Staying hydrated is a must, especially if you live in a hot climate like southern Arizona. But no matter where in the world you are, it is equally as important. There are a lot of powdered drink mixes and sports beverages out there that all tout their electrolyte-replenishing abilities. And while the claims are pretty true, what they don't tell you on the front of the label is all of the concerning ingredients they have listed on the back. If you want to stay hydrated throughout the day but skip all the extra nonsense, read on for an easy DIY recipe!
Why Electrolytes are Important
Although water plays a big part, it's not the only hero of your body's wellness saga. (Let's be honest. Sometimes, striving to live a healthy lifestyle can feel more like you're the star in a reality TV drama.) The human body needs electrolytes, which are essential minerals, in order to move water between cells, regulate the body's pH levels, and support the nervous system's endless messaging. Some common electrolytes include calcium, magnesium, sodium, and phosphorus. We are made up of about 60-70% water depending on a person's age, gender, and body composition; so that makes hydration a really crucial process.
Even in humid climates, there may be a lot of moisture in the air, but that doesn't provide any hydration to your cells. Instead, the excess moisture in the air causes your sweat not to evaporate, keeping your body from cooling down properly. And cooler temperatures in general can cause us to be more absent-minded about drinking water just because we don't feel hot or thirsty as often.
Hydration is also very important if you're physically active. The more you sweat, the more water and electrolytes are evaporating from your skin, leaving your body as they've done their part. If you don't replenish them promptly enough, you can become severely dehydrated, suffering from symptoms like headaches, muscle cramps, and even nausea. But before you reach for that Gatorade, turn that bottle over and see what you're really putting into your body. Will it help or harm?
Careful What You Drink
Electrolytes are simple, but the products that claim to nourish your cells may not be. To help put things into perspective, let's bring in the Environmental Working Group's extensive research on some of the best selling electrolyte boosters in the grocery aisles. Read about EWG's extensive research methodology here.
As you can see, there is more to these colorful, sweet drinks than meets the eye, even if you're keen on reading those labels. The types and levels of ingredients found in these popular beverages are known to be the causes of hormone disruption, hyperactivity, diabetes, and many more ailments that plague our nation today. And then there's that super vague "flavor" ingredient, which is really just a cocktail of chemicals that food companies may or may not be held accountable for disclosing. In any case, you may have just lost a little more trust in the food industry and you're opening a new tab to double-check EWG for the dirt on your favorite products.
At this point, you might feel like you're better off drinking plain salt water! You could; it wouldn't be very tasty at all. Not to worry, though--there are a lot of ways to make tasty, but natural, electrolyte drinks. My method is foolproof, delicious, and something you can make and enjoy in seconds!
Hydration, the Natural Way
Believe it or not, a good portion of our water and electrolyte content comes from our food! It's hard to pin down exactly how much can be found in food because the levels vary greatly by country, but the average is estimated to be 20-30%. Some foods that are high in water content include cucumbers, melons, citrus fruits, leafy greens, carrots, bell peppers, and even potatoes. As for electrolytes, they are best found in raw honey, berries, citrus, Himalayan pink salt, coconut water, bananas, and salmon. Interestingly enough, Himalayan pink salt contains all of the essential minerals that our bodies need!
If you want to make the swap, I'll show you the simplest way to whip up an invigorating and healthy midday drink to replenish those lost nutrients and keep you hydrated, no matter how active you are. Here it is:
2 cups warm water
raw honey to taste (1 TBSP or more)
juice from 1 lemon
1/4 tsp Himalayan pink salt
Simply mix all of these ingredients together and throw in a couple of ice cubes. It is best enjoyed right away or refrigerated for a couple of hours if you don;t want to drink it all right away. You can easily drink this as-is, but it can also be used as a base for other flavors. If you like, you can infuse this mix by slicing and adding fruits like cucumber, strawberries, or oranges.
You can even freeze the lemon juice in ice cube trays ahead of time and just plop them into the mixture to add the effects of lemon and make it cold and refreshing at the same time!
Notes:
Celtic salt or kosher salt are great alternatives to Himalayan pink salt.
Be advised that dextrose, a sugar, is added to common table salt. You'll still be getting electrolytes, but may be consuming some added sugar you weren't expecting.)
Although I've never tried it, I have heard and read a lot of good things about manuka honey and its health benefits.
Again, be advised that many honey products are cut with corn syrup, which is why I will only trust local raw honey for maximum health benefits.)
Added Benefits
Not only will this simple, delicious drink quench your normal thirst, it will also hydrate you when you need it the most. If you find yourself suffering from dehydration with a headache, fatigue, and nausea, sipping on this throughout the day will cure you faster than you can say "water." Also, this is a must-have when you're sick, because staying properly hydrated helps your body fight off disease more quickly. All of the ingredients have anti-microbial properties that will boost your body's immune system naturally.
Conclusion
Whether you're exercising, sedentary, or living in a hot or cold climate, hydration is important. Even though it's hard to decipher what's in the eye-catching packages in the grocery store, you can always know what ingredients are used when you make things yourself--and your body will always thank you.
Happy hydrating!