Why Most People Need More Salt
Most health-conscious people dont consume enough salt, the only dietary source of sodium. There are a few reasons for this:
At the root of this problem is the government-supported war on salt. Limiting salt, were told, is good for your heart.
But the evidence doesnt support this claim. For example, a 2011 JAMA study found that sodium restriction in line with government recommendations was correlated with higher frequencies of heart attack and stroke in high-risk patients. The optimal sodium intake for heart health was around 5 grams per day, more than twice the recommended amount.
But surely eating more sodium causes high blood pressure? Thats not what the Intersalt Study found. Despite looking at thousands of people across the globe, the researchers found no link between sodium intake and hypertension in most populations.
I could go on, but I need to keep this moving. If you want to keep going on this topic, check out Robbs short treatise on sodium.
How Do Electrolyte Drinks Affect Blood Pressure
When deciding if you should make and consume electrolyte drinks, you may wonder if the salt in the drinks will raise your blood pressure. This is a valid concern, and you will want to talk to your doctor about any questions that you may have before consuming electrolyte drinks.
But I want to share some interesting information that you can discuss with your doctor. Dr. George Barkris, Director of the Comprehensive Hypertension Center at the University of Chicago, explains that our bodies need sodium. Any extreme is not good, so if you completely cut salt from your diet, you can have problems with your health, as Dr. Barkris discusses in the following podcast:
Also, although we are using basic ingredients in our electrolyte drink, some of the ingredients may have additional cautions. For example, Nu-Salt provides our drink with Potassium Chloride, but the product label also recommends that you talk with your medical professional before using a salt alternative or substitute.
So check with your doctor to see if an electrolyte drink is right for you and if the ingredients in your homemade sports drink or spa water would help provide an appropriate amount of salt and minerals into your diet.
And if you are worried that you have an electrolyte imbalance, your doctor can order a sodium blood test to measure the amount of sodium in your blood.
Notes For Making Homemade Gatorade:
- If you do use real lemons, you should be aware of the chemicals sprayed on citrus after picking. Make sure you buy organic or at least wash them well before juicing!
- You can make frozen concentrate cube and mix with a cup of water as it melts.
- I use a bottled organic lemon juice with zero added ingredients. Its delicious, and so much easier than juicing my own lemons . I dont recommend most bottled lemon juice though check the ingredients and youll see why.
- You can use Beekeepers Naturals B.Chill Honey with CBD if youre struggling to get back into a parasympathetic state after exercise and need help winding down.
- Stevia drops, for me, came out to about 35-40 drops per quarter teaspoon, but my friend Adrienne at Whole New Mom gets 44 drops in a teaspoonso you might want to try it yourself to see how many drops are in a teaspoon to help you divide into single servings if necessary.
- I use NuNaturals stevia or Sweetleaf brands. Liquid stevia extract is less refined than the powder, although my husband prefers the powder.
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Where Do You Get Your Electrolytes
When youre trying to avoid sugars for your health or other dietary reasons, its important to know where you can find the healthiest sources of electrolytes.
Whole wheat bread, grains, potatoes, white meat, fish, and kosher salt are excellent sources of sodium chloride. And if youre trying to cut carbs, you can look to some cheeses, nuts, and broth. For potassium, look into green and black tea, citrus, bananas, leafy greens, avocado, and alternative milk. Theres a fair amount of overlap between potassium and sodium, but always check your calorie counting app or the nutrition facts label!
Calcium and magnesium are found in unsweetened tea, fruits, vegetables, legumes, some dairy, and some condiments. Although some supplements claim to be suitable for meeting these needs, all-natural options are far superior in bioavailability and safety.
But if supplements are your preferred choice, be sure to check a trusted resource like Labdoor.
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Dr. Oz – Recipes. Electrolyte Water Recipe. Forget all the over-hyped, sugary sports drinks. … Disclaimer: The information provided within this site is strictly for the purposes of information only and is not a replacement or substitute for professional advice, doctors visit or treatment. The provided content on this site should serve, at.
Root Vegetable Zoodle Soup with Bacon and Basil Oil. First of all, zoodle is a made-up word for vegetables that have been cut to look like noodles. Make this recipe vegetarian by substituting 8 oz.
2 min read. CR7 Drive is a contemporary sports drink, without any artificial flavors or sweeteners. It is light tasting and formulated to provide three components necessary for performance: enhanced hydration, metabolism-supporting vitamin B12, and energy.*. Our blend of vital electrolytes – 135 mg sodium, 125 mg potassium and magnesium.
