Tart, cooling, and indisputably refreshing, this DIY electrolyte drink is the proper salve for the canine days of summer time when scorching climate has you craving additional hydration. Loosely based mostly on the World Well being Group’s Oral Rehydration Resolution—and taking cues from a cult basic Gatorade sports activities drink taste—our personal selfmade electrolyte drink recipe strikes a calculated stability of liquid, salt (an important mineral; desk salt, sea salt, or kosher all work right here), and sweetener. Based on vitamin knowledgeable Maya Feller, MS, RD, CDN, “Sugar (glucose) facilitates the absorption of water and electrolytes…and helps to take care of fluid stability.” We name for granulated sugar. You’ll be able to swap in potassium-rich molasses, maple syrup, or honey, however word that “calorie-free sugar substitutes [such as stevia], is not going to work for rehydration drinks.”
Slightly than use electrolyte powders or different artificially flavored dietary supplements, this power drink recipe depends on the invigorating style of contemporary cucumber, mint, and citrus, and skips the neon dyes discovered in lots of store-bought electrolyte drinks. The important thing to its refined, cooling taste is smashing the cucumber and mint into pulpy, aromatic submission. We like to do that with a rolling pin, however you could possibly use a muddler or break them down by hand. If lime juice isn’t your factor, be at liberty to modify it up with contemporary lemon juice, orange juice, watermelon juice, or coconut water.
Served over ice, this electrolyte drink is the proper approach to stop muscle cramps earlier than a exercise, restore your spirit after a grueling afternoon within the solar, or in any other case preserve your electrolyte ranges in verify. If you happen to’re prepping it to take to the seashore or on a hike, omit the garnishes—simply pour the drink right into a mason jar (or, okay, Stanley cup) as is.
Extra from Feller:
What are electrolytes? Electrolytes are important vitamins your physique must operate correctly, together with potassium, sodium, calcium, magnesium, and chloride ions. They work by regulating the stability of hydration in your cells and impression “every part from mind operate to coronary heart operate to with the ability to stroll.” You’ll usually get all your vital electrolytes from the meals you eat all through the day.
When do you want electrolytes? More often than not you most likely don’t want a rehydrating drink. It’s solely after strenuous train (or extreme sickness) when restoring electrolytes is a precedence.” When folks sweat profusely, they’re dropping all of these minerals. With an electrolyte answer, you’re rapidly replenishing what was misplaced.” Nonetheless, there’s nothing improper with having fun with a glass on a scorching sunny day or after a stroll; simply stability it with loads of plain water.
Observe: If you happen to imagine you will have an electrolyte imbalance, please verify with a dietitian or your healthcare supplier for steering.
