Electrolytes play a big role in how we feel particularly after a workout. Those sessions where you really sweat it out, or that jog when you push your boundaries allow a physical and a mental boost from the day-to-day activities.
But pushing those physical limits comes with its own challenges. Feeling drained afterward is the common problem felt by almost everyone, no matter what their professional athletic achievements might be. That is likely a result of dehydration and loss of electrolytes during your exercise.
When you work out, you lose some electrolytes in sweat, such as sodium. Other electrolytes such as potassium and magnesium are consumed until your stores are depleted. While commercially available sports drinks may be a convenient way to hydrate, more people are trying to get electrolytes naturally from food sources and vegetable juices.
If you feel like ditching your favorite electrolyte powder mix for a bit and getting into an “organic groove”, try this natural electrolyte drink mix at home to replenish all that you have lost. And it will cost you under a buck per serving.
Can electrolytes help with fatigue?
Electrolytes are molecules in your blood that are electrically charged (positive or negative) and maintain the electrical activity in the body. Most cells within the human body respond to electrical signals.
Sodium and potassium work together in creating a signal when they move in the opposite direction. When the signal reaches a threshold, the cells know to act – in muscles, this action is by contraction.
Loss of electrolytes can slow the cellular activities, including the generation of energy, and leave you fatigued. Replacement of electrolytes, hence, can help you recover early and allow you to perform better. Freshly squeezed fruit juices or hydration beverages have been used for many years after exercise to minimize fatigue.
While a casual walk or a light hike does not necessarily require electrolytes, individuals or athletes engaged in a strenuous exercise or a high-intensity training routine should routinely be supplementing their water intake with electrolytes. In many cases, hydration with electrolytes can reduce symptoms of fatigue.
What electrolytes do I need to replace?
An electrolyte drink should contain water as its base and a mixture of at least sodium, potassium and magnesium. These three electrolytes play a vital role in muscle mechanics and can affect performance. Using common salt allows for the replacement of another electrolyte, chloride.
Natural antioxidants and immune stimulators are common additives (certain fruits like oranges have both) for their anti-inflammatory action. Below is a quick recipe for a sports drink that anyone can make at home. Here is what you need:
2 cups of water, a lemon, some Himalayan salt, some organic honey or a tablespoon of sugar, 1/3rd cup of coconut water if available, some ginger and mint for taste.
Just follow this simple recipe:
1. Cut the lemon in half and squeeze the juice into a cup.
2. Add 2 cups of cold water and the coconut water and mix well.
3. Add a teaspoon of Himalayan salt and 2 teaspoons of honey to the mix.
4. Honey can be replaced with organic sugar (1 tablespoon) if desired.
5. Squeeze some fresh mint in the mix for taste. Use some very thinly sliced ginger to the mix and blend it once to make it uniform. And your electrolyte drink is ready, all-natural, all in under 5 minutes!
Electrolytes from do-it-yourself all-natural sports drinks
Electrolyte drinks are easy to make at home and can deliver a sufficient amount of key electrolytes that can reduce fatigue.
Himalayan salt is a good source of sodium (as the chloride salt). The honey gets you some carbohydrates for that instant energy burst. Honey also has complex oligosaccharides which are useful for immune function as well as helping to maintain a healthy GI tract.
Lemon is rich in potassium and citrate, which metabolizes into an alkali when absorbed. Citrate is a great supplement for your kidneys, particularly if you have a tendency to form stones. Citrate can prevent binding of calcium to oxalate and prevent the formation of the commonest kind of kidney stone.
Coconut water is a good source of potassium and magnesium which allows for optimal muscle contraction. Magnesium also prevents muscle cramps after over-activity and helps in protein rebuilding and muscle repair.
Magnesium can help prevent soreness and reduce symptoms of fatigue.
Mint allows the freshness to be preserved and is good for antioxidants. Ginger root has been used as an immune stimulant for many years to prevent the common cold. Ginger extract in cold and hot drinks (such as tea) can prevent upper respiratory tract infections and reduces the inflammation of muscles after a strenuous workout. Some people also include a pinch of turmeric powder in their drinks for its anti-inflammatory properties.
Making an all-natural electrolyte drink at home is not a difficult task. Electrolytes are vital in muscle function and athletes should incorporate these in their diet plan on a daily basis to get the most out of their workouts.
