hiking Walking in Ibiza

Electrolytes – do you need to recharge yourself?

You need support when doing a lot of sport and work

Balance the exercise, know  your power, build it slowly.
Balance the exercise, know your power, build it slowly.

So I have been walking long distances again. And had some longer working days and extra stress, plus Ibiza has become hotter and hotter. All that resulted in me being a bit ill with runny nose, coughing all the time and just generally getting tired more easily. Being a strong woman, I ignore it and try to find solutions that make me stronger and help me get over this.

Luckily for me, I met an outdoor activity instructor from UK a week ago, while I was testing Cap des Falco new path (not in the linked blogpost). He recognized me from seeing me walk somewhere in Ibiza before (I always wear the same clothes – best sporting clothes for walking in Ibiza weather ever!). And he said I have a low level of electrolytes.

What are electrolytes?

An electrolyte is a compound that ionizes when dissolved in suitable ionizing solvents such as water. This includes most soluble salts, acids, and bases. All known higher lifeforms require a subtle and complex electrolyte balance between the intracellular and extracellular environment. In particular, the maintenance of precise osmotic gradients of electrolytes is important. Such gradients affect and regulate the hydration of the body as well as blood pH, and are critical for nerve and muscle function. Various mechanisms exist in living species that keep the concentrations of different electrolytes under tight control.

Both muscle tissue and neurons are considered electric tissues of the body. Muscles and neurons are activated by electrolyte activity between the extracellular fluid or interstitial fluid, and intracellular fluid.

In oral rehydration therapy, electrolyte drinks containing sodium and potassium salts replenish the body’s water and electrolyte levels after dehydration caused by exercise. Athletes exercising in extreme conditions (for three or more hours continuously e.g. marathon or triathlon) who do not consume electrolytes risk dehydration (or hyponatremia).


A simple electrolyte drink can be home-made by using the correct proportions of water, sugar, salt, salt substitute for potassium, and baking soda

Electrolytes are commonly found in fruit juices, coconut water, sports drinks, milk, and many fruits and vegetables (whole or in juice form) (e.g. potatoes, avocados).

See more in Wikipedia.

NOW, about the suggestion …

A rehydration – electrolyte full drink to recharge

Back to the outdoor activity instructor and his suggestion for me. A electrolyte mix-drink:

electrolyte drink
coconut-lemon-water-salt-sugar electrolyte drink mix


An electrolyte recipe

– 1/4 coconut milk
– 3/4 water
– squeese the juice of half the lemon
– pinch of salt
– pinch of sugar

mix it well, drink. If you really have troubles, drink four glasses of it, a glass being ca 0,5l. I am testing it now, it is a funny sweet-citrus taste drink. I will let you know if I feel any better.

Have questions?

Drop me a line at liisitoom(at)gmail.com or follow me at Twitter or at Pinterest.

Read about walking routes in NorwayMy 6 favorite walking routes in Ibiza What I do when I am not walking: Lifestyle coaching and PR.

About the Author


Performance coach, blogger and activist.

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