Fruity Hydration

Hooray, its summer! Well, not quite technically, but it sure feels like it! The temperatures are heating up and the sun is shining more, which leads to sweating- even when we don't realize it. Sweating is actually great for our body's natural detoxification process, for it allows toxins to leave our bodies. However, when this happens, our bodies need the water and electrolytes replaced. We have a natural balance of water and electrolytes in our body at all times, but with excessive sweating, we can lose that balance very quickly.

So what do we do? Grab the typical electrolyte replacement drink and guzzle that, thinking we are doing our bodies some good. Unfortunately, they are doing us more harm than good. The ratio of sugar to electrolytes in those beverages (gatorade & powerade) is highly imbalanced. The number of grams of sugar in a 20oz gatorade is 35gms. These are all in a refined, processed, added sugar form. The recommended dietary allowance of added sugars in one day is 25gm. These sugars that are added to many sodas and beverages are empty of any nutrition or benefit to the body. Our bodies do not need sugar for rehydration, it needs electrolytes. The better choice would be to use the combination of food + water for rehydration. If you are limited to a need for a liquid hydration, such as in the event of a sport, exercise or endurance event, there are some better options on the market or some options for homemade solutions.

So how do you determine if you need an electrolytes replacement drink? There are a number of tests you can do to see how much of each mineral/electrolyte that you lose through your sweat in a certain amount of time. If you are struggling with effects of low electrolytes after exercise or a sport, this could be an option for you. However, if you are simply using electrolyte replacement because you are doing what everyone says you are supposed to do, then I would stop and take a look at what your other options are. Sodium and chloride are the typical minerals you lose most through exercise and sweat. To replace these, table salt, through actually consuming it on its own, or through a food in which it was already used, would be a great option. Consider some of the food and beverage options below to use before, during or after a high-sweating activity, and see how this can help make you actually feel better and more replenished.

More Natural Electrolyte Replacement Options

Choose these items when you have at least 30 minutes of a break between exercises, at least 45 minutes prior to exercise (depends on how well you typically handle food prior to exercise) OR immediately following completion of strenuous exercise.

• Pickles or pickle juice

• Cheese and salted crackers

• Watermelon... with a sprinkle of salt

• Fruit smoothie... add a pinch of salt, you won't even taste it

• Olives

• Trail mix with pumpkin seeds, raisins and almonds

• Beef jerky

• Powerballs... make with 2 tsp of salt per full recipe

• Pretzels (with salt) and peanut butter

• Water with orange and lemon slices and a pinch of salt

• Homemade electrolyte replacement beverage (see below)

• Pretzel "chips" with hummus

• Carrots with guacamole (extra pinch of salt)

• Tuna salad (salted) on whole grain wrap

• Cucumber spears sprinkled with salt and paprika

• Banana with peanut butter (sprinkled with a pinch of salt)

• Red pepper slices dipped in tzatziki (extra pinch of salt)

• Pumpkin seed butter on wheat toast

*Be sure to use iodized table salt, which has the chloride necessary for electrolyte replacement

Homemade Electrolyte Replacement Beverage

Ingredients

• 8 oz (1 cup) coconut water (no added sugar)

• 1/2 tsp iodized table salt

• 2 TBSP tart cherry juice

• 2 TBSP pomegranate juice

• Juice from one lime

• Spring of basil or mint (optional)

Directions:

1. To a large mason jar, add one handful of ice.

2. Add all ingredients on top of ice.

3. Shake lightly to mix.

4. Consume before, during or after moderate exercise.