From headaches to muscle cramps to fatigue, even mild dehydration can cause serious discomfort. Staying ahead of your hydration needs by enjoying homemade electrolyte drinks can make it easier to feel your best (especially as summer temperatures climb). Here, we'll take a look at why electrolytes are so important for hydration, how you can whip up electrolyte-heavy beverages at home, and dispel some hydration myths you've likely heard on your health journey.
Essential electrolytes for hydration
Electrolyes — like sodium, chloride, potassium, calcium, magnesium, and bicarbonate — are essential for helping you stay hydrated. Electrolytes are lost through sweat, and we tend to lose more of them when we're working out in hot weather. This means that it's especially important to stay on top of your electrolyte intake during the summer.
Some of the vital functions of electrolytes include:
- Fluid balance: Sodium works to help your body maintain the right balance of fluid and helps your cells absorb nutrients. Chloride also works to help your body maintain its ideal balance of fluids.
- Muscle function: Potassium works to support healthy muscle function. When you don't have enough potassium in your body, you may experience muscle cramps. Calcium and phosphate also work to support healthy muscle function.
- Support heart health: Electrolytes help your cardiovascular system function properly. Magnesium, potassium, and calcium are especially important for supporting cardiovascular health.
Natural ingredients for homemade electrolyte drinks
While sports drinks and other commercially available electrolyte-enhanced beverages can be helpful, you can also make electrolyte drinks at home to support your hydration and overall well-being.
Some key ingredients to keep on hand to create at-home electrolyte drinks include:
- Coconut water: This delicious tropical drink has been getting some serious press in recent years — and it's for good reason. Coconut water delivers a wide variety of electrolytes, including magnesium, calcium, potassium, and sodium, without packing much of a sugar punch.
- Watermelon juice: This hydrating summer treat is loaded with potassium and magnesium, and is easy to enjoy on its own or as part of a smoothie or other drink. Bonus: watermelon juice is also packed with antioxidants,
- Strawberries: Believe it or not, strawberries aren't just loaded with fiber and vitamins — they're actually incredibly hydrating as well. Whether you eat them on their own or add them to a smoothie, strawberries support hydration, immunity, and even gut health.
- Bananas: Packed with potassium, bananas are an excellent choice both for post-workout recovery and maintaining a healthy electrolyte balance when temperatures climb.
- Citrus fruits: Lemons, limes, and grapefruits are all great sources of electrolytes, including sodium, potassium, magnesium, and calcium.
Recipes for homemade electrolyte drinks
Ready to whip up some homemade electrolyte-heavy drinks in your kitchen? Give these refreshing favorites a try.
- Coconut-orange cooler: Mix 1 1/2 cups of coconut water, 1/2 cup of fresh orange juice (freshly squeezed is best, if you can swing it), 2 tablespoons of fresh lime juice, and a pinch of salt. Pour over ice and serve immediately.
- Hydrating lemonade: Mix two cups of filtered water, 2 tablespoons of fresh lemon juice, 1/4 teaspoon of sea salt, and 2 teaspoons of raw honey. Shake or stir thoroughly to ensure that the honey is fully incorporated. Serve over ice.
- Lemon-lime hydration boost: Mix 3 cups of water, the juice of 2 lemons, the juice of 1 lime, 2 tablespoons of raw honey, 2 teaspoons of cream of tartar, and half a teaspoon of pink Himalayan salt. Shake or stir thoroughly to ensure that the honey is fully incorporated. Pour over ice and serve immediately.
Why adults benefit from hydration cocktails
Staying hydrated is essential for a wide variety of bodily functions, including waste removal, brain function, joint health support, temperature regulation, and more. Staying hydrated can help to support healthy energy levels, making it easier to fit healthy movement into your day.
Hydration myths and mistakes
There's a ton of misinformation out there when it comes to how to properly hydrate your body. Let's take a look at some of the most common myths surrounding hydration.
Myth: All adults should drink eight 8-oz. glasses of water each day.
Fact: 64 oz. a day is a good start for most, but your hydration needs are individual.
Generally, it's recommended that adult men drink about 15.5 cups of fluid per day, and adult women drink about 11.5 cups per day. This doesn't have to be made up of drinks alone. Liquids from foods typically account for about 20% of this requirement. Coffee, juice, and other beverages count as well. If you're exercising moderately or intensely, are spending time in hot weather, are pregnant or breastfeeding, or simply feel thirsty, it's likely that you need more water.
Myth: Clear urine is a sign that you're properly hydrated.
Fact: Urine should be a pale yellow color, and if it's clear, it might be a sign that you're overhydrating.
When you drink too much fluid, it's possible that you could flush all the electrolytes out of your body. Shoot for a pale or transparent yellow color. If you notice your urine is consistently clear, it's a good idea to talk with your healthcare provider about whether you may be drinking too much water.
Myth: Sports drinks are an ideal way to rehydrate.
Fact: While sports drinks can be a good fit for those engaging in strenuous exercise, they aren't usually a good idea for those exercising lightly or moderately for less than 60 minutes.
Sports drinks can taste delicious, but they're often packed with sugar. If you're attempting to lose or maintain your weight, sports drinks might not be the best choice for your caloric needs. Generally, stick with water or homemade electrolyte drinks to stay hydrated unless you're working out strenuously for more than an hour.
When to seek medical-grade rehydration solutions
If you become severely dehydrated, at-home remedies may not be enough to get your electrolyte levels back to where they need to be. During warm weather or periods of intense exercise, it's especially important to be on the lookout for severe dehydration symptoms.
Seek medical attention if you're experiencing the following severe dehydration symptoms:
- Can't urinate, or urine is very dark yellow or amber-colored
- Dry, wrinkled skin
- Confusion or concentration problems
- Irritability
- Dizziness and/or feeling faint
- Rapid heartbeat
- Sunken eyes
- Breathing changes
If you're severely dehydrated, your healthcare provider will work with you to replenish your electrolytes by providing oral hydration and/or IV fluids.
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