To help your body rebalance minerals and restore itself after an intense training session, prepare a regenerating electrolyte drink. This elixir contains salt and a pinch of sugar, ingredients that promote adequate rehydration. In addition to tasting great, it's a completely natural drink, without the artificial colors and flavors usually found in prepackaged products. This drink offers particular benefits in case of profuse sweating and following the realization of an intense effort.
Ingrediants
- Small piece of ginger about 10 cm
- 60 ml of fresh lemon juice (about 2 lemons)
- 2 tablespoons (30 ml) of fresh lime juice (about 1-2 limes)
- 2 tablespoons (30 ml) of honey or agave nectar
- 5 g of fine sea salt
- 650 ml of mineral or coconut water
Steps
Part 1 of 3: Peel and Grate the Ginger
Step 1. Cut a small piece of ginger about 10 cm
Using a sharp knife, slice the root trying to get a piece of approximately 10 cm in size. Remove the small bumps with a peeler to get a relatively homogeneous surface.
Step 2. Peel the ginger
Using a knife or vegetable peeler, remove the ginger peel until you can see the pulp, characterized by a clear shade of yellow. Alternatively, you can scrape the outer surface with the tip of a spoon to remove the peel. Throw it in the trash.
Step 3. Finely grate the ginger
Thoroughly grate the ginger in a small bowl, filtering it with a colander. Use a microplane or fine grater. Discard any fibrous residue that builds up on top of the grater.
- Try not to touch your eyes and nose during the procedure, otherwise they may pinch you!
- Wash your hands after the procedure.
Step 4. Press the grated ginger to extract the juice
Using a flexible rubber spatula, press the grated ginger into the colander. In this way the juice will fall drop by drop into the bowl below. As the grated ginger dries in the colander, pile up the particles and press them repeatedly to extract more juice.
- This procedure should allow you to make about 1 teaspoon (5 ml) of fresh ginger juice. Set it aside.
- If necessary, cut another piece of ginger and extract more juice to get the desired amount.
Part 2 of 3: Squeezing Lemons and Lime
Step 1. Roll the citrus fruits onto the counter
Grab a lemon or lime, then, using your wrist, apply steady pressure on the citrus fruit as you roll it across the surface. Repeat the process with each individual fruit you intend to use.
Performing this procedure before squeezing helps to extract more juice
Step 2. Cut the citrus in half crosswise
Cut the lemons and limes you will be using in half using a sharp kitchen knife. Since the amount of juice you can extract from each citrus is variable, it is best to have 2 units of each citrus in case one should be dry.
When selecting citrus fruits, look for a fruit that has a brightly colored skin that is heavy
Step 3. Squeeze the lemons into a clean bowl by straining them through a colander
Squeeze each half using your hands or a juicer. Measure the juice with a digital scale or a clean measuring cup. Set it aside. Throw the squeezed lemons and remaining seeds into the colander.
Save any leftover juice to make a salad dressing or for another use. If you cover it, you can keep it in the fridge for up to 3 days
Step 4. Squeeze the limes into a clean bowl
Juice the limes using your hands or a juicer. Collect it in a clean container until you get 2 tablespoons (30 ml). Set it aside and discard the squeezed limes.
Part 3 of 3: Prepare the Electrolyte Water
Step 1. Mix the juices in a jug
Pour the ginger, lemon, and lime juice into a clean jug or measuring cup.
Step 2. Add 2 tablespoons (30 ml) of honey or agave nectar and 5 g of fine sea salt
Measure 2 tablespoons (30 ml) of honey or agave nectar (choose the one you prefer) and pour it into the jug. Then, measure 5 g of fine sea salt and mix it in. Stir the ingredients with a spoon for 10 seconds to help dissolve the salt and sugar.
Step 3. Add 650ml of mineral or coconut water
Pour 650 ml of still or coconut mineral water (choose your favorite liquid) into the pitcher. In addition to having a slightly sweet taste, coconut water contains electrolytes such as potassium and magnesium. Mineral water, on the other hand, has a neutral taste and fewer calories.
Both mineral and coconut water are available in the supermarket or on the internet
Step 4. Serve the electrolyte water
Put some ice in a glass and pour the drink over it. Use it to hydrate and refresh yourself at the end of a workout. This recipe makes for 2 drinks.
- To make it quickly, make a basic blend of all the ingredients (except water) the day before. Keep it in the fridge.
- Homemade electrolyte water can be kept in the fridge for up to 2 days.