Thirsty? You need an SOS! To survive everyone needs to keep hydrated. SOS Hydration is a cutting edge electrolytereplacement hydration drink. SOS is based on proven medical science which targets mild to moderate dehydration in active lifestyles. How *not* to replenish electrolytes while fasting. Before we dive into the solution to your fasting-electrolyte dilemma, lets talk about how not to replenish your electrolytes while fasting. When you fast, your goal is to keep your calorie intake as low as possible, so your body goes into a state of ketosis where it burns fat as fuel instead of sugar.
Basic Homemade Electrolyte Drink Recipe
Different ingredients contain different amounts of sodium, potassium, carbs, etc., so there are a few different ways you can put them together and fall within the guidelines provided by healthcare and sports experts.
In addition to the four recipes I created, I want to share with you an additional recipe from the World Health Organization. Its called the Oral Rehydration Salts/Solution , and its often used in countries where products like Pedialyte are unavailable or considered too expensive.
Ive made this recipe and it works, but its a bit on the salty side in terms of flavor and I definitely recommend adding the optional orange juice. Heres the basic recipe:
- 6 teaspoons sugar
- 1/2 teaspoon salt
- 1 liter clean water
The Rehydration Project, which is sustained by The Mother and Child Health and Education Trust, recommend adding 1/2 cup orange juice to improve the flavor and add potassium.
Place water, sugar, and salt in a jar and stir until the sugar and salt dissolve. If you want to warm the water a little to help with the process that totally works. Add orange juice if desired.
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The Role Of Salt In Weight Loss
The bulk of the mineral you will be adding to your electrolyte drink is Sodium Chloride, also known as salt. As described in the research studies in this section, scientists discovered that salt decreases levels of the hormone cortisol in our bodies. Reduced levels of cortisol help to lower our stress.
When we lower stress, those of us who need to lose weight can do so easier. And best of all, scientists believe that for some of us, depending on our genetics, when we lower our cortisol levels, its our belly fat that goes first!
Do We Really Need Electrolytes
The sports drink industry is massive! I often see 4-year-olds playing soccer sucking down bottles and packages of brightly colored sports drinks. This begs the question: do we really need electrolytes every time we exercise?
There is a tremendous difference between someone who exercises for the health benefits and an elite athlete. High-level athletes burn through a lot of liquid, electrolytes, and blood sugar during their training and competitions.
As casual athletes or weekend warriors, most of the rest of us probably dont need sports drinks most of the time.
In a perfect world, we would be able to obtain enough nutrients from diet alone and wouldnt need any supplements or added drinks like this.
The question of if electrolytes and sports drinks are really needed varies by individual. In many cases, pure water may be just as good of an option. Its certainly better than neon sports drinks with high fructose corn syrup!
This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
Whats your favorite sports drink? Ever made your own?
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Save Time: An Even Easier Way To Hydrate
HYDRATE is the plant-based MANTRA Labs solution to your hydration needs. Just combine one scoop or packet with 12 to 24 oz of water, mix well, and enjoy anytime for rapid hydration!
It contains more than 1,200 mg of 6 broad spectrum electrolytes, along with other vitamins and minerals. Oh, and its sugar-free. So when youre looking for electrolyte drinks without sugar, try our solution for total hydration.
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Rehydration Drinks For Kids
My biggest concern when kids are sick with a fever, vomiting or diarrhea is dehydration.
While I know we need to be careful to manage fluid intake with vomiting, I’m always anxious to start getting little ones rehydrated. It feels like the first step to feeling better!
At least I can makeit at home to save money and save a trip to the drugstore!
This wasn’t our first run-in with a bad stomach bug, but I still wish I wasn’t able to say that I’m an experienced mom in this category!
There are different recommendations according to various doctors and sources, but If there’s one rule for stomach bugs I always try to remember, it’s this:
Don’t even think having little ones drink anything until they haven’t vomited for 2 hours. After that, we move on to ice chips or tiny sips of water.
If they keep that down for 20 minutes, then they’re likely ready to start drinking more water, electrolyte replacement drinks like Pedialyte and Gatorade, or any one of the alternative recipes below. This will get you on track to rehydrate your sick kids.
How Can Electrolytes Help You Lose Weight
Electrolyte imbalances are more common than you may think. If you are trying to lose weight and your electrolytes are out of balance, it can be challenging for you to stick to your diet.
Dr. James DiNicolantonio is a research scientist at St. Lukes Mid America Heart Institute and author of The Salt Fix. He has studied electrolyte imbalances, specifically the minerals sodium chloride, potassium chloride, and magnesium glycinate in our bodies.
From his research, Dr. DiNicolantonio discovered that when our electrolytes are out of balance, we can begin to feel hungry and tired and develop a headache. When we experience this electrolyte imbalance, we can also develop cravings and start to eat because our body is trying to get the nutrients it needs.
