"It should be obvious that as the temperature rises, so does the body's need for proper fluid intake patterns. This ensures that blood and sweat volume can be maintained to continually enable heat loss through evaporative cooling (good old fashioned sweating)” says Dr. Brent Director for Work Physiology and Metabolism, University of Montana.
Importance of hydration
Your body needs water to remove waste, maintain temperature and lubricate the joints. It transports nutrients and keeps you healthy. You tend to lose water when you sweat, go to the toilet and even when you breathe. Hot weather, physical activity and high body temperature due to fever can result in rapid water loss. Diarrhea and vomiting are some of the causes of dehydration.
Symptoms of dehydration include dry mouth, fatigue, little or darker urine, extreme thirst, dizziness, confusion, headaches, lack of sweating and tears, muscle cramps and hard fast heartbeat.
Certain conditions call for higher risk of dehydration which includes kidney stones, bladder infection and pregnancy, breast feeding, exercising, being outside in hot weather and trying to lose weight.
Importance of electrolytes
When you sweat, you lose fluids and electrolytes. Though there’re many kinds of electrolytes, the most important ones are sodium, potassium, chloride, calcium, bicarbonate and phosphate. Low levels of fluids and electrolytes reduce your performance levels and ultimately affects your overall health.
Listed down are eight naturally rehydrating DIY drinks that are super healthy and free of sugars, high fructose corn syrup, food coloring and artificial flavors. So try them and hydrate your body naturally.
Natural Sports Drink Recipe
Author: Wellness Mama
Serves: 4 cups
- 1 quart of liquid: Green tea (other options include coconut water, plain water or herbal teas)
- One teaspoon calcium-magnesium powder
- ¼ cup of apple juice (options: lemon, grape, pineapple)
- 1/8-1/4 teaspoon high-quality salt
- 1-2 tablespoons sweetener- you can use stevia or honey. For the most natural option, you can brew the stevia leaf in the base liquid.
- Slightly warm the base liquid. Brew tea if you’re using it in the recipe.
- Add calcium-magnesium powder and sea salt to the above mixture.
- Add the juice and sweetener and mix well.
- Cool it and store it in the fridge.
- Calcium-magnesium powder - Magnesium is essential for proper carbohydrate metabolism. It is responsible for a host of enzyme reactions in the body. Sufficient calcium and magnesium promote healthy blood pressure.
- Green tea: It is rich in antioxidants such as polyphenols. Green tea contains catechins which increase your metabolism and fat burning.
- Apple Juice: Apples are rich in vitamin C and healthy polyphenol antioxidants that boost your overall health. Apple juice helps to reduce the onset of Alzheimer’s disease, cancer and decreases wheezing frequency.
Homemade Citrus Electrolyte Drink
Source: Don’t Mess With Mama
- ¼ cup fresh lemon juice
- ½ cup fresh orange juice
- 2 cups of water/raw coconut water
- 1/8 tsp Himalayan pink salt, it contains 84 trace minerals
- You can also use Celtic sea salt
- Two tablespoons organic raw honey/natural maple syrup.
- Put all the ingredients in a blender and blend well. Store in reusable glass cap bottles.
- Orange juice: it has more than 200% of vitamin C requirement of the body. Vitamin C functions as the primary antioxidant and neutralizes free radicals. It helps in the repair and growth of new tissues in the body.
- Vitamin C prevents cancer and inhibits DNA of healthy cells from mutating into cancerous cells. It helps in detoxification, improves blood circulation, reduces inflammation and blood pressure and improves cholesterol balance.
- Lemon Juice: it contains 112 milligrams of vitamin C and provides a healthy serving of potassium, magnesium, and copper. Lemon juice aids in digestion and detoxification.
- Vitamin C stimulates the white blood cell production which is vital for your immune system to function properly. It keeps cold and flu at bay. The antioxidants in the lemon juice fight free radicals and keep your skin looking young and fresh. Vitamin C boosts collagen production and fights wrinkles.
- Lemon juice contains pectin which keeps you full for a long time. It helps your body stay hydrated and feeling happy. It boosts energy levels, reduces stress and improves mood.
