gatorade, Powerade or Pedialyte. These drinks contain artificial colors, preservatives and artificial or highly-processed sweeteners.
Ingredients
- ½ cup Orange Juice, fresh squeezed
- ¼ cup Lemon Juice, fresh squeezed
- 2 cups Water or Coconut Water
- 1 Tbsp Raw Honey
- ¼ tsp Himalayan Pink Sea Salt
- 1 pinch Baking Soda, aluminum free (optional)
Instructions
- Place all ingredients into a small pitcher or quart sized mason jar.
- If using a mason jar seal tightly with a lid and then shake vigorously until honey and salt are dissolved. If using a pitcher whisk the ingredients.
- Store refrigerated in pitcher or mason jar for up to one week.
Try these other fun flavors or freeze to make popsicles for the kids!
Strawberry Lemon Mint Refresher
Berry Fusion Electrolyte Drink
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