Home made Electrolyte Drink (Simple + Customizable DIY Recipe)

Making your individual do-it-yourself electrolyte drink is an effective way to remain on prime of hydration! It’s extremely simple, tastes nice, and also you’ll know precisely what you’re placing in your physique (plus, it’s fairly low cost to make too!).

If you already know me, then you definately in all probability understand how a lot I speak about electrolytes and why electrolytes are necessary for runners (and just about everybody, truthfully!). Over time I’ve tried and examined dozens of various electrolyte drinks and recipes.

This recipe is by Shalane Flanagan and Elyse Kopecky from their cookbook Run Quick. Cook dinner Quick. Eat Sluggish. that they graciously allowed me to share with all of you.

This has been one which rapidly turned a favourite amongst runners. Although possibly not as huge a favourite because the tremendous hero muffins which appear to be made NON-STOP by so lots of you throughout coaching. But, I’d wager this one is equally necessary.

If you happen to’re on the lookout for one thing to switch store-bought electrolyte drinks, I feel you’re going to be thrilled. This one gained’t upset the abdomen, tastes nice and once more permits you to be accountable for substances that work greatest to your physique.

What Are Electrolytes?

In keeping with the Nationwide Institutes of Well being, electrolytes are important minerals that conduct electrical expenses when dissolved in water.

They embrace minerals similar to sodium (salt), calcium, potassium, bicarbonate, magnesium, chloride, and phosphorous which might be required for important bodily capabilities.

Electrolytes govern nervous system operate and muscular contractions and to maintain you hydrated whereas additionally balancing your pH ranges.

When the physique is dehydrated, electrolytes are important since water alone is probably not sufficient to rehydrate it. Signs embrace dizziness, complications, fatigue, nausea, and so forth.

Happily, there are lots of electrolyte drinks available on the market, however making your individual electrolyte drink at house is extremely simple.

Why You’ll Love This Home made Electrolyte Drink

Plant-Primarily based: This pure electrolyte drink is an ideal possibility for vegans and vegetarians. It’s made with all-natural, plant-based substances like coconut water, tart cherry juice, lemon juice, and blackstrap molasses.
Fast and Simple: All you have to do is combine the substances collectively and retailer it within the fridge. It’s a fast and straightforward hydration answer, significantly helpful for athletes.
Easy Elements: This do-it-yourself electrolyte drink makes use of easy, easy-to-find substances. Plus, these substances are loaded with important minerals like potassium, calcium, and magnesium, that are key for hydration and stopping muscle cramps.
Decrease Sugar: In comparison with business sports activities drinks, this do-it-yourself electrolyte drink recipe has considerably much less sugar. The pure sweetness comes from the coconut water and non-obligatory tart cherry juice, and there’s no added refined sugar.

Elements to Make Home made Electrolyte Drink

Filtered Water: That is the bottom of any hydration drink, together with our DIY electrolyte drink It replenishes fluids misplaced throughout exercises and helps preserve a stability of electrolytes within the physique.
Coconut Water: It’s a pure supply of fast glucose wealthy in potassium and magnesium and an incredible substitute for business sports activities drinks. It affords a refreshing style and aids in hydration, making it a key ingredient in our do-it-yourself electrolyte drink recipe.
Tart Cherry Juice (non-obligatory): Moreover including a candy and tangy taste to your drink, tart cherry juice is full of potassium and has anti-inflammatory and antioxidant properties. It’s an incredible addition in the event you’re on the lookout for an additional well being enhance.
Contemporary-Squeezed Lemon Juice: Lemon juice not solely provides a refreshing citrusy style but additionally offers important minerals and aids in digestion. It’s a pure supply of electrolytes and helps to maintain you hydrated.
Blackstrap Molasses: This nutrient-dense sweetener is excessive in iron, calcium, and magnesium. It provides a touch of sweetness to your drink whereas offering important vitamins that support in stopping muscle cramps and fatigue.
Excessive-High quality Sea Salt: Sea salt is a pure supply of sodium and different important hint minerals. It replenishes the sodium misplaced in sweat and helps preserve the stability of electrolytes within the physique. You’ll be able to even go for pink Himalayan salt because it has traces of minerals similar to manganese, zinc, calcium, and potassium.

Methods to Make A Home made Electrolyte Drink

Able to hydrate the pure manner? Right here’s easy methods to make some do-it-yourself electrolyte drink. For extra detailed directions and vitamin details, see the recipe card on the finish of this publish.

Step 1: Combine the Elements

In an iced-tea pitcher or half-gallon glass jar, mix the water, coconut water, cherry juice (if utilizing), lemon juice, molasses, and salt. Safe the jar with a lid and shake vigorously till all the pieces is nicely mixed.

Step 2: Hydrate Earlier than Working

If you happen to’re planning for a long term, drink 16 ounces of the electrolyte drink 1 hour previous to working. It will guarantee your physique is well-hydrated and prepared for the train.

Word: By no means strive something new on race day. Everybody’s gas and hydration wants range enormously, so it’s necessary to check out your race-day vitamin throughout coaching to seek out what works greatest for you.