- Himalayan pink salt: it detoxifies the body by balancing the pH. Improves mineral status and hydration. It helps balance blood sugar, reduces muscle cramps and improves hydration by providing trace minerals.
- Raw honey: it is an excellent source of antioxidants, filled with phytonutrients, helps in digestion and has antibacterial and antifungal properties.
Sweet and Smoothie Recipe
- 3 cups coconut water
- 1 cup fresh water
- 1 cup strawberries
- 1 cup ice
- Two tablespoons natural sugar or honey1/8th teaspoon of sea salt
- Throw all the above ingredients into a blender and blend everything until it is thoroughly mixed and smooth.
- Chill it in the fridge and enjoy.
- Coconut water: during extended periods of physical activity, the body loses mineral-rich fluids. Coconut water contains 294mg of potassium and 5 mg of natural sugars per glass and serves as an excellent replacement medium. Also, its sodium content is the only 25mg which is relatively small compared to 40 and 20mg found in sports drinks.
- Coconut water is rich in nutrients, it facilitates digestion, aids in weight loss, boosts skin health and is compatible with human blood.
- Strawberries: they are rich in Vitamin C, calcium, potassium, magnesium, Vitamin A and folate. Strawberries boosts heart health, fights stroke, cancer, and depression, Improves blood pressure, regulates blood sugar levels and is suitable for diabetic patients.
DIY Chia Sports Drink
- 1 cup juice of your choice
- 1 cup water
- Three tablespoons organic chia seeds
- Pour warm water into a bowl and add three tablespoons of chia seeds in it. Stir well until the chia seeds are evenly dispersed and start to swell. Leave it in the fridge. Let it sit overnight.
- Remove the cup from the fridge; the chia seeds would have become gelatinous. The water would have become a thick gel.
- Mix one cup of chia seed gel with one cup of juice of your choice and stir well. Enjoy!
- Chia seeds: They are rich in dietary fiber, omega three fatty acids, calcium, phosphorous and potassium. The antioxidants present in chia seeds can stop up to 70% of free radical activity. Chia seeds can prevent premature skin aging.
- They provide 11 grams of fiber per ounce. Chia seeds promote bowel regularity, blood sugar balance, suppresses appetite and aids in weight loss. They have the ability to reverse inflammation, lower blood pressure and regulate cholesterol. Thus chia seeds are extremely beneficial for heart health.
- Chia seeds are high in linoleic acid which helps absorb fat-soluble vitamins such as A, D, E and K. A study published in Journal of Strength and Conditioning says that chia seeds enhance the exercise performance, in the same way, a sugar-laden sports drink would, but without all the sugar.
- Chia seeds can help boost your metabolism and burn belly fat as well. They prevent diabetes, contributes to building healthy bones and muscles, fights breast and cervical cancer. Being packed with vitamin A, calcium, phosphorous and zinc it is necessary for your tooth health.
Ginger Mint Buttermilk
- 1 cup whole milk
- One teaspoon lemon juice
- ½ inch ginger
- Few mint leaves
- A pinch of asafetida
- A pinch of salt.
- Add lemon juice to curdle the milk. Stir the mixture well and allow the milk to stand for 5-10 minutes. During this time the milk will begin to thicken. It will form small solids as a result of adding the lemon juice. Incidentally, yogurt thinned with plain water can also serve as a buttermilk substitute.
- Add a piece of ginger, salt, and the buttermilk into the blender, and blend well. Cool it in the fridge and serve in tall glasses with a pinch of salt and a few mint leaves to enhance the taste. You can also add a pinch of asafetida to make your buttermilk spicy.
- This tart flavored drink comes packed with essential nutrients. Buttermilk is an excellent coolant that reduces body heat, during high temperatures. The large amounts of lactic acid present boost your immunity levels.
- A single cup of buttermilk provides 8.1 grams of protein and increases your protein intake. Buttermilk is best for rehydrating the body because it contains riboflavin. Your body uses riboflavin to activate enzymes in your cells which help drive energy production. Each cup boasts 377 micrograms of riboflavin.
