4 Homemade Electrolyte drinks for runners


By Ana Margarita Olar │ GetHealthAccess.com

Running, like any other sports can lead you to dehydration if you don’t fill up lost fluids and electrolytes. But before you grab that commercialized electrolyte drink, take a look at these natural refreshments for runners and other sports enthusiasts:

Electrolyte drink#1: Go Ginger!


1 palm sized ginger

2 Liters of water

6-10 pieces of Calamansi, extracted

1/2 tsp.   rock salt

Honey to taste


> Cut and crush the ginger, put into a pot and add one liter of water.

>Boil and simmer for 15-20 minutes

>Once cooled, add another liter of water, Calamansi extract, 1/2 tsp. Rock salt, and honey. Stir together.

>Refrigerate and enjoy.

runner drink 1

Electrolyte drink #2: Go loco with coco


1/2 liter of coconut water

1/2 liter of watermelon extract with seeds drained

Lime to taste


>Combine all the ingredients in a clean container or bottle.

>Shake well.

>Consume immediately, as coconut water spoils easily when exposed to air.

Electrolyte drink #3: Go citrusy with honey


>½ liter of water

>½ cup of lemon juice (freshly squeezed or organic)

>1 tbsp. lime juice

>½ tsp. Real Salt

>¼ tsp. Baking soda

>¼ cup of honey


>In a bottle, mix the salt and baking soda with water until completely dissolved. You can use lukewarm water or just do vigorous shaking to mix it all up.

>Add the lemon juice, lime juice, and sweetener and shake well to combine. Store refrigerated for up to a week. And shake well before serving


Electrolyte drink #4: Go smoothie!


2 medium sized bananas

3 cups of strawberries or 3 cups coconut milk

1 cup of water

1 cup of ice cubes

1 tsp. of salt

1/2 slice of lemon, squeezed


> In a clean container, mix water, salt, lemon juice, and coconut milk. Stir until perfectly mixed. Transfer mixture into a blender.

> Once inside the blender, add the banana, strawberries, water, and ice cubes. Blend until smooth and creamy.

> Chill for a while and enjoy.

In trying to make these delicious electrolyte replenishment drinks for runners, keep these tips in mind:

> Water that serves as the carrier of electrolytes and is also the main ingredient. Use distilled water and not tap water.

> Runners are always on the go so electrolyte drinks should be stored on easy to carry containers so that you can enjoy and replenish fluids more often.

> Lastly but more importantly, the drink should taste good so you’ll be drinking it more often.

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