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There is nothing like a fresh coconut on vacation, or every day if you are like us and live somewhere hot and tropical. Living in Costa Rica has been such a wonderful adventure! Every day we are exploring waterfalls, beaches, surfing or hiking jungle trails. As such an active family, we are always looking for healthy ways to hydrate and fuel our bodies. We do not buy the main stream electrolyte drinks as they are full of junk and they are laden with sugar, dyes and some even contain what is titled ‘forever chemicals’, no thank you.

Electrolytes are essential minerals that carry an electric charge and play a crucial role in various bodily functions. These minerals include sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate. Maintaining proper electrolyte balance is essential for overall health, and here are some of the benefits they provide:

1. Fluid Balance: Electrolytes help regulate the body’s fluid balance, ensuring that the right amount of water is present both inside and outside of cells. Proper fluid balance is critical for maintaining blood pressure, supporting cellular function, and preventing dehydration.
2. Nerve Function: Electrolytes are involved in transmitting electrical signals along nerve pathways. They help nerves communicate with muscles, enabling coordinated muscle contractions and supporting motor functions.
3. Muscle Function: Proper electrolyte balance is vital for muscle contractions. Calcium and sodium work together to initiate muscle contractions, while potassium helps relax muscles after contraction. Maintaining adequate levels of these electrolytes is essential for smooth and coordinated muscle movements.
4. Heart Health: Electrolytes play a significant role in maintaining heart function. They help regulate the heart’s electrical impulses, ensuring a steady and regular heartbeat. Imbalances in electrolytes, especially potassium and sodium, can lead to heart rhythm disturbances.
5. pH Balance: Electrolytes help maintain the body’s acid-base balance, also known as pH balance. This balance is crucial for ensuring that the blood and other bodily fluids remain at the right pH level, which is necessary for proper cellular function.
6. Energy Production: Electrolytes are involved in energy production within cells. They help transport nutrients and waste products in and out of cells, supporting cellular metabolism and energy production.
7. Bone Health: Some electrolytes, such as calcium and phosphate, are essential for maintaining strong and healthy bones. They are critical components of the bone matrix and are involved in bone remodeling and repair.
8. Digestive Function: Electrolytes play a role in digestive processes, helping transport nutrients across the intestinal wall into the bloodstream. They also contribute to the movement of food through the digestive tract.
9. Temperature Regulation: Electrolytes, especially sodium and potassium, play a role in regulating body temperature. They help maintain the balance of fluids in and out of cells, contributing to thermoregulation.

To maintain proper electrolyte balance, it’s essential to consume a balanced whole food diet that includes a variety of foods rich in these minerals. We always opt for organic and locally grown when we can. Additionally, staying hydrated and replenishing electrolytes, especially after strenuous physical activity or in hot weather, is crucial to support optimal bodily functions and overall health.

Today on the blog we are sharing some of our favourite diy electrolyte drinks with you…

1. Citrus Boost

Ingredients:

• 2 cups coconut water (rich in potassium)
• 1/2 cup freshly squeezed orange juice (rich in vitamin C)
• 1/4 cup freshly squeezed lemon juice (rich in potassium and magnesium)
• 1 tablespoon honey or maple syrup (for natural sweetness)
• 1/4 teaspoon sea salt (for sodium and other trace minerals)
• 2 cups cold water

Instructions:

1. In a pitcher, combine coconut water, orange juice, lemon juice, honey or maple syrup, and sea salt.
2. Stir well until the sweetener and salt are dissolved.
3. Add cold water and mix thoroughly.
4. Serve over ice and enjoy the refreshing citrus electrolyte boost!

2. Berry-licious Hydration

Ingredients:

• 2 cups watermelon, cubed (rich in potassium and hydration)
• 1/2 cup fresh or frozen berries (blueberries, strawberries, or raspberries for antioxidants)
• 1 tablespoon fresh lime juice (rich in potassium)
• 1/4 teaspoon Himalayan pink salt (for electrolyte balance)
• 2 cups cold water

Instructions:

1. In a blender, combine watermelon, berries, lime juice, and Himalayan pink salt.
2. Blend until smooth.
3. Strain the mixture through a fine-mesh sieve into a pitcher to remove any seeds or pulp.
4. Add cold water and mix well.
5. Serve chilled with a few ice cubes for a berry-licious hydration treat!

3. Minty Cucumber Refresher

Ingredients:

• 2 cups cucumber slices (for hydration and a cooling effect)
• 10-12 fresh mint leaves (for flavor and digestion support)
• 1 tablespoon honey or agave syrup (optional for sweetness)
• 1/4 teaspoon sea salt (for electrolyte balance)
• 1 tablespoon fresh lime or lemon juice (rich in potassium)
• 2 cups cold water

Instructions:

1. In a blender, combine cucumber slices, fresh mint leaves, honey or agave syrup (if using), sea salt, and lime or lemon juice.
2. Blend until smooth.
3. Strain the mixture through a fine-mesh sieve into a pitcher to remove any large pieces or solids.
4. Add cold water and mix well.
5. Garnish with a sprig of fresh mint and serve chilled for a delightful minty cucumber refresher!

3. Herbal Coco

Ingredients:

• 1 Cup cooled herbal tea of choice (we love lemon balm or hibiscus)
• 1 Cup fresh coconut water
• 10-12 fresh mint leaves (for flavor and digestion support)
• 1 tablespoon honey or agave syrup
• 1/4 teaspoon sea salt (for electrolyte balance)
• 1 tablespoon fresh lime or lemon juice (rich in potassium)
• 2 cups cold filtered water

Note: You can adjust the sweetness and saltiness of these electrolyte drinks according to your taste preferences. Additionally, feel free to customize the recipes by adding a pinch of ginger or a splash of coconut milk for extra flavor variations.

Roxanne xo