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Electrolyte Drinks for AthletesRecipe makes 1 serving | Takes 5 minutes to prepare

The following hydration drinks can be used any time of day to boost your fluid and nutrient intake, or used in conjunction with your workouts to maintain hydration.

Start with the recommended base recipe, and add additional ingredients to create one of these three delicious, hydrating beverages.

BASE ELECTROLY TE DR INK

2 cups coconut water

1 tea bag of yerba mate, green tea, or herbal tea (your choice)

Sweetener of choice (dates, coconut sugar, or agave for use during

exercise, Stevia if used to boost fluid intake when not working out)

Sea salt or dulse to taste

Let yerba mate or tea of choice steep overnight in the coconut water, either in the fridge or room temperature. In the morning, add in sweetener, and sea salt for a complete electrolyte beverage. HOW TO USE I T

1 Combine all ingredients with the basic electrolyte beverage in a blender and blend until smooth. 2  As you pour the liquid into your drinking bottle, strain the pulp with a fine mesh strainer. (continued on the next page...)

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Electrolyte Drinks for Athletes (continued)

WATERMELON GINGER ZING

This beverage is a great choice if you are experiencing joint or muscle inflammation. Ginger is naturally anti-inflammatory, and supports effective circulatory function.

WHAT TO USE

1 cup fresh watermelon, diced or cubed

1½ cups chilled berry flavored tea (herbal or green) such as pomegranate, acai, or raspberry

1 tsp fresh ginger (minced or solid)

1 tsp coconut sugar

1 pinch unrefined, sea salt or dulse

HOW TO USE I T

1 Combine all ingredients with the basic electrolyte beverage in a blender and blend until smooth. 2  As you pour the liquid into your drinking bottle, strain the pulp with a fine mesh strainer.

APRICOT-GOJI HYDRATOR

Goji berries contain plant-based iron, and are a good source of vitamin C, to aid in iron absorption. Iron supports red blood cell production, and when combined with the functional sugars in apricots, provides a nourishing boost. Cinnamon is gently warming, and can help regulate blood sugar release.

WHAT TO USE

4 dried apricots

1½ Tbsp dried goji berries

½ tsp cinnamon

1 tsp lemon juice

2½ cups chilled rooibos or green tea (citrus green tea or spiced rooibos work well)

1 pinch unrefined, sea salt or dulse

HOW TO USE I T

1 Combine all ingredients with the basic electrolyte beverage in a blender and blend until smooth. 2  As you pour the liquid into your drinking bottle, strain the pulp with a fine mesh strainer.

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Electrolyte Drinks for Athletes (continued)

CUCUMBER MINT MOJITO

Cucumbers contain silica, a supportive nutrient for connective tissue health, helping to support your tendons, ligaments and cartilage. Leave the skin on while blending, and choose organic where possible. This drink will be infused with chlorophyll, the alkaline-forming green pigment found in the skin of the cucumber.

WHAT TO USE

½ cucumber (chopped)

½ lime (juiced)

1 tsp coconut sugar

2 cups chilled mint tea (herbal or green tea)

1 pinch unrefined, sea salt or dulse

HOW TO USE I T

1 Combine all ingredients with the basic electrolyte beverage in a blender and blend until smooth. 2  As you pour the liquid into your drinking bottle, strain the pulp with a fine mesh strainer.

OTHER CONS IDERAT IONS

Depending on your activity level, you may choose to include additional nutrients. Once you’ve picked the beverage of your choice, use the guide below for options to add, in support of your goals.

For lower intensity, longer duration exercise (60 minutes or more), choose one additional fuel source:1 Tbsp of chia seeds, added after blending/straining the ingredients in your base recipe.

Note: Chia seeds naturally add texture to your drink, especially when left in liquid

for several hours.

1 Tbsp of coconut oil. Add into your blender with other ingredients.

For higher intensity, shorter duration exercise, choose one additional fuel source to add before blending:2-3 dried dates

1 tbsp coconut sugar

1 tbsp maple syrupHigh Intensity Hydration

For more Thriving check out Brendan’s Thrive Trilogy of books.

Thrive Foods, Thrive: The Vegan Nutrition Guide, and Thrive Fitness (In Canada: Whole Foods to Thrive, Thrive Diet, and Thrive Fitness)

USA: Da Capo Press | Canada: Pengiun