Q. How can I make my own natural electrolyte replacement beverage and energy gels for exercise?
I get this question often, since many of my patients, along with myself, try to avoid artificial dyes & preservatives, often found in many commercially made products.
(Note: If you missed my blog post on the “5Rs”, take the time now to read it. Hydration is a key piece to the “Rebalancing” of our bodies. Hydration helps to keep us alert, flush out toxins, promotes regular bowel movements, & much, much more.)
A. You really do not need any fancy ingredients or equipment to make your own electrolyte replacement beverage for exercise! But you do need to know why your body is in need of replenishment, and here is why:
When you sweat or even when you are sick you lose essential electrolytes like sodium, potassium, chloride, and bicarbonate. This makes your kidneys have to work even harder to filter waste products through the urination process. That is why when you are dehydrated your urine is dark and concentrated because your kidneys are trying to keep all the fluid inside your body while still trying to get rid of waste.
With that being said, electrolyte replenishing drinks are important if you work out a lot or are dehydrated from being sick. Gatorade and Pedialyte are popular replenishment drinks, but they can contain chemicals like yellow dye #5 and other artificial additives and sugars that you don’t want in your body.
Here are some natural DIY electrolyte replenishers to try out!
The Natural Hydrator
- 1 quart of water
- Juice of 2 oranges
- 2 slices of lemon
- 3/4 teaspoon of salt
- Optional (for taste): 1-2 teaspoons of sugar or honey
- Combine all the ingredients and drink up!
Refreshing Watermelon Chill Smoothie
Makes 1-2 servings
- 2 cups watermelon, diced
- 1/2 banana
- 1 cup coconut water
- 1 cup crushed ice
Combine all ingredients and blend in a high-powered blender (Ninja Blender, Vitamix, or similar option).
Serve and drink immediately, or refrigerate in an air-tight container (mason jars are my favorite go-to containers) for up to 24 hours.
The Ultimate Revitalizer Juice
- 3 small organic cucumbers
- 1 bunch organic celery (6 to 7 stalks)
- 3 small organic apples
- 1/2 inch ginger
- 1 organic lemon
- 1 cup organic spinach
- Optional: Half a jalapeño
- Wash all ingredients.
- Cut lemon in half.
- Cut off bottom of celery bunch so that all stalks are individual.
- Cut small apples in half.
- Run all ingredients through a high powered juicer. Enjoy!
*Cucumbers are a post-workout powerhouse because they provide a dose of quick energy (thank you, B vitamins) and rehydrate and replenish a lot of the vitamins we need in a single day. Cucumbers are also a great source of silica, which promotes joint health and can relieve arthritis pain. Celery juice acts as an anti-inflammatory and will help eliminate toxins from the body.
These are also some other fun ideas from the Food Babe:
To provide nutritious, flavorful beverages (I call them my “Hydration Creations“), I also love creating drinks with Young Living essential oils, herbs, and fresh fruits & veggies. Sign up for my newsletter & updates to learn more about these creations, recipes, and much more!
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