Hydration is the basic building block to your athletic performance. Water alone is a poor rehydration tool. A small drop in hydration levels has multiple negative effects; a reduction in blood volume, decreased skin blood flow, decreased sweat rate, decreased heat dissipation, increased core temperature, and an increased rate of muscle glycogen use. This all means that your body isn’t operating at its peak performance.
We developed our LYTES specifically for rehydrating using plant based ingredients with a precise ratio of critical electrolytes. But if you’d rather make your own electrolyte drink at home, continue reading.
Electrolytes: What they are and why we need them? Electrolytes help with bodily functions, hydration, blood pressure, and rebuilding of muscles. An imbalance in your electrolyte level can lead to weakness, muscle spasms, nervous system disorders, and fatigue; all things we’d like to minimize while training. Water is an important piece of the puzzle when it comes to hydration. However, making sure your body has the right balance of electrolytes plays a vital role in performance. Here’s a quick breakdown of the basic electrolytes your body needs and what functions they serve:
Calcium: Helps with muscle contractions, nerve signaling, and forming/maintaining bones.
Potassium: Helps keep blood pressure stable, regulates heart contractions and muscle functions.
Magnesium: Helps with muscle contractions, nerve functions, digestion, and regulates protein levels.
Sodium: Helps with nerve signaling, maintains fluid balance, and muscle contractions.
Chloride: Maintains fluid balance
Phosphorus: Helps with energy production, metabolizes carbs, proteins, and fat.
DIY ELECTROLYTE RECIPE
Having a balance with your water and electrolytes is important if you’re doing intense training like BJJ. Just like our LYTES, any recipe should include 6 of the chief electrolytes that we discussed above.
16oz Coconut Water or 16oz Water
(Optional) 2 teaspoons agave nectar or organic honey
½ cup fresh Orange Juice
½ cup fresh lemon juice
1/4 cup fresh lime juice
1/4 teaspoon sea salt
Start off with 16oz of Coconut Water. Coconut Water is a good base for our electrolyte drink since it contains a high amount of Potassium (1200mg). In addition to Potassium, it also contains significant amounts of Sodium (110mg), Magnesium (120mg), and Calcium (115mg). Coconut water also has 22 grams of Carbohydrates, 19 of which is sugar.
(Optional) If you’re using water as a base instead of Coconut Water, you may decide to add some Organic Honey for carbohydrates. Carbohydrates are your body's quick fuel source and will help keep energy levels sustained during training. In addition to carbohydrates, Honey has many therapeutic benefits. 2 tsp of Organic Honey contains 17g of carbohydrates in the form of sugar.
Next, add a ½ cup Orange Juice, ½ cup Lemon Juice, and ¼ cup Lime Juice. Fresh squeezed juice provide the best nutrients. Orange, Lemon, and Lime Juice are good sources of the electrolyte Potassium and the antioxidant Vitamin C, in addition to Carbohydrates.
½ cup of Orange Juice = 248mg of Potassium and about 47mg of Vitamin C
½ cup of Lemon Juice = 126mg of Potassium and about 55mg of Vitamin C
A single Lime fruit = ~ 68mg of Potassium and 20mg of Vitamin C
Salt is a crucial electrolyte in order to keep your muscles firing. One quart of sweat, or ½ a pound of bodyweight contains about 1000mg of salt. Replenishing your salt reserves is important for performance. Adding in a ¼ tsp of sea salt adds 130mg to your electrolyte drink.
Total Nutrition Facts for Homemade Electrolyte Drink:
Shake & Chill before drinking.
Beat the heat with our electrolyte blend designed with precise ratios of electrolytes & antioxidants to replenish naturally, LYTES.