Sports Drink & Oral Re-hydration

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