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