Healthy Hydration Made Easy

This ain’t your old sugar filled, neon-coloured bottle sports drink of choice.

This is better. Much better.


And all it involves is 4 (or optionally 5) simple ingredients.


It has been very hot, humid and muggy here lately, especially with all the particulate in the air from the 400+ forest fires currently burning in BC. As we all remember, I had the inclination to climb up a mountain and do a Zumba class with no A/C all in one day. I knew my body was crying out, not just for rehydration, but for some electrolyte replenishment as well.


We don’t drink those commercially prepared sports drinks – which really are nothing more than some sugar, water, sodium, and a pinch of potassium in a slick package with a pretty colour and catchy flavour name (you know the ones I’m talking about). Coconut water is where it’s at when it comes to a natural sports drink, and it just so happened I had enough intuition to pick up two that day.

What’s so great about coconut water? Here are the highlights¹:

  • high in potassium, something lacking in many modern day diets
  • contains 5 essential electrolytes (potassium, sodium, calcium, magnesium, phosporous)
  • low acid
  • only naturally occurring sugars

It has also been used as an intravenous fluid in the past, as it is one of the only natural substances that can be safely injected into our blood stream. Oh yeah, and it tastes good – light, slightly sweet, with the same consistency as water.

Although I do like the taste of coconut water on its own (as long as it’s chilled), I wanted to boost the nutrients and flavour profile of my rehydration beverage. We had strawberries and kiwis, which pair nicely together. I added the lime to give it a bit more of a tropical twist, and this beautiful blushing beverage was born.

Strawberry-Kiwi-Lime Rehydration Drink

serves 1


  • 1 cup fresh strawberries
  • 1 large kiwi, peeled and chopped coarsely
  • juice of 1 lime (2 – 3 tbsp)
  • 1 cup coconut water
  • pinch of sea salt (optional)


  • Measure out all your ingredients, and throw them in your blending device of choice.


  • Blend away, pour into a glass, and enjoy!


Nutritional stats* (without adding salt):

  • 155 calories, 1 g fat (0 g saturated or trans fat), 38 g carbs (7 g fibre, 18 g sugar), 3 g protein
  • 52 mg sodium, 1100 mg potassium
  • Daily values: Vitamin C – 311%;  Calcium – 8%;  Folate – 16%; Magnesium – 16%; Phosphorus – 9%; Iron – 5%

This frothy delight is a treat for the taste buds, and your body will thank you for sparing it from those other sports drinks. You are getting fibre, antioxidants, potassium, and phytochemicals galore! The strawberries have anit-inflammatory properties² (a bonus after working out), while the kiwi fruit has compounds that promote respiratory tract health² (a bonus for those living in areas affected by forest fires).

The pinch of salt helps balance out the potassium/sodium ratio, although most of us aren’t lacking in our sodium intake, so I list it as optional. If you know you don’t consume much sodium, and have had a very intense workout, you may want to add it. You can also easily turn this into a recovery drink after a taxing workout by adding a scoop of your favourite protein powder.

Alright everyone – get out there, enjoy summer, stay active, and keep hydrated. Perhaps with one of these – you know I’ll be enjoying them.


¹ Coconut water information obtained from

² Strawberry and kiwi fruit information obtained from The Encylcopedia of Healing Foods by Michael Murray, N.D.

* All nutritional information is approximate.

Tags: , , ,

Categories: Drink, Raw, Recipe, Vegan


Stay updated via RSS, Twitter, and Facebook!

5 Comments on “Healthy Hydration Made Easy”

  1. August 6, 2010 at 5:36 am #

    mannnn i’ve been eating strawberries in every way imagineable lately. smoothies, cereals, baked goods, oaty messes… my mom went ot the farmer’s market and got 5 cartons! i hadn’t thought about pairing it with a kiwi in smoothie form though!

  2. August 6, 2010 at 1:28 pm #

    Hmmm… Zico! Interesting. Have you tried with Vita Coco?

  3. August 6, 2010 at 5:55 pm #

    I’ll be honest–I really don’t like coconut water straight-up (odd considering I love coconut), but maybe I would like it in a smoothie. Thanks for the inspiration!

  4. August 6, 2010 at 8:03 pm #

    much better than anything you could ever find bottled and refrigerated!! and the color is deliciously bright! ❤

  5. August 8, 2010 at 9:27 pm #

    I love coconut water…but haven’t yet used it as a drink base! I can’t wait to try this…my little stuffy apartment is seriously dehydrating 🙂

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: