The dog days of summer are upon us my friend. While I do love the summer season in general, I wither like a limp seedling in the heat. As difficult as it is to withstand hot days under the high country sun here in Utah, there are rows to be weeded and wild paths to be walked, yet. I do my best to accomplish all my outdoor activities before 10am or after 8pm, but sometimes subjecting myself to the day-time elements can’t be helped. Regardless of what’s on the agenda, staying well hydrated in summertime is essential.

After learning that common hydration powder packets contain many ingredients (such as pure cane sugar as the primary ingredient) that negatively impact our health and hormones, I began scheming ways to make my own herbal electrolyte drink. I crafted this refreshing and nourishing cold-water botanical infusion that is loaded with minerals and electrolytes for hydration. Rest assured that I put this drink to the test (regularly) during my 8 hour work days in 95* + heat. Not only does it taste delicious, but its cooling and nourishing actions bolster me through my work.

You might be wondering: Why not just drink plain water? Is electrolyte water truly necessary? Yes. Electrolytes are very important for hydration, especially when being active outdoors in the sun. Drinking plain water is better than drinking soda, sugary fruit juice, sports drinks, or energy drinks. However, tap or bottled water isn’t mineralized so it doesn’t replenish electrolytes that become depleted during physical activity. In my humble opinion, the only thing that could rival a chilled homemade botanical electrolyte drink on a hot sunny day would be drinking directly from a clean spring trickling through stones, straight from the Earth herself. Even then I’d likely still include some botanical nourishment into my water, just for the added benefits.

The electrolytes in human bodies include:

sodium
potassium
calcium
bicarbonate
magnesium
chloride
phosphate

How to Make Your Own Electrolyte Water

Replenishing these necessary electrolytes at home is simple with a few staple ingredients. All you need is water, citrus, salt, honey, and herbs. Infusing herbs into the water provides significant nourishment, important minerals, and added benefits. After the herbs have infused into the water for 8 hours, strain out the plant material, then add the rest of the ingredients to the cold water infusion. In a pinch, simply adding fresh cut herbs to plain water and drinking it still provides more benefits than drinking plain water alone.

How to Select the Right Ingredients for Homemade Herbal Electrolyte Water

The water used in a cold water herbal decoction should be purified or clean tap water if that’s what you have available. Any citrus will do - lemon is acidic and lime is alkaline. It truly comes down to your preference for taste and pH levels. Alkaline water is considered by some sources to be better for hydration because our bodies are naturally slightly alkaline which makes alkaline water easier to absorb. The best salt to use is Celtic Sea Salt because it contains 82 minerals in a form that our bodies can easily take up. Himalayan Salt contains 75 minerals, which makes it a good alternative and it’s easier to acquire. Opt for local, raw honey so you can ensure that the natural sugar for you’re adding is truly high-quality. For herbs, you can add any combination of herbs that you have easily accessible. Culinary herbs, or the herbs shared in this recipe, are a great place to start for beginners. They can be dried or fresh.

Cold Herbal Infusions

Since there is no boiling water involved in this type of herbal preparation (as opposed to the process of making hot tea), bacteria growth can happen more quickly. Be sure to use clean tools, refrigerate your infusion if you're not going to drink it right away, and consume or dispose of it within a week (or sooner if you notice an off taste, smell, or change in appearance).

Why I Chose This Combination of Herbs

For this herbal electrolyte water recipe I chose to infuse lemon balm leaf, peppermint leaf, tulsi leaf and nettle leaf in cold water (all grown from my garden or foraged locally). Each of these herbs’ constituents are extracted well in water and are easily absorbed by the body when taken in the form of a hot or cold tea (we’re essentially making a cold tea). The flavor of this combination of herbs is also delightful on hot summer days because it’s sweet, citrusy, bright and refreshing, yet also calming and grounding. In other cold herbal infusions, I’ve experimented with different flavored herbs, such as raspberry leaf and hibiscus flower to concoct a bright red and sweet berry flavored drink that is rich in antioxidants and vitamin C. Below I’m sharing the key benefits and actions that the herbs provide in this homemade botanical electrolyte water.

Lemon Balm

COOLING & CALMING

High in vitamin C, thiamin, and antioxidants. Lemon-scented, mood-lifting, relaxing. Reduces stress and anxiety. Digestive aid. No known precautions

Peppermint

COOLING & NOURISHING

Hearty source of antioxidants and over 80 nutrients such as niacin, phosphorus, and zinc and is a very good source of dietary fibers, vitamin A, vitamin C, riboflavin, folate, calcium, iron, magnesium, potassium, copper and manganese. Reduces stress, digestive aid, provides a cooling sensation to the body when smelled and consumed, clears sinus passages, eases headaches, soothes cramps, boosts energy, increases alertness, enhances memory. No known precautions

Tulsi (Holy Basil)

CALMING & SUPPORTIVE

Rich in vitamins A, C and K and minerals like calcium, magnesium, phosphorus, iron and potassium, protein and fiber. Supports immune function, Reduces the negative physical and psychological effects of stress. Increases the body's efficiency in using oxygen, which improves stamina, strength and endurance. Promotes respiratory health. Not for use in pregnancy except under the supervision of a qualified healthcare practitioner.

Nettle

NOURISHING

Rich in iron, calcium, magnesium, and protein. Nettle is deeply nourishing and soothes the nervous system. Reduces Inflammation, protects the urinary tract, addresses symptoms of hay fever, lowers blood pressure, supports healthy joints and bones, boosts immunity, supports central nervous system. No known precautions.

For educational purposes only

This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Please be advised: Before making any changes to your diet you should always consult with your doctor, especially if you are pregnant, nursing or have existing conditions.

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Cooling & Nourishing Homemade Botanical Electrolyte Drink

Ingredients

32 oz Purified Cold Water
1 spoonful of Lemon Balm
1 spoonful of Peppermint
1 spoonful of Tusli *omit if pregnant
1 spoonful of Nettle
1 spoonful of Honey
1 pinch Celtic Sea Salt
1 Lime; juiced *sub lemon or orange

Method

Spoon herbs into 32 oz. jar. (Alternative: fill a tea bag with herbs, then place the tea bag into the jar.)
Fill the jar with filtered cold water
Place in the fridge to infuse for 8-16 hours. The longer it infuses, the more flavorful and potent the drink will be.
Strain out herbs through fine mesh strainer & cheesecloth
Add salt, citrus juice, honey
Shake well to combine
Enjoy at room temperature for quick hydration or over ice for a refreshing beverage.