Stay Hydrated, Stay Strong: With My Vitamin C Powerhouse Electrolyte Recipe

Stay Hydrated, Stay Strong: With My Vitamin C Powerhouse Electrolyte Recipe

By Chris Gowen, Founder of Directional Force

When pushing your body through intense workouts, hydration is more than just drinking water—it’s about replenishing what you lose and supporting your system under stress. I’ve spent years fine-tuning ways to optimize my performance, and this hydration recipe has been a game-changer for me.  I would work long hours and then kick my ass in the gym, which would leave my immune system overly taxed, and I would get sick. 

This recipe is packed with 2000 mg of vitamin C powder or more, depending on how you're feeling and what your expected output is for the session, week, etc. 1 teaspoon of sea salt, and the juice of a fresh lemon, this drink is designed to keep you hydrated, boost your immune system, and support recovery during the toughest training sessions. Here’s the recipe and why each ingredient matters.

The Recipe for my: 64-Ounce Performance Support Drink

Ingredients:

  • 64 ounces of filtered water

  • 2000 mg (2 grams) vitamin C powder (preferably L-ascorbic acid) - You can add more if you're feeling immune compromised or have a very intense workout that day.

  • 1 teaspoon high-quality sea salt (Himalayan or Celtic recommended approximately 800–1200 mg of sodium total.

  • Note: If you have specific health conditions (e.g., hypertension), consult a doctor before increasing sodium intake.

  • Juice of 1 fresh lemon (approximately 2–3 tablespoons)

Instructions:

  1. Pour 64 ounces of filtered water into a large glass or BPA-free container.  You can adjust water and ingredients with expected output.

  2. Add 2000 mg or more of vitamin C powder and stir until fully dissolved.

  3. Mix in 1 teaspoon of sea salt, shaking until it dissolves completely.

  4. Squeeze the juice of one fresh lemon into the mixture, stirring gently.

  5. Chill in the refrigerator or add ice for immediate use. Shake or stir before drinking to ensure even distribution.

You can adjust ingredients by the volume and intensity of training

Yield: 64 ounces 
Prep Time: 5 minutes
Best For: Pre-workout, intra-workout, or post-workout hydration

Why This Recipe Works: The Science Behind the Ingredients

Each component of this hydration drink is carefully chosen to support your body during intense training, especially when your central nervous system (CNS) takes a hit from high-intensity workouts. Let’s break down the benefits of each ingredient, with a special focus on vitamin C’s role in immune support and CNS recovery.

Vitamin C (2000 mg): The Immune and Recovery Booster

Vitamin C, a potent water-soluble antioxidant, is a powerhouse for athletes. During intense workouts, your body undergoes oxidative stress, and your CNS experiences significant strain from coordinating muscle contractions and maintaining focus. Here’s how 2000 mg of vitamin C powder supports you:

  • Immune System Support During Training: Intense exercise temporarily suppresses the immune system by increasing cortisol and oxidative stress, which can make you more susceptible to illness. Vitamin C helps neutralize free radicals, reducing oxidative damage and supporting immune cell function, such as neutrophils and lymphocytes, which are critical for fighting infections. A 2016 study found that vitamin C supplementation can reduce oxidative stress markers in workers exposed to high physical stress, suggesting similar benefits for athletes.

  • CNS Recovery: Remember the body doesn't retain Vitamin C, so you need it everyday.  The CNS is taxed during high-intensity training, leading to fatigue and reduced performance over time. Vitamin C supports neurotransmitter synthesis, including dopamine and norepinephrine, which are essential for maintaining mental focus and motor control. It also aids in reducing inflammation in neural tissues, helping you recover faster from CNS fatigue.

  • Collagen Production and Tissue Repair: Vitamin C is vital for collagen synthesis, which strengthens connective tissues like tendons and ligaments strained during workouts. This supports recovery and reduces injury risk.

  • Antioxidant Protection: By combating free radicals generated during exercise, vitamin C helps protect muscle cells and supports faster recovery, allowing you to train harder and more consistently. A 2021 study highlighted its role in reducing oxidative stress in chronic conditions, which translates to exercise-induced stress.

  • Blood Pressure and Vascular Health: Vitamin C may lower blood pressure and improve vascular responsiveness, ensuring better blood flow to muscles during workouts, which enhances performance and nutrient delivery.

Note: The 2000 mg dose is higher than the Recommended Dietary Allowance (RDA) but within safe limits for most adults (upper limit is 2000 mg/day to avoid gastrointestinal upset). Always consult a healthcare provider if you have concerns about high doses.

Benefits Beyond Recovery

Adding vitamin C to your hydration routine does more than curb oxidative stress. It can:

  • Enhance Endurance: By reducing cellular damage, it may delay muscle fatigue during long sessions.

  • Support Joint Health: Collagen synthesis strengthens tendons and ligaments, reducing injury risk.

  • Boost Mood: VitaminJournal of Sports Science suggests vitamin C may lower cortisol, potentially improving post-workout mental clarity.

