1/4 cup fresh juice
lemon, lime, orange, grapefruit or any fresh fruit puréed
2 Tbs sweetener
honey or maple syrup, or 5-8 drops of Stevia
fresh ginger root
finely grated or brewed in a tea
1 qt liquid
plain water, green tea, herbal tea or coconut water
1/4 tsp Himalayan sea salt
Chia seeds
Whether you're on the river, on the rock, riding the ocean waves or dealing with dehydration, there are times when you need more than plain water to hydrate and replace lost electrolytes. Commercial sports drinks are loaded with refined sugar, artificial flavors and colors that don't do your body good! Try this simple recipe and you can adjust the sweetness level to your liking or to accommodate your activity level.
Combine all ingredients and stir well.
Store in refrigerator for up to one week.
Make your own chia gel by pouring 1 cup of water over 3 Tbs of chia seeds. Let it sit overnight in the fridge. Use the gel to stir into your drink in any amount you like.

Ginger calms the stomach and may help reduce muscle pain.

Chia seed are high in omega 3’s , potassium, calcium and antioxidants.

Coconut water is a good source of potassium.

If you need hydration for endurance you may choose to use a green tea base for a little caffeine.

Himalayan pink salt contains essential minerals you won't get in a refined white table salt.