Citrus Electrolyte Drink

No doubt about it… the doggie days of summer have arrived here in Missouri. Long, hot, humid and sometimes stormy days abound. I wouldn’t want them to go on for months but I admit that I do like them while they're here. A still hot evening on the deck with cicada songs, the twinkling of fireflies and dive bombs from hummingbirds is magical. Add to that a tall glass of kombucha, good conversation and the rare puff of coolness brushing my brow and I’m pretty grateful and content.

Nevertheless, when these hot days do come and we’re working in the garden it’s wise to remember to stop before too many hours pass and one’s face is blood red!  There is a very real consequence of pushing too hard when out in the hot sun and that’s called heatstroke. We do not want that! We don’t want heat exhaustion either which is the precursor.

It’s hard to stop when you’re enjoying an outdoor project but it’s important to take a break before stepping into the danger zone! And, In my opinion the very first thing to grab; before sitting down and even before a cool shower is a good electrolyte drink. I make my own and wouldn’t trade them for any store bought brand. So quick and easy to make too.

Electrolytes are important salts and minerals (potassium, magnesium, salt, etc.) in our bodies that conduct electrical impulses. They keep us functioning properly which is important if we want to keep breathing, thinking and moving. Kind of a biggie eh? So if you’ve sweat down your reserves, especially out in the sun then bring on some replenishment!

I’ve used the following recipe for a long time now and don’t recall who gave it to me but it’s my favorite.

Citrus Electrolyte Drink 
1 cup fresh orange juice (or purchased but not sweetened or from concentrate)

½ cup fresh lemon or lime juice (or purchased but not from concentrate)

4 Tbsp honey (local and raw if possible) or black strap molasses

¾ tsp Himalayan pink salt 

4 cups of water (filtered if possible)

Blend together well and store in the fridge - that’s it! 

Tip: Choosing molasses over honey will give your drink a darker appearance and a richer flavor. 

Profile (partial – see references for full) 

One medium orange: Vitamin C – 69.7 mg, Potassium – 237 mg, Calcium – 52.4 mg

One medium lemon: Vitamin C – 44.5 mg, Folate – 9.24 µg, Potassium – 116 mg.

One lime: Vitamin C – 11.1 mg, Potassium 38.8 mg.

Honey – 1 Tbs: carbohydrates – 17.3, multiple vitamins and minerals.

Molasses – contains many minerals and some vitamins. See this awesome article about the many benefits of molasses.

Himalayan pink salt: contains 88 total trace minerals, electrolytes and elements!

  

References:

The New England Journal of Medicine. Heatstroke. June 20, 2019 by Yoram Epstein, Ph.D., and Ran Yanovich, Ph.D. – retrieved from https://www.nejm.org/doi/full/10.1056/NEJMra1810762

USDA U.S. Department of Agriculture Research Service. Orange, raw. Published 04/01/20 https://fdc.nal.usda.gov/fdc-app.html#/food-details/786559/nutrients

USDA U.S. Department of Agriculture Research Service. Lemon, raw. Published 04/01/20 https://fdc.nal.usda.gov/fdc-app.html#/food-details/786556/nutrients

USDA U.S. Department of Agriculture Research Service. Honey. Published 04/01/20. https://fdc.nal.usda.gov/fdc-app.html#/food-details/789126/nutrients

Healthy and Natural World. Molasses 101: Types, proven benefits uses and more (science based). By Jenny Hills, Nutritionist and Medical Writer. Retrieved from https://www.healthyandnaturalworld.com/molasses/

The Meadow. Minerals in Himalayan Pink Salt: Spectral Analysis. Retrieved from  https://themeadow.com/pages/minerals-in-himalayan-pink-salt-spectral-analysis (I am not promoting or affiliated with this source)