Post-Workout Electrolyte Water
Traditional endurance rehydration drink — no artificial anything
Moderate evidenceHerbs in this remedy
About this remedy
After a long run, ride, or heavy training session you've lost water, sodium, potassium, and glucose — replacing all four together (rather than water alone) rehydrates faster and restores muscle function. This is a simple version of the same electrolyte formula endurance athletes have been using for a century: coconut water for potassium, a pinch of salt for sodium, honey for fast-absorbing glucose, and lemon for flavour and vitamin C. Better than commercial sports drinks for whole-food-oriented athletes.
Preparation
Combine 500 ml coconut water (or half water, half coconut water), the juice of ½ lemon, 1 tsp raw honey, and a small pinch (⅛ tsp) of fine sea salt in a bottle. Shake well.
Dosage
Sip during and immediately after any workout lasting over 60 minutes, or in hot conditions
Cautions
Coconut water is high in potassium — not for people with kidney disease or on potassium-sparing medications. Honey contains natural sugars — adjust for personal glucose sensitivity. Not intended for children under 2 (honey).
Research
Traditional endurance sports nutrition; ACSM position on hydration and electrolytes