True hydration isn’t about how much water you can drink, it’s about how much water your body absorbs, and we can help our body absorb our hydration deeper when we combine water with electrolytes and fiber. The recipe below is almost a “homemade Gatorade” but with healthier ingredients, no food coloring, and the benefit of chia seeds, which help your body hold on to the hydration longer (think of them as slow-release gel pills), natural minerals, antioxidants, and electrolytes.
This drink is a great way to ween yourself off of that afternoon soda or sugar-filled latte. Try it unsweetened at first, but add a natural sweetener like honey or maple syrup if you need a little something extra. If you need a simple grab-and-go option you can mix it up in the morning in a glass water bottle like this borosilicate glass water bottle from Yomious, recycled mason jar, or similar and keep in the fridge at home or work. Simply give it a shake when you’re ready to sip (the mixture is also fine unrefrigerated for 3-4 days).
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+ squeeze of fresh citrus (lemon, lime, orange etc)
+ 1-2 tsp natural sweetener (honey or maple syrup)
+ fresh herbs (mint, lemongrass, etc)
+ tea bag (chamomile, mint, hibiscus etc) to soak in the mixture
+ use bubbly water instead to create a “carbonated” drink
If you are exerting yourself through sports or exercise you can also amp this drink up even more by adding coconut water. Simply adjust the recipe to 8 oz water and 8 oz coconut water.
Half the entire base recipe and add 1 oz of your favorite spirit (vodka or white rum are good options) to make this into a healthier happy hour alternative to sugary cocktails. Click here for more of my Healthy + Hydrating Cocktail ideas.
Simply place all ingredients into a bottle or jar and shake vigorously. You can pour over ice or crushed ice if you prefer.
A note on juices and concentrates: generally berry concentrates will be the highest in antioxidants so I’d recommend going with pomegranate, blueberry, cranberry, etc. Make sure they are unsweetened and ideally natural or pure will also be on the label. Often the healthiest versions of these will be in the health food aisle or at your local coop. Check out my Shopping List for Getting Started with Optimum Hydration to see the products I recommend.
If you want to learn more about proper hydration and get 14-days of accountability with me check out my online course, The Hydration Checklist. It is delivered entirely via email, and all you have to do is read one message from me each day for 14 days to learn how to properly hydrate. The cost of the course is $14, and you’ll receive a printable PDF of my best-selling product, The Daily Page, as soon as you enroll. My course is free for Black people and I also have scholarships available for anyone who cannot afford it. Please click here to learn more about the course or these programs.
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