Fuel Your Recovery... What to do When Water Isn't Enough

We all know by now that we need to drink water. A lot of it.

Staying hydrated is essential for the human body to operate on so many levels — from digestion to brain and muscle function. Typically, you can stay hydrated and replenish lost fluids by refueling on fluid and snacks. However, a particularly hard core workout or outing that causes you to sweat buckets will eliminate a larger amount of water and electrolytes than can be replenished with plain water. In other words, I’ve you’ve really pushed yourself, the body sometimes can’t recover properly with water alone.

So, what to do?

There are tons of well-rounded sports recovery drinks at the supermarket. Opt for a low-sugar option such as the increasingly popular coconut water or try out the natural Recharge brand by Knudsen.

Sweat a lot and forgot to pick up that extra boost from the store?

Electrolytes are basically vitamins and minerals found in the body. This includes potassium, sodium, calcium, magnesium, and hydrogen carbonate. The good news—all of these elements can be found in common household items, so you can whip up a cheap, post-workout drink at home. And most importantly, help make sure you’re properly fueling your recovery.

Homemade Electrolyte Drink


  • 1 quart of purified water
  • ½ tsp. (a pinch) of natural sea salt
  • 1 Tbsp. honey or agave nectar
  • Squeeze of fresh lemon

Optional addition:

  • ¼ - ½ tsp. (little pinch) baking soda (sodium bicarbonate)
  • ¼ - ½ tsp. (little pinch) salt substitute (potassium salt)

Shake it up and you are ready to go! Drink before, during, and after a vigorous workout. This homemade drink can also help combat dehydration before or after a long flight and in that hot summer sun.