Sports Drink & Oral Re-hydration

Important Consideration - MUST READ

• THE BELOW IS FOR AVOIDING DEHYDRATION OR VERY MILD DEHYDRATION
• THIS IS NOT GOING TO HELP WITH MODERATE TO SEVERE DEHYDRATION
• IF YOU’RE CONCERNED SEEK: PROPER MEDICAL CARE

Critical Notes and Information

• You MUST include a glucose (sugar) source for proper uptake of water and electrolytes (salts primarily) or the solution will be non-effective.
• Potassium is an important electrolyte, not just sodium (salt). If possible, include a source of potassium as part of the recipe. See the ASU recipes for examples of getting potassium.
• Potassium can be skipped but a food source for replenishing potassium is important if more than mild dehydration occurs.
• If using coconut water, make sure it’s unflavored, unsweetened, etc. I use Vita Coco Coconut water ‘pressed coconut’
• Use fresh fruit(s) for best effects ; juices tend to be processed heavily and may not have a good level of citric acid present which is part of the WHO recommendations for a hydration drink ingredient

Salt Source

• Assume ‘salt’ means one of the following
  • Himalayan pink salt
  • Sea salt
  • Kosher, iodized salt
• Himalayan pink salt is the least processed followed by sea salt followed by standard table salt (get kosher, iodized salt if going with standard salt)
• Sodium levels for the above salts are about equal and the crystal size adds the most variability to sodium level obtained (bigger crystal == less sodium)
• Practically all 3 forms of salt can be swapped freely