This low fodmap electrolyte drink for dehydration with lemon, honey and coconut water contains the essential electrolytes to rehydrate the body and can be enjoyed on the low fodmap diet in the appropriate serving size. Sodium and potassium are crucial electrolytes for dehydration.
The low fodmap electrolyte drink recipe is one of the best low fodmap drinks for dehydration and a great way to hydrate the body with natural electrolytes from coconut water, Himalayan salt, and lemons.
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The homemade electrolyte drink is fresh and zesty with the perfect amount of sweetness from the honey. The peel of one lemon is used in this electrolyte drink for extra flavor and electrolytes.
Citrus fruits, including lemon, lime, and oranges, are high in electrolytes, making them the perfect fruit for a homemade electrolyte drink for dehydration. The peel and pulp of citrus fruits contain higher amounts of electrolytes than just the fresh fruit.
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, and both are essential electrolytes 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 basic life function, 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 the electrolytes sodium, potassium, and magnesium.
A loss of water and electrolytes causes dehydration. To properly hydrate the body, both electrolytes and water need to be replaced.
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 are not drinking enough water or replenishing 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 learn how to hydrate your body.
In the meantime, this homemade electrolyte drink for dehydration is excellent for rehydrating the body after exercise, sweating, or upon waking in the morning.
Tips for making the best low fodmap electrolyte drink for dehydration
This low fodmap drink is refreshing, hydrating, and tasty. Add more honey if you like a sweeter homemade electrolyte drink or want more glucose to replenish glycogen stores during and after exercise.
If you are on the low fodmap diet you can make this a low fodmap electrolyte drink by reducing the amount of honey and coconut water or enjoy in small amounts. According to Monash University Coconut water is low fodmap in amounts smaller than 250 mls or 1 cup. A total of two cups is used to make 4 servings in this low fodmap drink, which is within the recommended range.
Honey is allowed on the low fodmap diet in amounts of 1 tsp per serve. A total of 6 tsp is used so if you are following a strict low fodmap diet reduce the amount of honey to 1 tbsp to make a low fodmap electrolyte drink. Also, be sure to only consume 1 serve at a time to avoid symptoms of IBS.
I love the fresh and zesty flavors from the lemon. Still, you can easily modify this DIY electrolyte drink recipe by combining various citrus fruits such as lemon and orange or by substituting the lemons for limes. Lemons are a fantastic low fodmap fruit that can be used to make the best low fodmap drinks such as this electrolyte drink.
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, Honey and Coconut Water
Equipment
- High speed blender
Ingredients
- 1 whole lemon with peel
- 2 peeled lemons
- 2 cups coconut water
- 2 cups water
- 2 tbsp honey
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.
References:
Mineral Content of the Pulp and Peel of Various Citrus Fruit
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