It’s a HOT summer here in AK. When do we ever have months of above 80 degrees and no rain in Anchorage?? We live just over the Chugach mountains next to the northern end of a rain forest! We all enjoyed sunny skies and warmth. Then it became relentless—Hydrate! Replenish electrolytes! Vital for energy and fun!
IMPORTANTLY… we don’t realize how much water and electrolytes we loose if it is colder out, especially if we are participating in endurance sports like skiing (all types), distance running in cooler temperatures, hunting and fishing, drving snow machines and/or 4 wheelers… every time we exhale at all temperatures we loose water and electrolytes. Please make this and consume the entire quart every day.
Gatorade and others are toxic because of their additives, especially cane and corn sugar that are nervous system toxicants. “Zero” sugar options are not recommended as they still spike insulin which tells the body there may be high blood sugar. Stevia has a negative effect on the liver as well. Sucralose, Dextrose, Maltodextrose, and Saccharin are just plain toxic.
Winter or summer—Hydrate! Replenish electrolytes! Vital for energy and fun!
From Dr. Stacy Simms: “Marie, you are right it is vital to look for hydration and electrolyte replacement options that go beyond cheap ingredients and truly help performance. Your whole foods approach for people who are willing to make their own rehydration drink makes sense and is well balanced.”
This DIY recipe is simple, refreshing, whole foods based, and has options to fit all preferences. And… it has a better balance of electrolytes, sugars, and other minerals after running it by my sports nutrition mentors.
Makes 1 quart (for all day you may need a gallon of this plus additional water at ½ your weight in pounds = total ounces fluids needed)
Mix Together:
- 2 cups herbal tea (my favorite is nettle; the leaves improve kidney function.OR Green tea, Chamomile, Mint… all wonderful)
- ¼ cup fresh-squeezed lemon juice, seeds removed, bottled not from concentrate works also as a second resort (provides ~70mg potassium)
- ¼ cup fresh-squeezed lime juice, seeds removed, bottled not from concentrate works also as a second resort (provides ~70mg potassium)
- ⅛-¼ cup dark maple syrup (¼ cup provides 54g sucrose—during long exercise you need to replenish carbs and minerals—and ~164mg potassium plus a goodly compliment of other trace minerals, use lower end—¼ cup—if too sweet or not participating in long-duration exercise)
- ¼ teaspoon sea salt (provides 460 mg sodium)
- ½-1 Tablespoons Epsom salts (Optional—most of us are magnesium deficient—magnesium helps balance blood sugar, improves heart function, muscle strength, nerve conduction, detoxification, bowel movements, more… however, it is bitter. Find your balance—½ teaspoon per quart provides the recommended 300-400mg magnesium per cup)
- Filtered water to bring to 1 quart
How to use it:
Best is a good cup when you arise.
Drink slightly warmer than room temperature; add a wedge of lemon, or fresh mint, or grated ginger… then pour through a strainer to serve. Delightfully refreshing! Athletes? Have your support team refill your hydration systems with this so you can skip the sugary Gatorade and banana tables—save time; have energy!
When out on any activity or the field, you need fuel. This is a great hydration option that provides healthy fuel.
Your body can burn fat or carbohydrates and should be able to utilize both. If you ask it to use protein for fuel, your muscles will sag and weaken.
This DIY recipe is simple, refreshing, whole foods based, and has options to fit all preferences 🙂 And… it has a better balance of electrolytes, sugars, and other minerals after running it by my sports nutrition mentors.
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