In most cases, it is unlikely that you would need extra carbohydrate during a moderate exercise session. However, for longer, more vigorous workouts such as a run that lasts more than an hour , you may need to replace carbohydrates during training. In addition, what you eat before and after you exercise can also affect your performance. If you are looking to achieve specific fitness goals, working with a registered dietitian would be helpful.

Electrolytes are molecules of certain minerals that have an electrical charge. Our nervous system runs on the electricity generated by the manipulation of these molecules, called ions. This means that every function in the body that is dependent upon our nervous system muscle movement, breathing, digestion, thinking, etc. As mentioned above, those who exercise strenuously for long periods, people who follow a low-carb diet, or those with illness may need extra salt and potassium.

Sports drinks contain small amounts of sodium and potassium. Under ordinary conditions, the loss of minerals is not a problem. Eating a balanced diet will supply your body with plenty of minerals for your electrolyte needs if you're getting a moderate amount of exercise.

Looking to start a low-carb diet, but not sure where to start? Sign up to get our free recipe book and enjoy delicious low-carb meals. Maughan RJ. Fluid and electrolyte loss and replacement in exercise. J Sports Sci. Masood W, Uppaluri KR. Ketogenic diet. In : StatPearls [Internet]. StatPearls Publishing; updated June 22, Phinney SD. Ketogenic diets and physical performance. Nutr Metab Lond. Two forms of electrical transmission between neurons.

Front Mol Neurosci. Your Privacy Rights. Thank you!! She kept asking for her special lemonade. When needed, give them a homemade electrolyte drink or even a popsicle to replace vital […]. How much and how often should I drink this? Can you use table or kosher salt? Also if the little one throws this up is it worth it to keep trying? You could do a tiny sip of this if they are thirsty. Thanks for this.. I just made this a half hour ago, and I already feel better.

I used what I had on hand which was water, lime juice, Himalayan sea salt and some apple cider vinegar. This is a great recipe but i was still having hydration issyso a friend mentioned adding a Tablespoon of a healthy Gelatin to it and wowee that made all the difference. My body actually holds and absorbes it so im not instantly eliminating after ive drank it. My question is: is honey essential to get the full electrolyte effect?

What is honeys role in achieving this electrolyte status? Thanks i know this is an old thread, i hope you are still servicing this.

Hi Carrie! The Raw Honey has enzymes that are helpful to the gut, but it also makes the drink more palatable for little ones. The sea salt is going to help with the electrolytes. Hi Shamelle! You can drink it hot or cold! Is the honey a necessary ingredient for replenishing electrolytes or is it more for taste? There is a purpose for the raw honey in some quick burning energy fuel for sick kids or athletes. Raw honey also has healing enzymes and an abundance of minerals good for all bodies.

Loved this recipe and a much better alternative to pedialyte for my LO whose had a tummy bug. I added fresh orange, along with the lemon and it was a success! Is the honey necessary or is it only added for flavor? I have a difficult time with sugars of any sort. The raw honey is good electrolyte replenishment as well, but you certainly could leave it out and just rely on the sea salt for electrolytes.

In the case of a sick child or athletes the quick carbs of the honey are helpful as well. If anyone is concerned with tooth enamel erosion use a straw. So happy I found this post. I was getting a bit tired of paying way too much for powdered commercial electrolytes. Thank you so much, Renee, for this. Out of lemons, but used a lime instead.

This tasted better than I expected! Just the right amount of salty and sweetness from the honey. I found this recipe and it tasted really good. Thanks Feeling better already!! The purpose of that recipe was for soothing your symptoms of a cold. It was a hot drink. Now I want to try this for hydration purpose. When needed, give them a homemade electrolyte drink or even a popsicle to replace vital minerals.

The sea salt provides minerals that need to be replaced — it is what makes it an electrolyte drink. Hi Rhonda! I would encourage you to look up how agave syrup affects blood sugar as well!

Agave actually spikes worse than sugar or honey! Perhaps try some coconut sugar or even Swerve if you want a low carb alternative! Hi Renee, Thanks for this. The cramping and dehydration have now caught up with me. I wanted something soothing and natural — this totally works for me. Massive thanks. Sending blessings your way. My family usually drinks kefir and kombucha instead, but it takes a lot of time to make.

I am having Weight Loss Surgery in October. I will ask my dietitian if I can drink this instead of buying all those expensive electrolyte drinks. Can you freeze these? And I realized that I might be having serious electrolyte imbalance. So I googled homemade electrolyte drink recipe and found this. Luckily I have all the ingredients only have cheap honey currently, but it still works I think. Made it right away and feel a lot better now.

It tasted a bit like Pocari Sweat, which is my favorite electrolyte drink. Thank you for the recipe, would definitely make it often. I love how easy this is to make! Everyone at my house loved it.

Thanks u for sharing this. Thanks for your Article, is was helpful and amazing. This was bloody amazing! My brother, grandma and I smashed one of these each, after we wre slighlty hungover after my birthday last night.

Honestly, within 5 mins of drinking it we felt amazing! Thank you! Hi Krissy! You can leave it out if you wish. Raw honey does have a load of naturally occurring minerals that help balance electrolytes and replenish too, but the sea salt will help with that as well. Hi Julie! You can use less salt- the point of the real sea salt is to get the minerals in, almost like making a sole water, but if it is too much for your taste, just pull the salt down a bit.

Thank you for this recipe! It says to store the ingredients in a mason jar; is that only the salt or stored with honey and lemon juice before adding water the day you need it? Yes you can shake it up and store it in the fridge with a lid up to 5 days. You might need to shake it back up before using but it works well! Thank you for sharing great recipe.

I made it yesterday and so good. This site uses Akismet to reduce spam. Learn how your comment data is processed. Sports drinks are big business these days. Once only popular with athletes, sports drinks have become more mainstream. But are sports drinks necessary, and if so, is there a DIY way to get the benefits of sports drinks without taking a hit to your wallet?

Traditional sports drinks provide easy-to-digest carbohydrates to help fuel athletes for longer-duration exercises. They also help replace electrolytes that are lost in sweat. You can save money and create your own flavors.

Just follow the recipe below! Sports drinks are made to a specific concentration to provide a balance of carbohydrates for fuel and sodium and other electrolytes to maintain hydration levels. This is so you can digest them as easily and quickly as possible. Experiment with flavors for example, try using lime instead of lemon or choose your favorite juice.

The recipe may also need some tweaking based on your own needs:. This recipe uses a mix of coconut water and regular water to provide a more varied flavor and to add some potassium and calcium. Feel free to use only water if you prefer, but you may need to add electrolytes, like salt and a powdered calcium-magnesium supplement, for proper refueling. Shop for calcium-magnesium powder online.

For weight loss after an athletic event or exercise, aim to drink 16 to 24 ounces 2 to 3 cups of a rehydration fluid per pound of weight lost, to properly rehydrate. Since sports nutrition is individualized, athletes and those who have exercised longer than two hours, are wearing heavy sweaters, or exercising in hot climates may need to increase the sodium amount given below.