Electrolyte Drink Recipes With Herbs

As a former football mom, doula, and military wife, I've had my fair share of experiences with the importance of staying hydrated. Whether on the field or in the delivery room, I've witnessed firsthand how dehydration can lead to serious situations. We've all had those days of overdoing the 'fun in the sun', or even just forgetting to drink during a hectic day. It's a mistake anyone can make. Understanding vital hydration helps you enjoy your adventures safely and healthily!

Here are three of my favorite drinks for balancing electrolytes. Feel free to experiment with these recipes and make them your own. The possibilities are endless, and you have the power to make a drink that suits your taste and needs.

Remember, homemade electrolyte water can assist with mild dehydration, but for severe cases, it's essential to seek medical attention. Learn to recognize the signs of dehydration to keep yourself and your family healthy.

Demetria’s LaborAid- Electrolyte Formula

The first is LaborAid, a recipe I developed in 1997 while pregnant with my second child and exploring birth work. Thousands of midwives and doulas have made this formula over the years. It's meaningful to me, having personally aided my pregnancies and supported many mothers during labor and postpartum recovery.

Herbal Infusion

• 1 tsp. organic nettle leaf
• 1 tsp.  organic lemon balm leaf
• 1 cup water

LaborAid Formula

• 1/4 cup brewed tea recipe from above
• 1 quart coconut water
• 1 Tbsp. grade B maple syrup or molasses- Grade A is fine if it is all you can get. I like grade B because it has more vitamins and minerals.
• 1/4 tsp. calcium-magnesium powder
• 1/4 teaspoon sea salt

Directions

1. Infuse nettle leaf and lemon balm in water and let steep for 20 minutes.
2. Strain and add 1/4 of tea to a blender.
3. Add remaining ingredients to the blender and process for 1 minute.
4. Store in a container in the refrigerator.

 Note: Celtic, fleur de sel, and Himalayan are all good choices when buying sea salt. Make sure they are real salt with no additives. 1[i]

Nettle + Hibiscus Recover and Replenish

I developed this recipe for my sons, who would come home from football practice having been practicing for hours in the 100+ degree southern heat in the summer. I can assure you that it's not just a recipe; it's a solution that works. It's effective and will help you stay hydrated and healthy.

Nettles contains calcium, magnesium, potassium, silica, and iron, which helps in aiding cellular oxygenation and tissue support. Nettle’s nutrient density also offers a caffeine-free energy boost, enhancing hydration and endurance. Nettle contains flavonoids and polyphenols that reduce oxidative stress, which are especially beneficial during exertion or dehydration recovery.

Hibiscus brings calcium, magnesium, and potassium to this botanical beverage. Calcium aids muscle function, magnesium supports nerve conduction and hydration, while potassium is vital for heart and muscle health. Hibiscus is contains anthocyanins and flavonoids that can help with oxidative stress during physical efforts and recovery.

Ingredients

• 3 Tbsp. dried organic nettle (Urtica dioica)
• 3 Tbsp. dried organic hibiscus (Hibiscus sabdariffa)
• 1 Tbsp. raw honey (optional)
• 1/4 tsp. sea salt
• 6 cups hot water
• Juice of 1 lemon.

Directions

1. Steep the herbs in hot water for 20 minutes, then strain.
2. Blend in lemon, honey, and sea salt.
3. Chill and serve.
   
   

Herbal Calm-Aid

This blend is calming and provides gentle electrolyte support and stress support. It's ideal after a vigorous day in the sun, helping everyone slow down, rest, and replenish. The soothing properties help you unwind, making it perfect for a relaxing evening.

Ingredients

• 1 Tbsp. organic lemon balm (Melissa officinalis)
• 1 Tbsp. organic chamomile (Matricaria recutita)
• 2 Tbsps. organic rosehips, chopped 
• 1 Tbsp. raw honey, or you can use another sweetener you have on hand. Agave, sugar, molasses, coconut sugar, date sugar, etc., are all good options.
• 1/4 tsp. sea salt
• 6 cups of hot water

Directions

1. Steep herbs 15–20 minutes.
2. Strain and blend in the honey and salt.
3. Serve warm or iced.
   
   

Tips for Creating Electrolyte Blends

• Add a pinch of salt to herbal teas for electrolyte balance.
• Use mineral-rich sweeteners like blackstrap molasses or maple syrup, coconut, date sugar, or agave nectar. Raw cane sugar, which contains trace nutrients, can also be used.
• Allow the mixture to infuse overnight for extra strength.
• Chill and store it in the fridge for up to 3 days.
• I recommend using a large canning jar to craft your electrolyte waters, but any glass container will work. You don’t want to use plastic or melamine.
• You can also make this formula into popsicles or add it to freshly made juice. Add a little ginger or mint to change the drink's dynamic completely.
  
  

Want to Learn More from Demetria Clark?

You Can Find Her at HeartOfHerbs.com

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• 3 Functional Fizzy Drink Recipes
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[i] Clark, Demetria. 2015. Aromatherapy and Herbal Remedies for Pregnancy, Birth, and Breastfeeding. Summertown, TN: Book Publishing Company.

[ii] Lukmanji, Z. (1988). Formulae of sugar-salt solutions recommended for treatment of diarrhoeal dehydration at home in African countries. Annals of Tropical Paediatrics. https://doi.org/10.1080/02724936.1988.11748535