Healthy Hydration


We write often about the importance of hydration. Here’s a healthy drink to prevent dehydration when you’re planning to be out in the hot summer sun or have spent too much time in dry, air-conditioned settings.

Coconut water is known for providing electrolytes, and this concoction will make it even better than sugary, artificially-colored rehydration beverages.


  • 2 Tbsp fresh lemon juice
  • 2 Tbsp fresh lime juice
  • 1½ cups coconut water
  • ½ cup water
  • 1 tbsp honey
  • ½ tsp grated ginger root
  • Sea salt to taste


  • Combine all ingredients in a blender.
  • (Optional) Pour over ice
  • Enjoy


Coconut water provides potassium, magnesium, calcium, phosphorus, and sodium. These minerals replace what you lose in sweat and prevent muscle cramps. The other ingredients also provide vitamins and minerals, and have these additional benefits:

  • Ginger is good for relieving gastrointestinal distress, which can occur as dehydration sets in.
  • Citrus juice is high in antioxidants, which stop cellular damage, lower inflammation, and boost the immune system.
  • Honey maintains blood glucose and allows muscle efficient muscle recovery when exercising. It also helps speed up wound healing.

 In a hurry?

No problem.

You can substitute bottled lemon and lime juice for fresh, raw fruit. You can also find grated ginger in jars in well-stocked grocery stores. You can use boxed coconut water for this lemon-lime quencher. Just make sure they are organic and non-GMO.

Jessica Needle, ND practices at Optimal Health Center

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