Electrolytes are essential during the summer months. My littlest one often gets leg cramps from all the running around she does at the park. Instead of handing her a sports drink or constantly buying overpriced pediatric electrolyte solutions, we’ve found a fun and healthy compromise with this refreshing citrus electrolyte drink recipe. It’s not just for her, though – with my chronic illness, staying hydrated is crucial, and this drink is a lifesaver for the whole family. Plus, it’s a homemade solution that everyone enjoys.
See Related: Watermelon Cucumber Mint Electrolyte Refresher Recipe: 10 Minute Prep!
Benefits of Electrolytes
Electrolytes are important for keeping our bodies healthy, especially in the summer. They help our nerves and muscles work properly, keep our blood pressure in check, and help fix any damage in our bodies. Key electrolytes like sodium, potassium, and magnesium are essential for staying hydrated because they help our bodies hold onto water.
For active kids, electrolytes prevent muscle cramps and tiredness, so they can play longer without getting worn out.
For adults, especially those with chronic illnesses, keeping the right balance of electrolytes is crucial for feeling good and keeping everything in the body running smoothly. By drinking a natural electrolyte drink, we can easily replace these important minerals and stay energized and hydrated.
Nutritional Breakdown (per 1 cup serving)
- Calories: 70-80 kcal
- Carbohydrates: 18-20g
- Sugars: 16-18g (from honey/maple syrup and fruit juices)
- Sodium: 150-200mg
- Potassium: 200-250mg
- Vitamin C: 50-60mg
Hydration Boosting Citrus Electrolyte Drink Recipe
Equipment
- Juicer or citrus reamer
- measuring cups
- Measuring Spoons
- Mixing bowl or pitcher
- Spoon or whisk for stirring
- Knife (for cutting fruits)
- cutting board
- Glasses or cups for serving
Ingredients
- 1/2 cup fresh orange juice about 1 medium orange
- 1/4 cup fresh lemon juice about 1-2 lemons
- 2 cups water filtered or distilled
- 2 tablespoons raw honey or maple syrup for natural sweetness and additional minerals
- 1/8 teaspoon sea salt for sodium and other minerals
- Optional: 1/8 teaspoon baking soda for additional sodium bicarbonate
Instructions
Juice the Fruits:
- Squeeze the fresh juice from the orange and lemons. You can use a juicer or squeeze by hand.
Combine Ingredients:
- In a large pitcher or container, mix the fresh orange juice, lemon juice, and water.
- Add the raw honey or maple syrup. Stir well until the sweetener is completely dissolved.
- Add the sea salt (and baking soda, if using). Stir until fully dissolved.
Chill and Serve:
- Refrigerate the mixture for at least 30 minutes to chill.
- Serve over ice or as is.
Tips:
- You can adjust the sweetness and saltiness according to your preference.
- For added flavor, you can infuse the drink with a few mint leaves or a slice of fresh ginger.
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