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Homemade Electrolyte Drinks
Electrolytes are essential for our well-being, and understanding them can help us maintain good health and stay energized. While we all know water is crucial for hydration, it’s interesting to learn that overindulging in it without proper electrolyte support can lead to a condition called hyponatremia, or water intoxication.
Hyponatremia occurs when the sodium in our blood becomes overly diluted due to excessive water intake, resulting in an imbalance. But don’t worry! Electrolytes are our body’s superheroes—they’re vital minerals that not only keep us hydrated but also support muscle function and balance our pH levels. By ensuring we have the proper electrolytes alongside our water intake, we can enjoy optimal health and hydration.
There are six primary electrolytes:
Sodium (Na+): Helps regulate fluid balance, nerve function and muscle contractions.
Potassium (K+): Important for nerve function, muscle function and maintaining heart rhythm.
Calcium (Ca2+): Vital for bone health, muscle function, nerve transmission and blood clotting.
Magnesium (Mg2+): Involved in muscle and nerve function, energy production and bone health.
Chloride (Cl-): Helps regulate fluid balance and maintain the body’s pH level.
Phosphate (HPO42-): Critical for energy production, bone health, and DNA synthesis.
Where are electrolytes found?
Many foods are rich in electrolytes, including bananas, avocados, watermelon, kale, spinach, and yogurt, among others. Incorporating these foods into your diet is an effective way to maintain a healthy balance of electrolytes. However, electrolyte drinks can be advantageous in certain situations, such as after prolonged, intense exercise, spending time outside on hot summer days or during periods of dehydration caused by illness.
Making homemade electrolyte drinks
There are many brands of drinks that advertise electrolyte replenishment, but they often contain excessive amounts of sugar, food dyes, and other artificial ingredients. Once you make your own electrolyte drink and see how simple the ingredients are and how easy it is to prepare, I believe you’ll find it hard to go back to store-bought options after experiencing this homemade alternative. You can make these ahead of time and keep them in the fridge for up to 3 days. Just stir it up before each pour.
What is Celtic Salt?
You will find Celtic salt in every recipe below. This is because Celtic salt is believed to be beneficial for hydration due to its electrolyte content, particularly sodium, magnesium and potassium. When compared to other salts such as sea salt or Himalayan salt, Celtic salt has higher mineral contents and less processing (specifically when compared to sea salt). I promise you, you will always find Celtic salt in my cabinet at home. I recommend using Selina Naturally’s Celtic Salt. They are known as “The Original Brand” of Celtic salt and are recognized for their high quality.
Celtic salt is harvested from tide pools and clay-lined salt marshes along the coasts of Portugal and France. It’s often hand-harvested and minimally processed, retaining more trace minerals than refined table salt. It retains some moisture from the evaporation process, so don’t let the slightly damp feeling alarm you. Not only does it have a higher mineral content than other salts, but it is also believed to help aid in digestion and be beneficial for the skin.
As with any form of salt, moderation is key. You want to avoid excessive sodium intake, as high sodium levels can lead to general bloating and can strain your kidneys.
The Classic: Lemon Juice and Celtic Salt
4 cups of water
Juice of 1 lemon
1 tbsp honey
1/2 tsp Celtic salt
Combine all ingredients in a pitcher and stir until the honey and salt are completely dissolved. Chill in the refrigerator or serve over ice.
The Sunrise – A bright way to start your day
4 cups of water
Juice of 1 orange
Juice of 1/2 lemon
1/2 tsp of Celtic salt
1 tbsp agave (can sub honey)
Mix all ingredients in a jug, stirring until the salt and sweetener are dissolved. Chill in the refrigerator or serve over ice.
Coconut Lime Refresher – Let’s go to the tropics!
2 cups of water
2 cups coconut water
Juice of 1/2 lime
1/2 tsp Celtic salt
1 tbsp agave (can sub honey)
Mix all ingredients in a jug, stirring until the salt and sweetener are dissolved. Chill in the refrigerator or serve over ice.
Watermelon Mojito Mocktail – A Summer Escape
4 cups cubed watermelon
10 fresh mint leaves
Juice of 1 lime
1 tsp agave (can sub honey)
1/2 tsp Celtic salt
Blend the watermelon, lime juice and mint leaves in a blender until smooth. Strain the mixture to remove any pulp, then stir in the Celtic salt. Serve chilled for a refreshing treat on a hot day.
Coconut Berry Cooler – Berry refreshing!
1 cup mixed fresh berries (raspberries, blueberries and strawberries – but, really, it’s up to you!)
4 cups of water
1/2 tsp Celtic salt
1 tsp magnesium powder (this is optional)
Juice of 1/2 lemon
1 tsp honey
Blend the berries with water until smooth, strain the mixture to remove any seeds. Add salt, magnesium powder, lemon juice and honey. Stir and serve chilled.
The Mock Mai Tai – A tropical getaway
4 cups coconut water
Juice of 1 orange
1/2 cup pineapple juice
6 mint leaves
Juice of 1/2 lime
1/2 tsp Celtic salt
Mix all ingredients in a jug, stirring until the salt and sweetener are dissolved. Chill in the refrigerator or serve over ice.
The Green Warrior – The post-workout Hero
3 cups fresh spinach
1 cucumber, sliced
1 apple, sliced
Juice of 1 lemon
1/2 teaspoon Celtic salt
Juice the spinach, cucumber and apple in a juicer (use a blender if you don’t have a juicer). Add the lemon juice and Celtic salt to the fresh juice and stir well. Serve over ice. This drink is also a great detox.
Cucumber Lime Refresher – It doesn’t get any lighter than this
4 cups coconut water
2 cups chopped cucumber
Juice of 1 lime (you can add more if you like the acidic tang)
2 tsp agave (optional)
1/2 tsp Celtic salt
Optional: fresh mint or basil leaves
Blend everything in a blender. Strain the mixture to remove any seeds. Store in the fridge or serve over ice.
Staying hydrated is essential for our health and bodily functions. Don’t sleep on this important act of self-care. I hope these recipes get you excited about hydration and bring some flavor into your daily routine!
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