Lacto-Fermented Electrolyte Drinks


When the temperatures begin to rise, our first inclination is to drink as much water as possible. This is good, in fact necessary, but there is something else our bodies need as well.

When we sweat a great deal, due to physical exertion or extreme heat, we lose electrolytes through that sweat. Those electrolytes are common minerals that we all need: sodium, potassium, magnesium, and more.

If we are depleting these minerals through sweating and we continue to drink a lot of water it's possible to flush out the more minerals the needs to maintain electrolyte balance.

The many sports drinks on the market labeled as “electrolyte drinks” do contain various added minerals to help support that electrolyte balance when you need it most, but they also contain loads of sugar.

There is a beverage, however, that contains ionic minerals, small amounts of (needed) sugar, and lactic acid: all of which can perfectly maintain that electrolyte balance naturally.

Lacto-fermented beverages are naturally fermented through a process of lactic acid bacteria fermentation. The acids naturally present plus the sugars used in the ingredients produce a drink more hydrating than water because of its mineral content.

The General Lacto-fermented Beverage Formula

There is a basic formula for a homemade cultured beverage you can make in your home kitchen and consume on those hot summer days, or whenever you need that extra hydration.

A simple combination of live whey (strained from cultured yogurt or kefir), sugars (juice and or sweeteners), and flavorings (herbs, fruits, extracts, etc.) can be combined with water to make myriad flavors of lacto-fermented hydrating beverages. Experiment by using about 1/2 cup of whey per gallon of water combined with sweeteners and flavorings to taste.

A Host of Cultured Beverages

There are more specific lacto-fermented beverage recipes you can prepare as well.

Rejuvalac. This age-old fermented beverage is made by sprouting a grain like wheat or barley and then soaking it once more. The water from the soaking process is then consumed for its hydrating properties.

Kombucha. This fermented tea beverage is regaining popularity for its delicious and healthful benefits. Because of its detoxing properties some find it slightly dehydrating so it is best consumed in smaller quantities along with plenty of fresh water.

Water Kefir. This is popular as an electrolyte beverage because of its light, sweet, fizzy flavor. It is delicious when flavored with various fruits, which makes it especially well-suited for those hot summer days.

Orangina. This is a lacto-fermented orange beverage described in the book Nourishing Traditions by Sally Fallon.

Lacto-Fermented Lemonade. This fizzy, sweet, and tangy version of lemonade is lower in sugar and higher in minerals and enzymes than the lemonade you may have grown up with.

A Note on Summer Fermentation

The tricky part of making these lacto-fermented electrolyte beverages is that you will be culturing them during the hottest part of the year. Fermentation is a fluid process, with the results depending greatly on environmental factors such as temperature and time.

So if your kitchen is above 85°F in the summertime, you may have to watch your ferments closely. Check them every day to be sure that the gases they produce will not explode your bottles. Also, realize that they will culture faster in the warmer temperatures and the rapid process can sometimes produce off flavors. So do try to find the coolest place in your home for culturing these beverages as well as all of your other cultured foods during warmer weather. 

Bottled Water Kefir

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Water Kefir Grains Water Kefir Grains (starter culture)
Kombucha Tea Starter Culture Kombucha Starter Culture
750 ml Flip top Bottle for Water Kefir 750 ml Flip-top Grolsch-style Bottle

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