Electrolytes are essential minerals which help keep the body functioning normally. These are not just essential when following an LCHF/Keto lifestyle but due to the changes that naturally occur (weight loss, reduced appetite and removing all breads & cereals) ensuring that you maintain a good electrolyte balance will prevent you from suffering from some common issues:
- Muscle Spasm / Leg Cramps
- Tiredness / Lethargy
- Headaches / Lack of Concentration
Why You Need Electrolytes - Can It Help With Getting Stronger?
Now that you have a basic understanding of electrolytes and their importants. Below you will find several at home "do it yourself" recipes to make your own more natural drinks rather than drinking all those sugary and processed sports drinks.
Cheaper, Healthier Ways To Replenish Electrolytes
Natural Electrolyte Solutions
There are many ways to understand if your electrolytes are imbalanced. Signs of Electrolyte
Imbalance are
- Fatigue
- Headaches
- Muscle twitches
- Cramps
- Diarrhea
- Constipation
- Bone demineralization
- Convulsions & seizures
- Arrhythmia
Risk Factors for Electrolyte Imbalance are
- Ketogenic diet
- Not drinking enough water
- Sauna use
- Excessive sweating
- Using reverse osmosis water without remineralizing
- Not using enough salt
- Elderly Population using diuretic drugs
- Diarrhea
- Vomiting
- Adrenal insufficiency
Some of our Food-as-Medicine solutions are
- Lettuce is a good source of chloride. Aim for 2-3 cups leafy greens daily.
- Avocados are a great source of potassium. Better than bananas!
- Spinach is a good source of magnesium
- Yogurt or grass-fed dairy of choice to cover calcium needs
Finally, our lemon limeade electrolyte recipe
- 1/8 cup lemon juice
- 1/4 cup lime juice
- 1 cup filtered water
- 1/2 Tbsp raw honey
- 1/8 tsp sea salt
- 1 scoop of Relax and Regulate
Natural Electrolytes Drink
This homemade electrolytes drink is wonderful for rehydrating after a stomach virus, influenza, food poisoning or even physical exertion. This energy-boosting electrolyte drink is such a refreshing and healthful way to recharge and nourish your body after an illness.
INGREDIENTS
- 3/4 cup juice
- 2 T raw honey - favorite organic raw honey: https://amzn.to/3q85PRQ
- 1/8 tsp Celtic Sea Salt - not your average salt, *most important ingredient: https://amzn.to/3qchnDq Buy the big bag of fine salt and it lasts a long time.
- 2 cups filtered water
- 1/2 cup ice
DIRECTIONS
- Blend all ingredients together. Store in the refrigerator in an airtight container, like a mason jar with a lid. I suggest making a new batch every 24 hours or so. I offer it to my children a little bit at a time.
- Voila! You have a delicious, refreshing and healthy electrolytes drink to give to your kids or for yourself whenever you need it!
Easy Electrolyte Drink Recipe
INGREDIENTS
- Juice of 1/2 lemon or lime
- 5-15ml Apple Cider Vinegar with The Mother (the one pictured is from Aldi - this doesn't need to be expensive!)
- 1/4 tsp Ground Pink Himalayan / Sea / Rock Salt
- 1/4 tsp Cream of Tartar (this can be replaced with Lo Salt - you won't want to use as much himalayan salt in this case)
- 300-500ml Water (or omit this and take it as a shot!)
DIRECTIONS
- Mix all of the ingredients together and drink at least once a day. Have it more often if you like, and have it at any time of day - we prefer the morning but others prefer the evening. You may benefit from taking the drink more than once a day if you've been exercising, it's particularly hot, or you are suffering with restless legs.
- Continue to top up on electrolytes throughout the day by adding salt to your water. This can be Pink Himalayan, Rock, or Sea Salt - not table salt as this has had the minerals removed. You can also use Lo Salt instead for an extra potassium boost. Your water should not taste salty, so add a little at a time and dilute if needed.
FAQs
'Will it break my fast?'
While adding any calories during a fasted period might be considered by some as breaking a fast, the benefits of ensuring your electrolytes are balanced and the minuscule calorie content mean they shouldn't be avoided. If you are fasting to improve your ketones then you should consider testing your blood Glucose and Ketone levels to see how you are effected.
Why Apple Cider Vinegar with the Mother?
Apple cider vinegar has numerous properties that may offer some health benefits such as lowering blood sugar levels, aiding weight loss and digestion. It is important to use ACV with 'the Mother' as it is believed to be rich in health-boosting natural protein, healthy bacteria and acetic acid.
Why use Lemon Juice and is bottled just as good?
Lemons are a great source of Vitamin C, essential for optimal health. It can also aid with digestion. Fresh is always best as bottled lemon juice has reduced Vit C (20-30% less than fresh) due to the bottling process plus it will contain preservatives.
What is Cream of Tartar?
Cream of Tartar is one of those random ingredients you've probably got at the back of a cupboard. Scientifically, it is potassium bitartrate, AKA potassium hydrogen tartrate, a byproduct of winemaking! That's right, as you're drinking your electrolytes just imagine it's a glass of wine. Consuming 1/4 - 1/2 tsp of Cream of Tartar each day will provide up to 10% of an essential mineral. Deficiency in potassium can lead to fatigue, muscle cramps, tingling and numbness plus mood changes. A 1/4 tsp of cream of tartar is around 3% of your daily requirement. An alternative to cream of tartar is LoSalt.
Why do we use Pink Himalayan or Rock Salt?
Pink Himalayan / Rock Salt contain up to 84 other essential minerals including magnesium, potassium and calcium plus other minerals needed by the body. Adding just a pinch of salt to your water throughout the day can help maintain a natural overall balance to maintain optimal energy levels.
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