# Sports Drink & Oral Re-hydration · KemoNine's Culinary Notebook
a confused culinary notebook
Author: KemoNine
Keywords: recipes

# Sports Drink & Oral Re-hydration

Chef: KemoNine

Category: Drink

Cuisine: Drink

Tags: Coconut water • Drink • Lemon • Lime

#### Directions

## Important Consideration - MUST READ

THE BELOW IS FOR AVOIDING DEHYDRATION OR VERY MILD DEHYDRATION THIS IS NOT GOING TO HELP WITH MODERATE TO SEVERE DEHYDRATION IF YOU’RE CONCERNED SEEK PROPER MEDICAL CARE

## Critical Notes and Information

- You MUST include a glucose (sugar) source for proper uptake of water and electrolytes (salts primarily) or the solution will be non-effective.
- Potassium is an important electrolyte, not just sodium (salt). If possible, include a source of potassium as part of the recipe. See the ASU recipes for examples of getting potassium.
- Potassium can be skipped but a food source for replenishing potassium is important if more than mild dehydration occurs.
- If using coconut water, make sure it’s unflavored, unsweetened, etc. I use Vita Coco Coconut water ‘pressed coconut’
- Use fresh fruit(s) for best effects ; juices tend to be processed heavily and may not have a good level of citric acid present which is part of the WHO recommendations for a hydration drink ingredient

## Salt Source

- Assume ‘salt’ means one of the following
  - Himalayan pink salt
  - Sea salt
  - Kosher, iodized salt
- Himalayan pink salt is the least processed followed by sea salt followed by standard table salt (get kosher, iodized salt if going with standard salt)
- Sodium levels for the above salts are about equal and the crystal size adds the most variability to sodium level obtained (bigger crystal == less sodium)
- Practically all 3 forms of salt can be swapped freely

## KemoNine Recipes

### Lime Coconut Agave

Tastes like a mildly salty lime drink. Super refreshing and tastes good barely chilled.

- 3 limes, juiced
- 1 cup water
- 2 cups coconut water (or enough to make it to 20oz) ; see above for brand, additional info
- 2 tbsp agave nectar, dark
- 1/4 tsp sea salt

### Lemon Avave

Tastes vaguely like lemon/lime gatoraide but far less intense and easy to sip. Lacks the ‘gross’ factor of Gatoraide/Poweraide

- 2 tbsp lemon juice
- 2 cups water
- 2 tsp agave nectar, light
- 1/4 tsp himalayan pink salt

## Arizona State University Official Recipes

### Lime Coconut

- 1-2 limes, juiced
- 1 cup water
- 2 cups coconut water
- 2 tbsp maple syrup
- 1/4 tsp salt

### Lemon Ginger

- 1 lemon, juiced
- 3 cups mineral water
- 1 ginger chunk, grated
- 2 tsp agave nectar
- 1/4 tsp salt

### Green Tea and Juice

- 2 cups green tea
- 1/2 cup pomegranate juice
- 2 tbsp honey
- 1/4 tsp salt

### Cucumber Cooler

- 2 tbsp lime juice
- 2 cups water
- 2 sprigs mind, muddled
- 2 tsp agave nectar
- 1/4 tsp salt

### Inspiration & Resources

- Arizona State University

- Wikipedia

Pictured: A silouette of a glass liquid caraff with stopper. The image was obtained from Unsplash at https://unsplash.com/photos/aZcv8wN30NI