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Natural Awakenings Washington DC Metro

Satisfying Energy Drinks—Without the Sugar

The long days of summer give us more hours of sunlight to fit in the things we love most.  For many people, this means more time outside enjoying the weather. It can also mean more opportunities to become dehydrated, as we lose more water and electrolytes (minerals) through sweat when the humidity rises.

 According to the Mayo Clinic, symptoms of mild dehydration include headache, dizziness, loss of energy and dark-colored urine.

 It is easy to reach for a sports drink to quench thirst and replace electrolytes; however, most sports drinks are laden with excessive sugar, artificial flavors and artificial colorings, all of which can lead to other problems. 

Making your own electrolyte replacement drink is quick, easy and cheap.  Below is a basic recipe (courtesy of that you can make easily to insure that you are getting the most out of your summer fun.

Bright ‘n Early Electrolyte Drink

Put the following in a jar with a lid and shake to mix:

¼ cup freshly squeezed lemon juice

½ cup freshly squeezed orange juice

1 ½ to 2 cups of fresh water

1/8 tsp of sea salt

1 or 2 Tbsp natural sugar or honey, to taste


Julie Wendt works at the GW Center for Integrative Medicine (, helping clients reach their health and lifestyle goals through integrative nutrition education.  Julie can be reached at [email protected]

June 2020




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