- Juice of 1 lemon
- Juice of 1 lime
- 1 - 2 Tbs honey
- 2 cups warm water
- 1 pinch Celtic sea salt
- Stir all ingredients together until honey dissolves. Place in fridge to cool until use. Try mixing it up by adding sliced ginger, mint, cucumber, strawberries, or any other flavorings to keep it interesting!
Why water is so important
Water is the single more important nutrient because it makes up about 60% of your body and plays a role in almost every function. It contributes to: blood volume, blood pressure, circulation, getting rid of waste and toxins, lubricating our joints, and healthy kidney function.
During exercise, our body loses a lot of water so it is important to stay hydrated to maintain healthy functions, but also because it can help you perform better. Being adequately hydrated reduces fatigue, improves endurance, and lowers your heart rate. Post-exercise when you eat your simple carbohydrates to refill your muscle glycogen stores, the glycogen is actually stored with water! So staying hydrated through that process can also improve your recovery and help you feel less sore.
Symptoms of mild dehydration are:
- Dry mouth
- Decreased urine output and deep yellow
You can see how these symptoms would get in the way of optimizing your time outside!
While there is a standing recommendation of eight 8 oz glasses of water per day, I disagree with that type of measurement. Everyone is different, eats different, and has different water requirements. If you are eating a lot of fruits, vegetables, and soup, you won’t need to drink as much water as someone who eats salty fast food all day.
The key is to urinate every 2-3 hours and it should be light yellow in color. That’s the golden hydration rule to follow! (pun intended)
Electrolytes in you Electrolyte Drink
Your body is a master at keeping your electrolytes very closely regulated so most of the time most people do not need to be concerned with an electrolyte imbalance. But if you are exercising at moderate to high intensity for 45 minutes or more, that is when you’ll want to introduce a homemade electrolyte beverage. Other reasons would be if you are violently ill or profusely sweating. To read more about electrolytes and what they have in common with Tinder, you can read my post here.