- Buttermilk helps in detoxification because it helps make uric acid, a strong antioxidant. It contains 284milligrams of bone-building calcium. Buttermilk’s calcium content helps in cell communication and muscle contraction.
- Ginger: it has a warming effect and stimulates circulation. Ginger has anti-blood clotting ability and reduces the risk of stroke and heart disease. The phenolic compounds in ginger help in digestion.
- Chewing raw ginger or drinking ginger tea contributes to relieve nausea and vomiting. A study by University of Georgia researchers found that daily ginger consumption can reduce your exercise-induced muscle pain by 25%. Since ancient times ginger has been used to reduce inflammation and treat inflammatory conditions.
All Natural Energy Drink
Source: Global Cycling Network
- 1 Beetroot
- ½ a stick of celery
- 1 apple
- ½ inch cucumber
- 400ml water
- Clean and wash the vegetables and fruits. Turn the juicer on and add the beetroot, cucumber, celery and finally apple.
- Pour the juice into your bottle and dilute it with water. Shake gently. You can add pineapple or lemon to bring in more flavor to your juice.
- Beetroot: The nitrate present in beetroot lowers blood pressure and fights heart disease. Blood pressure was reduced in 24 hours in people who ate beetroot. This root vegetable makes you smarter by increasing the blood flow to your brain. The nitrates present in beetroot gives you a performance boost during exercising.
- Celery: it is an excellent source of antioxidants and beneficial enzymes. It is rich in vitamin C, vitamin K, vitamin B6, folate, and potassium. Celery lowers high cholesterol, decreases inflammation, reduces high blood pressure, protects liver health and aids in weight loss.
- Apple: The apple juice increases the essential neurotransmitter acetylcholine in the brain and improves memory. It prevents dementia, reduces stroke, reduces diabetes and breast cancer risk, lowers cholesterol and fights obesity.
- Cucumber: The flavonol fisetin present in cucumber improves memory and protects nerve cells. Cucumber fights inflammation, reduces cancer risk, freshens your breath, manages stress and supports your digestive health. It supports heart health and maintains a healthy weight.
Rehydrating Infused Lemon Ginger Turmeric Water
Tutorial: Holistic Habits
- Lemon -1
- Ginger- 1-inch piece
- Turmeric -1/2 tsp
- Salt- a pinch
- Clean and cut the lemon into slices. Clean the ginger root and slice it. In a glass bottle layer the lemon and ginger root. Add the turmeric powder. Fill it with water, put the lid on and you’re ready to go.
- Turmeric: Curcumin is a polyphenol present in turmeric, and it has significant anti-inflammatory properties. Regular consumption of turmeric can reduce your overall cancer risk. Turmeric helps regulate blood fat levels, improves regulation of blood pressure and thus boosts your cardiovascular health.
- Turmeric increases the antioxidant capacity of your body. It boosts brain-derived neurotrophic factors, increases brain function and lowers risk of brain diseases. Curcumin promotes the health of brain neurotransmitters and fights depression.
Tutorial: Keep Me With Liv
- Fresh mint- 5-6 leaves
- 6-8 ice cubes
- Scoop out the watermelon into a blender. Add the mint leaves and ice cubes and blend it up.
- Transfer into a glass and garnish with fresh mint.
- Watermelon is excellent for rehydrating your body because it contains 92% water and its juice is full of useful electrolytes. Watermelon has high lycopene levels about 15-20 milligrams per 2 cup serving. Lycopene is a phytonutrient and promotes bone health, heart health, and prostate cancer prevention.To enjoy the maximum benefits of lycopene let your watermelon fully ripen, the redder the watermelon, the greater the lycopene content. Watermelons can even help to prevent heat stroke.
Give or take your body is made up of 60% water. The health authorities recommend 8-ounce glasses which equals about 2 liters or half a gallon. At the end of the day how much water you need depends on the individual.
If you want to keep things simple
- Drink when you’re feeling thirsty.
- Stop, when you’re not feeling thirsty and
- During hot weather and exercise drink enough to compensate the fluid loss. That’s it.
Try the above rehydrating drinks and share with us your favorite ones.