Recipe of the Month: Electrolyte Ice Cubes

by GRP dietician Megan Chacosky

When you'd prefer a homemade electrolyte beverage for your next workout, but don't want to worry about the constant prep of electrolyte elixirs, make a large batch of this hydrating concentrate and freeze it in ice cube trays. Using electrolyte ice cubes helps keep beverages (and bodies!) cool on hot training days, and provides a supply of necessary carbohydrates and minerals as you build through any tough exercise session.

Recipe:

2 c coconut water or still water

1/2 c fruit juice (e.g. orange, apple, pomegranate, grapefruit)

1/4 c lemon or lime juice

1/2 - 1 T maple syrup (can use honey or agave)

1/4 - 1/2 t sea salt

Instructions:

Combine all ingredients in a large bowl or pitcher and whisk until ingredients are completely incorporated. Pour into a reusable ice cube tray (silicon works best for popping ice cubes out later) and freeze until set. To use: combine 1 ice cube/~1 cup water, or 1 ice cube/~2 cups water for a more dilute/mellow flavor.

This is a great foundational recipe to build personalized preferences based on training type or duration, sweat rate, and go-to flavors. Some guidelines to help you make the perfect batch:

- The harder the workout, aim for the upper end of the syrup amount OR choose a stronger concentration to provide more quick carbohydrates

- The hotter the weather, aim for the upper end of the salt amount to help reduce sodium losses through sweat

- For a gentle caffeine boost, replace the juice with a green or black tea to add a little extra pep to your electrolyte step

- Experiment with additional ingredients like fresh mint or grated ginger to help soothe GI absorption and provide more unique flavors

Megan’s aid station, including this electrolyte mix, during the recent Craftsbury Beer Run.