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
INGREDIENTS:
- 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)
DIRECTIONS:
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.
Important Disclaimer: Herbal Remedies, Wild Plants, and Foraging
The information shared in my Romance Herbalist posts is intended for educational, historical, and entertainment purposes only. I am not a physician, licensed herbalist, or other medical professional. Nothing on this website should be considered medical advice or a substitute for consultation with a qualified healthcare provider.
Herbs, flowers, spices, and other plants have been used for centuries in cooking, traditional remedies, and folk medicine. However, natural does not always mean safe. Some plants can be toxic, cause allergic reactions, interact with medications, or be unsuitable for certain medical conditions.
Before preparing, consuming, or using any herbal product, please keep the following precautions in mind:
- Medications and medical conditions: Consult a qualified healthcare professional before using herbs medicinally, particularly if you take prescription or over-the-counter medications, have an existing medical condition, are pregnant or breastfeeding, or are preparing something for children.
- Allergies: Research potential allergic reactions and cross-reactivity, especially if you have known allergies to plants, herbs, or spices.
- Plant identification: Never harvest or consume a wild plant unless you can positively identify it and confirm that it is safe for its intended use. Some poisonous plants closely resemble edible or medicinal varieties.
- Harvesting and foraging: Avoid collecting plants from roadsides, chemically treated areas, contaminated soil, or locations where pesticides, herbicides, or other pollutants may be present. Always follow local foraging laws and respect private property.
- Preparation and consumption: Research appropriate preparation methods, potential side effects, and safe quantities before using any plant. Certain plants may be safe in food but dangerous when concentrated or prepared incorrectly.
- Food safety: Use clean equipment, properly stored ingredients, and appropriate food-handling practices when preparing herbal teas, infusions, syrups, or other homemade products.
A note about traditional remedies: References to historical or folkloric uses of plants do not establish that those uses are medically effective or safe. Any discussion of potential health benefits is provided for general information and should not be interpreted as a recommendation to treat, cure, or prevent disease.
By choosing to forage, prepare, or consume any plant or herbal product discussed on this website, you accept responsibility for your own research, decisions, and safety. The author makes no guarantees regarding the safety, effectiveness, or suitability of any plant, recipe, or preparation described.
When in doubt, consult a qualified professional before using any herb or wild plant.