But if we give our body the minerals it needs through an electrolyte drink, we can help to stave off hunger, tiredness, headaches, and most of all, cravings. Electrolyte drinks can aid our weight loss efforts by deterring our desire to overeat and even binge eat.
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Diy Keto Electrolyte Drink Recipe
Are you looking for something delicious to use after a workout? Maybe youre sick? This DIY Keto Electrolyte Drink recipe is awesome on so many levels! You can make it right from the comfort of your own home and enjoy it! Its easy to make and very inexpensive.
Whether you are sick or just trying to balance things in your body, an electrolyte drink can do amazing things! Keep reading to discover more about this Homemade Keto Electrolyte Drink Recipe.
Thank goodness for this Homemade Electrolyte Drink Recipe!! Ive started the Ketogenic Diet and I have learned that electrolytes are mandatory for this way of life. Its not a suggestion. If I dont have this drink, I feel horrible and the scale doesnt move in the way I want it too! Seriously.
If you are new to the Ketogenic Diet , heres a good explanation of how it works and how to start: Simple Way to Start the Ketogenic Diet
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The Best Homemade Electrolyte Drink For Dehydration
Tyler CartwrightTYLER CARTWRIGHT
An electrolyte drink is a beverage that contains both fluids and electrolytes. Drinking these beverages replaces whats lost through sweat, urine, and the business of living.
Unfortunately, standard hydration advice still revolves around drinking plain water.
Youve probably heard of the 8×8 rule. This piece of homespun wisdom holds that we should drink eight 8-ounce glasses of water per day to prevent dehydration. The problem is, 8×8 isnt rooted in science.
Rather, the science suggests that drinking plain water is a poor hydration strategy. Why? Because healthy hydration isnt just about water. Its also about fluid balance, and electrolytes are an essential part of fluid balance.
Without electrolytes, you run the risk of over-saturating your body with water. This is called overhydration, and its arguably more dangerous than dehydration.
This is clear at the finish of a marathon, where you see runners staggering around confused, crampy, and lethargic. They arent sick from the lack of water. Theyre sick from over-watering on top of intense, sweat-soaked exercise and depleting energy stores.
This doesnt mean we should stop drinking fluids. Wed shrivel up like a daffodil in the Sahara. Im just saying that we should consume electrolytes along with our fluids.
In other words, we should be rehydrating with electrolyte drinks. I wrote this blog to share how to make the best homemade electrolyte drink for health, hydration, and energy.
Why I Make Homemade Pedialyte Instead Of Buying It
I have two problems with both the name brand and the generic equivalents:
I’ve bought several different forms and flavors of both generic and name-brand rehydrating drinks.
Every time, my kids have had one sip and refused to drink any more. That’s why I was so happy to learn that I could make a homemade version myself!
This recipe was given to me by a pediatrician a long time ago, and I’ve had great success with it. So I wanted to share it with all of you! I think it has just the right balance of sugar with the minerals thirsty bodies need.
I made a half batch of the first homemade recipe this morning and my kids drank it right down. I then made a second batch that they drank throughout the day.
Admittedly, I haven’t tried the other recipes below, but I wanted to include the alternatives so you can try variations to find one that your little ones will drink.
Here are some products that can help you make and serve this recipe:
Note: scroll down to get a printable card of the first recipe.
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Homemade Hydration: Nuun Diy Electrolyte Powder
You know you are supposed to hydrate. You know sweat is salty and you should probably put some of that back in your body after a good run. But the choices for electrolyte powders and drinks can be overwhelming AND expensive. So why not make your own DIY electrolyte powder for just pennies?
Traditional sports drinks like Gatorade will replace lost electrolytes, but they are also full of sugar and artificial unpronounceables.
Nuun is a cool product that dissolves like an Alka Seltzer in water and skips the added sugar, but the original formula was sweetened with acesulfame potassium which might be cancer-causing. Newer versions of Nuun include monk fruit as a sweetener, which is natural, but its safety is poorly tested. Even if it is completely safe and natural, its really expensive if you use it regularly!
I received a stash of Nuun tablets at a runners white elephant Christmas party last year and I have really enjoyed them. But when I went to replenish my supply, I got a little sticker shock and decided to figure out how to make them on my own.
The key ingredients in Nuun or any electrolyte replacement is sodium, potassium, and magnesium. The hands-down most important ingredient is sodium.
Researchers have found that during endurance exercise like a marathon, sodium is the only one you need. The rest can wait for later and come from real food.
Heres how most of the flavors of Nuun break down: 360g sodium, 100g potassium, 25g magnesium, 13g calcium.