Raw Honey-Sweetened Electrolyte Drink Recipe
March 10, 2023
by Abigail Porch
So, What Are Electrolytes?
According to the TrueSport Fueling For Performance Nutrition Guide, electrolytes are ion-rich minerals and salts that help balance the amount of water in your body while also:● Balancing your body’s acid/base (pH) level
● Moving nutrients into your cells
● Moving waste out of your cells
● Supporting the function of your nerves, muscles, heart, and brain
Common electrolytes are sodium, potassium, calcium and bicarbonate. The Journal of Sports Sciences states that most of the time we get ample amounts of electrolytes through food, but in times of intense physical exercise, heat, or illness, electrolyte drinks can be helpful for supporting rehydration.
What’s In Electrolyte Drinks?
There are four main components that make up most electrolyte drinks.1. Water or Coconut Water
Since hydration is the goal, this one is top priority. Plain water will work when mixed with other ingredients, but coconut water, which has earned the nickname “Nature’s Gatorade”, tends to be the preferred liquid. A Doctor working for the American Chemical Society (ACS) stated that coconut water naturally has five times more potassium than Gatorade or Powerade. This is important because potassium is the factor that helps eliminate muscle cramps and replenish nutrients that are lost during exercise.2. Electrolytes
As noted earlier, electrolytes are ion-rich minerals and salts that help our bodies to optimize fluid levels. Sea salt is rich in sodium, which is one of the primary electrolytes lost during heavy exercise. Unrefined options, such as Himalayan pink salt, contain additional electrolytes such as calcium and potassium, plus essential trace minerals.3. Easy-To-Digest Carbs
The amount of sugar in sports drinks varies quite a bit. Some aim for about 6-8% based on dietary guidelines, while others aim for less to accommodate different levels of activity.
Athletes looking to recover from a marathon would probably opt for a sports drink with a higher amount of carbs, versus someone who completed a moderate workout and requires a much smaller amount of carbs. Raw honey, which is the carb source of choice in these recipes, is rich in minerals and easily digestible sugars, which can be used for energy.
Use any of Adagio Bees 11 different raw honey varieties into each of these recipes to make it your own and modify the taste to your liking!
4. Flavoring
The best electrolyte recipe is one that you actually enjoy drinking, so flavorings can be a really important component. As a bonus, some flavorings can add to the electrolyte profile of the drink. For example, two tablespoons of lemon juice contains about 31 mg of potassium, and two tablespoons of lime juice contains 36 mg. Both juices are a great option, alongside orange juice which has double the potassium content of store-bought options.The recipes below make approximately 24 ounces, and each serving is 8 ounces.
Lemon Electrolyte Drink
Ingredients
● 3½ cups water● ½ cup fresh lemon juice
● 3 tbsp raw honey
● ¼ tsp Himalayan pink salt
Instructions
Combine all ingredients in a quart-size jar and stir until the salt is dissolved. Let cool and enjoy!Coconut Water & Lime Homemade Electrolyte Drink
Ingredients
● 2 cups unsweetened coconut water● ⅓ cup fresh lime juice
● ⅔ cup water
● 1½ tsp raw honey
● ⅛ tsp Himalayan pink salt
Instructions
Combine all ingredients in a quart-size jar and stir until the salt is dissolved. Let cool and enjoy!Orange Twist Electrolyte Drink
Ingredients
● 2 cups water● ¾ cup fresh orange juice
● ¼ cup fresh lemon juice
● ⅛ rounded tsp Himalayan pink salt
● 1 tbsp raw honey
Instructions
Combine all ingredients in a quart-size jar and stir until the salt is dissolved and everything is well mixed. Let cool and enjoy!Strawberry Lime Electrolyte Drink
Ingredients
● 2 cups unsweetened coconut water● ¼ cup lime juice
● ½ cup water
● ⅛ tsp Himalayan pink salt
● 4 medium strawberries
● 1 tsp raw honey