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Sports Nutrition for Women E-Course

Functional Hydration Recipe

This beverage is more hydrating than water!

Exercising or doing activities in hot environments? New to the heat for the season? Contrary to what many people may think, drinking less fluid when it’s hot actually lowers your tolerance for heat, not raises it. This is only the case in very specific protocols and doses. Generally speaking, the best way to beat the heat and help your body have an easier time exercising in it is to stay optimally hydrated. This Functional Hydration Recipe is great for outside of activity and perhaps during walks or very low intensity exercise. Thanks to this recipe’s sodium (salt) and small amount of carbs (maple syrup and perhaps juice) it is more hydrating than water. That’s right. The sodium and carbohydrates serve as electrolytes helping to pull water into the cell. A larger percentage of the fluid you take in will go to your cells to contribute to hydration, rather than getting peed out.

32 ounces water
1/10 teaspoon salt (a few pinches)
1 teaspoon maple syrup

optional flavor add-ins: a lemon squeeze, 1 ounce of fruit juice, a lime squeeze, a few drops of peppermint oil, brewed tea, bitters


  1. Combine and drink. Experiment with different flavors! The goal is to make fluid more appealing to get you to drink more of it as well as promote the fluid migrating into your cells with electrolytes (water and sugar).

Servings per Recipe: 1

Notes: Carry a reusable water bottle around with you everywhere you go. Fill the bottle with this formula to enhance hydration. Water alone will not hydrate your cells as effectively as this formula will. This formula will be particularly helpful when hydration needs are higher (hot temps, altitude, sweating, dry climate).

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