When you hear the word electrolytes, you might picture athletes chugging neon-coloured sports drinks. But the truth is, electrolytes aren’t just for marathon runners; they’re something we all need, every single day (including you busy ladies!).
These little minerals work behind the scenes to help your body function – especially in the summer heat, when you’re under the weather, or after a good workout. Let’s break it down in simple terms: what electrolytes are, why they matter, and how you can easily make your own wholesome electrolyte drink at home.
What Are Electrolytes?
Electrolytes are minerals that carry an electric charge when dissolved in fluid (your body is about 60% water, so this matters!). They help with some of your body’s most important jobs, including:
- Keeping you hydrated
- Helping muscles contract (including your heart!)
- Supporting nerve function
- Balancing blood pressure
- Maintaining your body’s pH levels
The main electrolytes in your body are:
- Sodium
- Potassium
- Magnesium
- Calcium
- Chloride
- Phosphate
- Bicarbonate
We lose electrolytes throughout the day, through sweat, urine, and even breathing. Most of the time, if you’re eating a well-balanced diet with plenty of fruits, veggies, whole grains, and a pinch of salt, your body is great at keeping things in check. But there are moments when you might need a little extra support.
When Do You Need More Electrolytes?
Sometimes plain water just isn’t enough… and that’s where electrolytes come in. You might benefit from a little boost if you’re:
- Exercising intensely or for long durations (ie: over an hour, especially in hot weather)
- Spending extended time in outside in the heat (hello, heat waves!)
- Dehydrated from travel, jet lag, or a few too many patio cocktails
- Sick (especially with vomiting, diarrhea, or a fever)
- Pregnant or breastfeeding
- Following a low-carb or keto diet
In these cases, sipping on water with added electrolytes can help your body rehydrate more effectively and help you feel better faster. And no, you don’t need to reach for those sugar-loaded sports drinks to do it!
What’s in a Healthy Electrolyte Drink?
Many store-bought sports drinks contain added sugars, dyes, and artificial ingredients. While they can be helpful in some scenarios, you can easily make your own natural version at home with just a few key ingredients:
- A source of natural sugar, such as fruit juice, honey, or maple syrup. This helps your body absorb fluids more quickly.
- Sodium, from sea salt or table salt. This helps your body absorb and retain water.
- Potassium – from orange juice and/ or coconut water – to support muscle and nerve function.
DIY Citrus Electrolyte Drink Recipe
Here’s a simple recipe to try the next time you want a refreshing boost– perfect for hot days or anytime you need a little extra hydration. If you’re a Fraîche Table member, click HERE to view it in the recipe library and save it to your favourites.
Ingredients:
- 2 cups coconut water
- 1 navel orange, juiced
- ½ lime, juiced
- ½ lemon, juiced
- ¼ teaspoon salt
- 1 tablespoon agave syrup, or honey
Instructions: Whisk together all the ingredients and chill in the fridge or serve over ice. Give an extra stir before drinking after storing in the fridge.
Final Thoughts from a Dietitian
You don’t need to obsess about your electrolyte intake. Your body is pretty brilliant at managing it most of the time assuming you’re consuming a balanced diet with enough water! But when life turns up the heat (literally or figuratively), a natural electrolyte drink can be a helpful, and delicious, way to give your body the extra support it needs.
And remember, your meals matter too! Potassium-rich fruits and veggies, dairy, nuts and seeds, and even a sprinkle of salt here and there all help support your daily electrolyte needs.
If you’re looking for simple, nourishing meals to support your energy, hydration, and everyday wellness, I’ve got you. Fraîche Table is full of simple, dietitian-designed recipes that make it easier to eat well —whether you’re powering through a busy day or just want to feel good about what’s on the table tonight.
