Consuming water is one of the easiest ways to contribute to good health. However, when drinking water isn’t enough, a homemade hydration electrolyte drink is perfect to have in the refrigerator!
The challenge comes when we exert ourselves during exercise, become ill, go outside in temperatures below 32°F or even working or playing outdoors during hot temperatures.
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Keeping our bodies hydrated for all seasons and during all activities could be the key to staying healthy.
I drink lots of water! Well, at least I THINK I drink many glasses of water a day. Is it enough? Do I adjust my water intact according to the reading on the thermometer and my activity level?
Dehydration is Real
The American Institute of Medicine recommends drinking 8-10 cups of water every day! Even though people know they should drink more water (not juice, coffee, or soda), most Americans are chronically dehydrated. Dehydration occurs when we use more fluid than we take in, causing unhealthy symptoms.
Please note I am NOT a doctor and do not claim to diagnose or treat anyone reading this material.
Signs and Symptoms of Dehydration
- Extreme thirst
- Dry mouth, especially in the morning
- Tired or sleepy
- Less frequent urination
- Irritability (listlessness in infants or the elderly)
Extreme Dehydration Symptoms
- Excessive sweating
Please see a doctor right away if you experience any of the above extreme symptoms of dehydration.
It’s easy to understand how we would experience fluid lose during exercise, hot temperatures or even when we are sick. The most overlooked time is when the temperatures drop outside.
What causing dehydration during Cold Temperatures?
- Diminished thirst response – due to the colder weather our blood vessels constrict and push blood away from the skin and to the body’s core to decrease heat loss. This means the brain is less likely to release the fluid-regulating hormones that stimulate thirst. Our body is fooled into thinking it’s not thirsty. Therefore,we do not feel inclined to drink more water.
- Increased respiratory fluid loss – this happens by breathing in cold air. One example is, when you see your own breath, that is water vapor that your body is losing. Respiratory fluid loss increases the colder the temperature, the longer we are exposed, and the more intense our exercise.
“It’s a trade off – maintaining the body’s core temperature becomes more important than fluid balance.” Robert Kenefick
Why unrefined salt and sugar for hydration?
Unrefined salt and unrefined sugar regulate the water content in our body. These two components are crucial to our hydration.
In simple terms, electrolytes are basically ions in mineral salts. Unrefined sugar is needed for our bodies to function properly. Sugar is broken down and utilized by our organs, tissues, muscles and most importantly are brain.
Calcium and magnesium are just two of the minerals we lose when our bodies are dehydrated.
I found this fascinating article by Dr. Mercola about the affects dehydration has on the brain function.
Homemade Hydration Electrolyte Drink
Homemade Hydration Drink
- 3/4 tsp. unrefined cane sugar honey is a great substitute
- 1 tsp. unrefined quality sea salt
- 3/4 tsp. calcium magnesium powder optional
- 1 qt. purified water
In a quart glass container add the purified water.
Add the quality sea salt, calcium magnesium powder and cane sugar. Secure the lid tightly.
Shake container to dissolve the sugar and salt. Refrigerate. Give the container a shake before pouring a glass.
Drink 4 oz. every hour along with 4 oz. of purified water for 12 hours.
Raw Coconut Water
NOTE: Drinking a glass of Raw Coconut Water is often a great way to hydrate our bodies. If you prefer you can substitute the filtered water with coconut water, adding to the benefits. Raw coconut water is packed with antioxidants, amino acids, B-vitamins & minerals such as magnesium and potassium. Coconut water is considered “nature’s electrolyte drink”, due to it’s high potassium content.
Where do I find these ingredients?
Your local grocery store may carry unrefined sugar and unrefined sea salt. I found the best prices at the online store called Thrive Market. I was impressed with the prices and quality salts. A bag of unrefined Real Salt is $5.95 for 26 oz. Thrive Market Brand Himalayan Pink Salt is $5.99 for 13 oz.
Click here for more information on how to Save Money at Thrive Market.
How Much Should I Drink?
How much you should drink depends on how much time you spend outside, how cold the temperature, and the kind of outdoor activity.
I walk my dog everyday rain, slush, snow or sunshine. Our walks can last between 15-45 minutes. I will wear a thick neck gator to help with moisture lost in cold temperatures, however I know I’m still losing fluid. So, I will drink approximately 4 ounces every couple of hours throughout my day.
After exercise or excessive exertion I would recommend drinking 4 oz. every hour for eight hours.
It’s important to be mindful of our hydration intake during activities that exert a lot of energy and when the weather is hot or cold outside. Often enough drinking water doesn’t completely make us hydrated. I’m a testament to that fact. I drink at least 8 cups of water a day and still get dehydrated when the weather turns cold.
Staying properly hydrated has numerous health benefits. You’ll be encourage to drink homemade hydration electrolyte drink when you see the benefits of staying hydrated.
8 Benefits of Staying Hydrated:
- Improves your health,
- Maintains proper body weight,
- Aids in detoxing skin,
- Keeps your kidneys and bladder working properly,
- Reduces the incidence of ulcers,
- Reduces high blood pressure,
- Aids in speeding up joint and cartilage repair, (especially after a workout)
- More energy; less fatigue.
When do you find you could use Homemade Hydration Electrolyte Drink?
Have the Courage to Live Well,