Electrify your Reboot!
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
Have you ever found yourself grappling with muscle cramps, fatigue, dizziness or headache during a Reboot? These side effects are very common and can be related to detox-like symptoms the first few days, but generally are a sign that your fluid intake may be out of balance.
Despite drinking at least 64 oz/2 L of fresh vegetable and fruit juice during a juice-only Reboot, you still need to include plenty of water to stay hydrated. For example, if the weather is warm, you are physically active or moving your bowels often, you will need to focus on keeping up with fluids, including electrolyte rich choices.
Why not water alone?
Electrolytes are important nutrients that play many vital roles in our body including the conduction of electrical impulses essential for maintaining a healthy heart rhythm, muscle contractions and overall cellular stability. These include sodium, potassium, magnesium and calcium.
Which reboot friendly foods are rich in electrolytes?
Veggie pulp based broths (and broth in general) are naturally sodium rich (add sea or Himalayan salt when making this at home for added electrolytes).
Coconut water is an excellent choice for a natural electrolyte rich beverage. Besides opening a young coconut and drinking directly from the fruit you can purchase packaged coconut water at most stores. Look for an unflavored variety without any added sugar or other ingredients in a soft box rather than a can.
Fruits and veggies rich in electrolytes include:
|
Sodium |
Potassium |
Magnesium |
Calcium |
| Celery | Carrots | Kale | Kale |
| Beets | Sweet Potato | Spinach | Spinach |
| Radish | Cantaloupe | Swiss Chard | Swiss Chard |
| Carrots | Honeydew | Beet Greens | Broccoli |
| Broccoli | Banana | Avocado | Collard Greens |
| Sweet Potato | Spinach | Collard Greens | Turnip Greens |
| Cauliflower | Zucchini | Cabbage | Orange |
| Lettuce | Avocado | Banana | Figs |
| Tomato | Cauliflower | Blackberries | Arugula |
| Cabbage | Tomato | Watermelon | Mustard Greens |
It’s all about balance with hydration:
While electrolyte rich fluids are important, if you are feeling dizzy or off you will also want to bump up your total fluids. Water is always a good choice but mix it up a bit for more flavor and nutrients by adding in some herbal tea, fresh ginger root & lemon in hot water, naturally flavored homemade waters, or even homemade almond milk here and there.
A truly natural sports drink:
Use the chart above to create your own sports drink! Add a bit of coconut water as desired for an extra electrolyte boost. Here are a few recipes balanced with these important nutrients:
Summer Games Inspired Sports Juice
How do you keep up with fluids during your reboot? Have you found a remedy for headaches and muscle cramps? We’d love to hear from you!