This low fodmap electrolyte drink with lemon, maple syrup, and coconut water contains the essential electrolytes to rehydrate the body and is suitable for the low fodmap diet. It should be well tolerated by people with irritable bowel syndrome and IBS symptoms when consumed in the appropriate serving size.
The low fodmap electrolyte drink recipe is one of the best drinks for dehydration and a great way to hydrate the body with natural electrolytes from coconut water, Himalayan salt, and lemons. It is free of artificial sweeteners and high fodmap ingredients such as high fructose corn syrup which can trigger an IBS flare.
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The homemade electrolyte drink is fresh and zesty, with the perfect amount of sweetness from the maple syrup. The peel of one lemon is used in this electrolyte drink for extra flavor and electrolytes.
Citrus fruit, including lemon, lime, and oranges, are high in electrolytes, making them the perfect fruit for making your own electrolyte drinks. The peel and pulp of citrus fruits contain higher amounts of electrolytes than just the fresh fruit, which is why I included the rind of 1 whole lemon in the low fodmap beverage. Plus, it tastes incredible with lemon zest, which is low fodmap.
Blending the peel and pulp of one lemon is fantastic for increasing the natural electrolyte composition. Coconut water is added to this electrolyte drink as it is particularly rich in electrolyte potassium.
Adding a dash of Himalayan sea salt is an excellent source of sodium and trace minerals. Potassium and sodium are the primary electrolytes; both are essential for hydration.
What are the electrolytes in the body?
The electrolytes in the body are:
- Sodium
- Potassium
- chloride
- Calcium
- Magnesium
- Phosphate
- Bicarbonate
Benefits of electrolytes
Electrolytes are minerals that carry an electric charge. The electric charge of these minerals is the spark of life. When electrolytes are dissolved in body fluids, they conduct electricity essential for your body and brain to function.
Sodium, potassium, and chloride are significant electrolytes, along with magnesium, calcium, phosphate, and bicarbonate.
All the electrolytes are crucial for essential life functions, including the nervous system, muscles, heart, and optimal hydration. Both high and low levels of electrolytes can disrupt normal body functions.
This homemade electrolyte drink is the best drink for dehydration as it contains all the electrolytes from natural sources to support electrolyte balance in the body.
Electrolytes are essential because they help the body with nerve and muscle function, body fluid balance, blood pressure, and blood pH.
Causes of electrolyte imbalance include:
- Poor diet
- Dehydration
- Overhydration
- Sweating
- Consumption of diuretics
- High blood sugar levels
- Common symptoms of an electrolyte imbalance include:
- Irregular heartbeat
- Fast heart rate
- Fatigue
- Nausea
- Vomiting
- Diarrhea
- Muscle cramping
One of the primary benefits of electrolytes in the body is for optimal hydration. Electrolytes are crucial for rehydrating the body, especially sodium, potassium and magnesium electrolytes.
A loss of water and electrolytes causes dehydration. To properly hydrate the body, electrolytes, and water must be consumed.
Drinking excessive amounts of water without electrolytes can create a state of overhydration that disrupts fluid and electrolyte balance. After exercise or sweating, it is essential to replenish with water and electrolytes for optimal hydration.
Water is an essential nutrient in the body, yet many people need to drink more water or replenish their bodies with electrolytes.
Pay attention to the early signs of dehydration, such as thirst, dry mouth, dry lips, yellow urine, and headaches. So many symptoms are associated with dehydration. I highly recommend reading Your Body’s Many Cries for Water and learning how to hydrate your body.
In the meantime, this homemade electrolyte drink for dehydration is excellent for rehydrating the body after exercise, sweating, or waking in the morning.
Nutrients and electrolytes in this low fodmap electrolyte drink recipe
According to Cronometer this electrolyte drink is an excellent source of the electrolytes magnesium, calcium and potassium. You can add some himalayan salt for more of the electrolyte sodium although many people obtain ample amounts of sodium through the diet and not enough potassium which works in tandem with sodium. Sodium and potassium are the primary electrolytes in the body.
It is also exceptionally high in vitamin C and manganese. The mineral manganese is the cofactor for the antioxidant enzyme superoxide dismutase that breaks down free radicals. This mineral is crucial for an athlete as excercise can increase the production of free radicals which need to be broken down by the SOD enzyme which requires manganese.
This electrolyte drink for hydrating the body also contains B vitamins for energy production and trace amounts of all the amino acids except hydroxyproline. It is a fantastic low fodmap beverage full of essential electrolytes and nutrients for optimal energy levels.
Cronometer is a great app to help you determine if you are obtaining sufficient electrolytes via the diet and can help you determine which nutrients you may be lacking in. I highly recommend using this app and tracking your food intake for a month to get an overview or your nutritional intake and find out what nutrients you are lacking in your diet.
Tips for making the best low fodmap electrolyte drink for dehydration
This low fodmap drink is refreshing, hydrating, and tasty. Add more maple syrup if you like a sweeter homemade electrolyte drink or want more simple sugar to boost energy and replenish glycogen stores during and after a big event or exercise.
The main ingredients in this low fodmap electrolyte drink are lemons, coconut water, maple syrup, lemon zest, and water which are all low fodmap when you stick to the recommended serving sizes.
Coconut water is low fodmap in amounts of 100 MLS, which is just under half a cup. A total of 1.5 cups is used to make four servings in this low fodmap electrolyte drink recipe, which is within the recommended range. Be sure only to consume one serving at a time to avoid symptoms of IBS.
Maple syrup is allowed on the low fodmap diet in amounts of 2 tbsp per serve and is one of the best natural sweeteners for an IBS sufferer. I have also used raw honey to make this lemon electrolyte drink which is another good option, but it is higher in fodmaps, so only small amounts can be used.
I love the fresh and zesty flavors of the lemon. Still, you can easily modify this DIY electrolyte drink recipe and make various flavors by combining citrus fruits such as lemon and orange or by substituting the lemons for limes. Lemons are a fantastic low fodmap fruit, and 1/2 a cup of lemon juice is low fodmap.
A total of 3 lemons are used in this fodmap friendly electrolyte drink which is within the recommended guidelines. Higher amounts of lemon juice contain fructan fodmaps, but 3/4 of a cup of lemon juice is still only moderate in fodmaps, so it is a great fruit to consume for additional electrolytes.
Play around with the recipe to make various flavors using this homemade electrolyte drink for dehydration. Enjoy this DIY electrolyte drink and stay hydrated! Your body will be thanking you!
If you prefer a premade electrolyte drink for hydration Seeking Health has a delicious fizzy electrolyte drink that comes in various flavors. Mix a scoop of the electrolyte powder with some water, and you have a great-tasting electrolyte drink. You can also add the electrolyte powder to this homemade electrolyte drink for additional nutrients and electrolytes.
Low Fodmap Electrolyte Drink with Fresh Lemon, Maple Syrup and Coconut Water
Equipment
- High speed blender
Ingredients
- 1 whole lemon with peel
- 2 peeled lemons
- 1.5 cups coconut water
- 2 cups water
- 2 tbsp maple syrup
Instructions
- Peel 2 lemons and cut into quarters. Wash the third lemon and leave the peel on and cut into quarters.
- Place all the ingredients into a high speed blender and blend for 30 seconds.
- Strain the electrolyte drink through a nut milk bag to filter out the pulp and into a glass jar or jug.
Notes
References:
Mineral Content of the Pulp and Peel of Various Citrus Fruit
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