DIY: Homemade Electrolyte Drinks

Hydration is key during [endo flares], but it is also vital for our bodies during times of strenuous work that causes excess perspiration. [When experiencing symptoms like diarrhea and vomiting], you need extra fluids and not just water; it is good to do a variety of fluids that have electrolytes!

Electrolytes are salts for our body, and they help keep our body’s fluid in all the right places. Lab work can help us determine how well we are hydrated; creatinine (Cr) is a lab that shows how well your kidneys are working, if it is elevated then you might be dehydrated. We also check your electrolytes aka “body salts” including, sodium (Na), chloride (Cl), and potassium (K). If these are low, then you could be dehydrated or if they are elevated then your kidneys could be stressed or working too hard.

It is important to make sure you are drinking enough water, but it is also good to have some variety to make sure we are keeping our electrolytes within a normal range. There are many options for commercial electrolyte drinks (i.e Gatorade, Powerade, Pedialyte) and they even come in low sugar options. However, when we make our own at home, we have more control over the ingredients we are putting in our body. So, below is a basic recipe for a homemade electrolyte drink that can offer the salts we need for proper hydration and the variety we need to keep us motivated, enjoy!

Basic Ingredients:

1. Salt: it is best to use a fine sea salt or Himalayan salt; you want it to be fine so it can dissolve easily.
2. Coconut water: this is a great source for potassium and comes in a variety of flavors.
3. 100% fruit juice: pomegranate, blueberry, or cherry juice. Check the label for 100% fruit juice in the ingredients list!
4. Honey: a little goes a long way and depending on your taste preference may not be needed with the fruit juice.
5. Water: Mineral water or sparkling water can also be used if you want some carbonation.
6. Lemon/lime juice: this is optional, and I would not use if you have mouth sores. Lemon/lime is a natural palate cleanser so this can also be helpful if you are having any taste changes.

Recipe (makes 2 quarts) *recipe adopted from FiveheartHome*

• 3 cups 100% pure coconut water
• 1 cup 100% fruit juice
• 1-2 tablespoons honey, optional
• 1/4 teaspoon ground or fine sea salt
• 4 cups water or mineral/sparkline water
• 2 to 3 teaspoons fresh lemon or lime juice, optional

Combine all ingredients and drink up!