Natural Hydration

     Growing up in Florida, I always knew that when I was dehydrated I needed to get some Gatorade. In recent years, I've also discovered Pedialyte, which is another rehydrating electrolyte drink, but geared more for children. Both are packed full of Vitamins and minerals and provide a great, easy way to rehydrate after a hard workout or in times of physical illness. However, both also contain some questionable artificial ingredients. If you want to have a better option available, I encourage trying these home made alternatives.

Oral Rehydration Solution (ORS)

(as published by the World Health Organization)

6 teaspoons Sugar

½ teaspoon Salt

4 cups of Drinking Water

Stir the mixture together until it's dissolved. The salt and sugar will dissolve better if you use hot water (not quite boiling) then allow the mixture to cool afterward.

This solution can be stored in a cool, dry place for 24 hours, or refrigerated to keep for up to 7 days.

Tropical Green Tea Rehydration

3 cups of Freshly Brewed Green Tea

1 cup of Pineapple Juice

½ cup Coconut Water

3 teaspoons Sugar

½ teaspoon Salt

Immediately after brewing your green tea, add in the sugar and salt. Stir until dissolved. Allow this mixture to completely cool. Add in the juice and coconut water. Enjoy!

This drink lasts, in the refrigerator, up to 3 days.

Hibiscus Lemonade Refresher

4 cups Hibiscus Tea

the juice of 2-3 Lemons (or about 1/3 cup Lemon Juice)

1/3 cup Raw Honey or ¼ cup Sugar

½ teaspoon Salt

Immediately after brewing your hibiscus tea, add in the honey (or sugar) and salt. Stir until dissolved. Allow this mixture to completely cool. Add in the juice. Enjoy!

This drink lasts, in the refrigerator, up to 3 days.

Orange Chamomile

2 cups Orange Juice

2 cups Chamomile Tea

¼ cup Sugar

½ teaspoon Salt

Immediately after brewing your chamomile tea, add in the sugar and salt. Stir until dissolved. Let mixture cool and add the juice. Enjoy!

This drink lasts, in the refrigerator, up to 3 days.

Cucumber Lime Cooler

1 Cucumber, peeled and diced

5 Mint Leaves

juice of 1 Lime

3 cups Drinking Water

1/3 cup Raw Honey or ¼ cup Sugar

½ teaspoon Salt

Warm up the water to almost boiling. Add in the honey (or sugar) and salt. Allow mixture to cool. Puree the cucumber and mint leaves in a blender. Pour the puree through a fine mesh strainer and press the solids to get all the liquid out. Combine cucumber juice with water mixture, stir in the lime juice. Enjoy!

This drink lasts, in the refrigerator, up to 3 days.

Cherry Powerhouse

2 cups Tart Cherry Juice

2 cups Apple Juice

¼ cup Drinking Water

1/3 cup Raw Honey or ¼ cup Sugar

½ teaspoon Salt

1 teaspoon natural Calcium or Magnesium Powder

Warm the water to almost boiling. Add in the honey (or sugar), salt, and mineral powder. Stir until dissolved. Let mixture cool and stir in the juices. Enjoy!

This drink lasts, in the refrigerator, up to 3 days.

     In any of these recipes, feel free to change the juices and/or teas to make them more to your taste. Some standard substitutions I use in my home are grapefruit (or any other citrus) for lemons in the Hibiscus Lemonade Refresher. I also like to change up my herbal teas, during the winter I'll use a Ginger tea instead of a Hibiscus tea. Have fun, play around, and let me know what you think below!

Resources:

3 Natural Substitutes for Pedialyte: Daily Mom: http://dailymom.com/nurture/3-natural-substitutes-for-pedialyte/

Homemade Electrolyte Drink: Vintage Kids Modern World: http://www.vintagekidsmodernworld.com/2012/04/living-naturally-homemade-electrolyte-drink-move-over-pedialyte/

Make Your Own Electrolyte Sports Drink: Wellness Mama: https://wellnessmama.com/2575/natural-sports-drink/

Oral Rehydrating Solution: Rehydration Project: http://rehydrate.org/solutions/homemade.htm#recipe

Rehydrating Your Child Naturally: 100 Days of Real Food: https://www.100daysofrealfood.com/homemade-pedialyte/