Hydrate To Feel Great This Summer

Electrolytes –  What are they really? 

Electrolytes are not just for professional athletes.  Nope, they’re essential for survival, cell function, and well being.  Pretty much they help with everything from fluid balance and nerve transmission to heart function and muscle contractions.  Read: they are VERY important. The good news is that healthy bodies do a pretty great job maintaining electrolyte balance.  For most of us, dehydration is the main electrolyte disruptor which is why we preach WATER GOALS (64-80oz please)!!!  So those powders you see everywhere aren’t required but they can be helpful at certain times.  When do we recommend adding electrolytes? Keep reading for our favorite sources, a homemade recipe and best practices to keep you feeling refreshed all summer long! 

Here’s the deal:

  • Check out your pee: if it’s clear to straw-colored you’re hydrated
  • During exercise, drink small amounts of fluid (150-300 mL) every 15 to 20 minutes to stay hydrated and keep ‘lytes in check
  • Sports drinks contain more sugar than electrolytes and aren’t needed for most people
  • A typical sports drink contains 36 grams of added sugar (a can of Coke has 37g!)
  • Sweating for >60 minutes, add those ‘lytes

Our favorite electrolyte beverages:

  • Our homemade version is our #1 of course (recipe below)!
  • Enjoy those without added colors, artificial sweeteners and excessive sugar including:
    • Coconut water, Cure, LMNT and Ultima
    • Definitely NOT Gatorade, sorry not sorry  

Keep your electrolytes in balance by:

  • Eating a balanced diet (lots of veggies, fruit, healthy fats, whole grains, lean protein) yes food contains electrolytes
  • Drinking when you’re thirsty
  • Not overusing salt
  • Not restricting carbohydrates to dangerous levels 
  • Avoiding strenuous outdoor exercise during the hottest times of day
  • Exercising in cool, ventilated areas indoors 
  • Adding ‘lyte sources when exercising for >60 minutes or during hotter seasons/locations

At home electrolyte drink recipe:

  • 1 cup (8 ounces) water or coconut water, not carbonated
  • 2 tablespoons lemon juice
  • Small pinch of salt 
  • Flavoring and sweetener to taste (ginger, orange, stevia, etc.)