culinary.kemonine.info/content/recipes/2022-12-04-sports-drink/index.md
2022-12-04 00:56:09 -05:00

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title = "Sports Drink & Oral Re-hydration"
author = ["KemoNine"]
publishDate = 2022-12-04
tags = ["Drink", "CoconutWater", "Lemon", "Lime"]
draft = false
layout="recipe"
image="kaffeebart-aZcv8wN30NI-unsplash.jpg"
imagecaption="A silouette of a glass liquid caraff with stopper. The image was obtained from Unsplash at https://unsplash.com/photos/aZcv8wN30NI"
date="2022-12-04"
AuthorName="KemoNine"
AuthorURL="https://culinary.kemonine.info"
category="Drink"
cuisine="Drink"
[[inspiration]]
title="Arizona State University"
url="https://asunow.asu.edu/20171113-solutions-healthy-devils-electrolyte-drink-recipes-staying-hydrated"
[[inspiration]]
title="Wikipedia"
url="https://en.wikipedia.org/wiki/Oral_rehydration_therapy#Preparation"
+++
## Important Consideration - **MUST READ** {#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 {#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 {#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 {#kemonine-recipes}
### Lime Coconut Agave {#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 {#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 {#arizona-state-university-official-recipes}
### Lime Coconut {#lime-coconut}
- 1-2 limes, juiced
- 1 cup water
- 2 cups coconut water
- 2 tbsp maple syrup
- 1/4 tsp salt
### Lemon Ginger {#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 {#green-tea-and-juice}
- 2 cups green tea
- 1/2 cup pomegranate juice
- 2 tbsp honey
- 1/4 tsp salt
### Cucumber Cooler {#cucumber-cooler}
- 2 tbsp lime juice
- 2 cups water
- 2 sprigs mind, muddled
- 2 tsp agave nectar
- 1/4 tsp salt