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Beat the Heat: Electrolyte Elixir

Kayla Reynolds, MS & Jennifer Major Hartman, MS, RD

When the summer strikes, it’s especially important to stay hydrated. Because we tend to sweat more, we lose more water than normal, as well as electrolytes.

Electrolytes can come from a variety of minerals in our diet, including sodium, chloride, potassium, and calcium. They help our body maintain a healthy fluid balance, play a role in nerve and muscle function, among many other things.

You can get the electrolytes you need from a well-balanced diet, but in the summer heat, there’s nothing like a cool drink to beat the heat. While many bottled sports drinks contain a good balance of electrolytes, they are are also expensive and typically packed with added sugar and chemical additives that your body simply doesn’t need. Instead, try our homemade electrolyte elixir!

Electrolyte Elixir

Serves 3

  • 3 cups cold water
  • 1/3 cup lemon juice (1 full lemon)
  • 1/8 cup lime juice (1/2 of a lime)
  • 2 tsp. sweetener of choice (ex. honey, maple syrup, stevia)
  • pinch of sea salt (1/8 tsp)

Instructions: Combine lemon juice, lime juice, sweetener, and salt in a pitcher. Then add filtered water and ice, and stir to mix thoroughly.

That’s our base recipe, but if you’re looking for something…

Refreshing: add crushed mint leaves.
Fruity: add 100% fruit punch or pomegranate juice.
Tangy: add freshly squeezed ginger juice.
Tropical: add a splash of unsweetened coconut water.