Fall is one of my favorite times of year. I love picking apples, visiting pumpkin patches, and going to haunted houses. My family and I also love to hike the nearby Shenandoah Mountains. But one thing I’m always reminding my kids is that although the weather is cooler, it’s still important to stay hydrated and to keep your electrolytes balanced.

But I hate all the additives and sugar in pre-made sports drinks so I decided to make my own. Luckily, I came across a recipe that Sarah Munro (the heroine in ONE DARK WISH, book 2 in the Deadly Force series) found that dates to the 18th century. It’s a simple concoction of dried hibiscus leaves, lemons, salt, and pure maple syrup–all ingredients which are filled with sodium, potassium, magnesium and calcium. This older recipe has been updated with Pink Himalayan Salt which adds more trace minerals. This is a super easy recipe to make and is so versatile. You can drink it directly over ice. Add it to a fruit slushie or protein shake. Make ice cubes that you can add to iced tea. You can even add it to other recipes. Because of its slightly fruity flavor, the options are limitless!

Sarah Munro’s Electrolyte Replacement


  • 3 cups fresh, filtered water
  • juice from 1 whole lemon
  • 3 Tablespoons pure maple syrup
  • 1/4 teaspoon Himalayan sea salt
  • 6 Hibiscus flower heads, dried (can be purchased online from Amazon or other natural food stores)


In a 1-quart heat-proof glass canning jar, add all of the ingredients, making sure to add the water last. Stir the mixture well until the maple syrup dissolves completely. Let sit for ten minutes for all the ingredients to infuse.

Stir one more time and let it cool completely on the counter. Once cooled, cover the glass jar tightly and store in the refrigerator for up to three weeks.

When you use, strain the liquid into a glass filled with ice. Drink whenever you feel dehydrated like while you’re sick or after a hard workout. This infusion can be diluted with more fresh, filtered water. It can even be frozen into ice cubes and added to water after working out. You can also add whatever chopped fruit or herbs you’d like, or add it to a frozen fruit slushie.


I am not a medical professional and nothing written on this blog is medical advice. None of my statements have been evaluated by the FDA (I am legally required to give you this disclaimer).

It is important to do your due diligence before foraging, harvesting, and/or consuming any type of medicinal plant.

  • If you are taking any medications, talk to your doctor about any potential drug interactions.
  • If you are allergic to anything, make sure whatever you are foraging is not in the same family. Example: While dandelions are typically considered safe, those who are allergic to ragweed, latex, daisies, or any other plants in the same or similar families, may not be able to consume dandelion.

Always research potential side effectsdosage recommendations, and how to properly prepare and consume each medicinal plant.

Always make sure you are foraging what you believe to be. Fully prepare and study the anatomy before harvesting wild plants.

Always make sure your kitchen/work area is clean and that all materials are sterilized.

Do not forage plants from areas that have been sprayed within the past 2 years at the very least.

I am not legally or morally responsible for the health of any of my readers. Please do your own research!

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