Sea Salt (1 Teaspoon): The Electrolyte Balancer

Sea salt, especially high-quality options like Himalayan or Celtic, provides sodium and trace minerals essential for hydration and performance. Here’s why it’s critical:

  • Electrolyte Replenishment: Sodium is the primary electrolyte lost in sweat, and intense workouts can deplete it rapidly. A teaspoon of sea salt provides approximately 2300 mg of sodium, which helps maintain fluid balance, prevent muscle cramps, and support nerve function. Unlike table salt, sea salt contains trace minerals like magnesium, potassium, and calcium, which further aid hydration and muscle function.

  • Hydration Retention: Sodium helps your body retain water, ensuring you stay hydrated longer. This is especially important during prolonged or high-intensity sessions where dehydration can impair performance and increase CNS stress.

  • Muscle and Nerve Function: Sodium works with potassium to regulate muscle contractions and nerve signaling, reducing the risk of cramps and fatigue. This supports the CNS by ensuring smooth communication between brain and muscles.

  • Trace Mineral Benefits: The trace minerals in sea salt, such as magnesium and potassium, support energy production and muscle recovery, complementing the effects of vitamin C.

Lemon Juice (1 Lemon): The Flavorful Nutrient Boost

The juice of one lemon adds flavor, vitamin C, and additional electrolytes to make this drink both functional and refreshing. Here’s how it contributes:

  • Additional Vitamin C and Antioxidants: A single lemon provides about 30–40 mg of vitamin C, adding to the 2000 mg from the powder. It also contains flavonoids, which act as antioxidants to further reduce oxidative stress during workouts. These compounds help prevent muscle damage and support recovery.

  • Potassium Source: Lemon juice provides approximately 50–60 mg of potassium per lemon, which supports muscle function and helps balance sodium levels, reducing the risk of cramps and aiding CNS recovery.

  • Improved Mineral Absorption: The citric acid in lemon juice enhances the absorption of minerals like magnesium and calcium, which are present in trace amounts in sea salt. This maximizes the effectiveness of the electrolyte mix.

  • Digestive Support: Lemon juice can stimulate digestion, reducing bloating or discomfort during workouts, which indirectly supports performance by keeping you comfortable.

  • Flavor and Palatability: The tangy, refreshing taste of lemon makes the drink enjoyable, encouraging consistent hydration without the need for artificial sweeteners or flavors found in commercial sports drinks.

Why This Recipe Stands Out

This 32-ounce hydration drink is a natural, cost-effective alternative to store-bought sports drinks like Gatorade or LMNT. Unlike many commercial options, it avoids artificial sweeteners, colors, and preservatives, relying instead on wholesome ingredients. The combination of vitamin C, sea salt, and lemon juice addresses multiple aspects of athletic performance:

  • Immune Support: The high dose of vitamin C bolsters your immune system, counteracting the immune suppression caused by intense exercise.

  • Electrolyte Balance: Sea salt and lemon juice replenish sodium, potassium, and trace minerals, preventing dehydration and supporting muscle and nerve function.

  • CNS Recovery: Vitamin C and electrolytes work together to reduce oxidative stress and support neurotransmitter function, helping your CNS recover from the demands of training.

  • Taste and Simplicity: The recipe is easy to prepare, budget-friendly, and delicious, making it practical for daily use.

Tips for Best Results

  • Timing: Drink 8–16 ounces 30 minutes before a workout to preload electrolytes, sip during exercise, and consume the rest post-workout for recovery.

  • Customization: Add a teaspoon of raw honey or maple syrup for a carbohydrate boost during longer workouts (optional, but adds about 60–80 calories and 15–20 grams of carbs).

  • Storage: Store in a refrigerated, airtight container for up to 24 hours to maintain vitamin C potency. Shake before drinking.

  • Safety: Consult a doctor if you have kidney issues, are on a low-sodium diet, or are sensitive to high doses of vitamin C.

This hydration recipe is more than a drink—it’s a tool to elevate your training, protect your immune system, and support your body’s recovery. I have a habit of pushing my body, even when I should pull back some.  I feel that it's helped me stay consistent and not sidelined by illness.  Try it during your next workout and let me know if you feel the difference.  Stay Up 💪🏼

 

For more performance tips, check out the Force Multiplier Magazine at DirectionalForce.com.

 

Disclaimer: This recipe is not medical advice. Consult your healthcare provider before making significant dietary changes, especially if you have health conditions or concerns about high doses of vitamin C or sodium.  While vitamin C is generally safe, overdoing it can cause diarrhea, nausea, or kidney stones in susceptible individuals. Consult a healthcare provider if you have conditions like kidney disease or a history of oxalate stones.

The content contained in this article is for information purposes only, and is not meant to be a substitute or replacement for professional advice and medical consultation. It is just shared as information only, and with the understanding that Directional Force, LLC, (Directional Force) is not engaged in the provision or rendering of medical advice or services whatsoever. You unilaterally understand and agree that Directional Force shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in this article or any article provided by Directional Force. Please seek professional medical advice prior to engaging in, or undertaking any of the content, exercises, advice, and workouts provided by Directional Force.  

Article tags: