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Dehydration is one of the biggest side effects of the scorching summer heat. People neither end up drinking enough water, nor do they realise the importance of electrolyte-rich drinks! While water is undoubtedly the ultimate thirst quencher, replenishing electrolytes is equally crucial, especially during hot and humid days. These electrolytes support the body to regulate chemical reactions, as well as maintain fluid balance inside and outside cells. Let’s take a look at some natural and healthy electrolyte drinks to beat dehydration, which can cause fatigue, dizziness, muscle cramps and more health problems.
Electrolytes are minerals that carry an electric charge when dissolved in fluids, including our body’s fluids. The primary electrolytes include sodium, potassium, calcium, magnesium, chloride, and phosphate. These minerals play a crucial role in maintaining fluid balance, regulating nerve and muscle function, and supporting various bodily processes.
During the summer, we tend to lose electrolytes through sweating due to high temperatures and increased physical activity. Replenishing electrolytes is essential to prevent dehydration and maintain proper hydration levels. Natural electrolyte drinks help in rehydration, whether it is after you have braved sun exposure, following a session of intense exercise, or even after bouts of vomiting or diarrhea
Here’s a list of healthy electrolyte-rich drinks that make a healthier choice to beat dehydration than packaged juices and carbonated drinks!
Coconut water is a natural and refreshing beverage that contains essential electrolytes. One cup of coconut water contains 600 mg potassium, 60 mg magnesium, and 252 mg sodium, as per the US Department of Agriculture. It is low in calories and high in hydration, making it an excellent choice for staying refreshed during summer. With its slightly sweet and nutty taste, coconut water is a delicious alternative to sugary sports drinks.
Watermelon is not only a summer favourite but also a fantastic source of hydration. Watermelon is rich in potassium, magnesium, and vitamin C, which not only replenish electrolytes but also provide antioxidants to combat free radicals. Simply blend fresh watermelon chunks and strain the juice for a delicious and electrolyte-rich beverage.
Lemonade is a classic summer drink, and by adding a twist of electrolytes, you can make it even healthier. Squeeze fresh lemons into a pitcher of water and add a pinch of sea salt for an electrolyte boost. You can also add a touch of honey or maple syrup for natural sweetness. This simple yet effective drink will keep you hydrated and refreshed all day long.
Also read: 7 reasons why drinking lemon juice daily is good for health
If you prefer a DIY approach, you can create your own sports drink at home with just a few ingredients. Mix water, freshly squeezed orange juice, a pinch of sea salt, and a teaspoon of honey or agave syrup for a natural source of electrolytes. This homemade alternative will not only save you money but also help you avoid the excessive sugar found in store-bought sports drinks.
Infused water is an excellent way to add flavor to your hydration routine. To prepare infused water, slice cucumbers and place them in a jug. Add a handful of fresh mint sprigs to the jug as well. Allow the mixture to sit in the refrigerator for a few hours, allowing the flavors to blend together. Cucumbers contain electrolytes like potassium and magnesium, while mint adds a refreshing twist. This hydrating drink will make you feel cool and revitalized on hot summer days.
Aloe vera juice is known for its healing properties, but it is also a fantastic source of electrolytes. Rich in vitamins, minerals, and amino acids, aloe vera juice can help rehydrate your body and soothe your digestive system. Make sure to choose pure and natural aloe vera juice without added sugars or artificial flavors for optimal health benefits.
Herbal teas infused with electrolyte-rich herbs can be a great alternative to traditional beverages. Make a refreshing blend using herbs like hibiscus, rosemary, or nettle leaves, which are known for their hydrating and electrolyte-replenishing properties. Steep the herbs in hot water, let it cool, and enjoy a flavorful and healthy drink throughout the day. You can also go for cold brews of these teas as who likes to have hot drinks in summer right.
This summer, beat the heat and stay hydrated with these electrolyte-rich drinks. By prioritizing your hydration needs, you can enjoy the season to the fullest while maintaining your overall health and well-being!
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