Summer Drinks: Hydrate

Cooling Herbal Electrolyte Drink

A mineral-rich summer drink made from two overnight herbal infusions, fresh lemon, maple syrup, sea salt, and a splash of fruit juice. Nettle, alfalfa, and oat straw create a nourishing mineral infusion, while marshmallow root, lemon balm, and spearmint bring a soft, cooling quality and a fresh herbal flavor.

Ingredients

Makes about 4 servings

Mineral Infusion

• 1 tablespoon dried nettle leaf
• 1 tablespoon oat straw
• 1 tablespoon alfalfa leaf
• 4 cups filtered water, just boiled

Cooling Infusion

• 1 tablespoon dried marshmallow root
• 1 tablespoon dried lemon balm
• 1 tablespoon dried spearmint
• 3 cups cool or room-temperature filtered water

To finish

• 1–2 tablespoons pure maple syrup, to taste
• ¼–½ teaspoon sea salt, to taste
• Juice of 1 lemon
• ½–1 cup tart cherry juice, or another unsweetened fruit juice
• Ice
• Fresh mint, lemon slices, or fresh berries, for serving

Preparation

1. Make the mineral infusion

Place the nettle, oat straw, and alfalfa in a large heatproof jar or pitcher.

Pour 4 cups of freshly boiled water over the herbs. Cover and allow to steep for 8 hours or overnight.

The long infusion gives the water more time to extract the water-soluble minerals and other compounds from these nourishing herbs.

2. Make the cooling infusion

Place the marshmallow root, lemon balm, and spearmint in a separate jar.

Pour 3 cups of cool or room-temperature water over the herbs. Cover and refrigerate for 8 hours or overnight.

Marshmallow root is rich in mucilage, a group of polysaccharides that becomes silky and slightly viscous when hydrated. A cool extraction is traditionally preferred because it draws out this mucilage without relying on heat.

Lemon balm and spearmint also work beautifully in a cold infusion, producing a fresh, delicate flavor.

3. Strain

The next morning, strain both infusions well. You can reserve the herbs and make a second, weaker infusion if desired.

4. Combine

In a large pitcher, combine:

• 3 cups mineral infusion
• 2 cups cooling infusion
• ¼–½ cup tart cherry juice
• Juice of 1 lemon
• 1–2 tablespoons maple syrup
• ¼–½ teaspoon sea salt

Stir well and taste. Add more lemon, maple syrup, salt, or fruit juice according to your preference.

Serve well chilled over ice.

Why two different infusions?

The two preparations are intentional.

Nettle, oat straw, and alfalfa are hardy leafy herbs that lend themselves well to a long, hot infusion. Nettle in particular contains minerals including potassium, magnesium and calcium, although the amount extracted into a homemade tea is variable.

Marshmallow root is different. Its most characteristic component is mucilage, which creates a soothing, slippery texture. A cold infusion is traditionally used to maximize this mucilaginous extraction.

The result is a drink that combines the mineral character of the first infusion with the soft, cooling quality of the second.

Why add salt and lemon?

Sea salt provides sodium, the electrolyte most directly lost through sweat. Lemon adds acidity and brightness while balancing the earthy flavor of the herbs.

The herbs contribute minerals, but because homemade herbal infusions are not standardized, this drink shouldn’t be considered a precise replacement for a commercial electrolyte formula after prolonged or intense exercise.

Why tart cherry juice?

Tart cherry juice isn’t essential to the electrolyte function of the drink. It adds acidity, natural fruit sugars, deep color, and anthocyanins, the polyphenolic pigments found in red, purple, and blue fruits.

Tart cherry has received particular attention for exercise recovery because of its anthocyanin and polyphenol content. Research suggests it may help some aspects of recovery following strenuous exercise, although results are mixed and the evidence is not strong enough to treat it as a universal recovery aid.

For an everyday summer drink, you can use whatever fruit juice you enjoy instead.

Juice variations

Pomegranate
Tart, slightly bitter, and rich in polyphenols. A beautiful pairing with the earthy herbs.

Blackcurrant
Very tart and intensely fruity. Use a small amount and dilute well.

Blueberry
Milder and sweeter, with a beautiful deep purple color.

Watermelon
Light, refreshing, and naturally sweet. Particularly good when you want the drink to feel more like a summer refresher than an herbal tonic.

Unsweetened cranberry
Very tart, so combine it with a little extra maple syrup and plenty of water.

A note on oat straw

In traditional herbalism, oat straw is often described as a soothing and cooling herb, making it especially appealing in a summer drink intended to feel replenishing rather than stimulating. Modern evidence is more limited; the European Medicines Agency recognizes oat herb primarily on the basis of traditional use for mild mental stress and to aid sleep.

For that reason, “cooling and soothing” is best understood here as a traditional herbal description, rather than a claim that oat straw literally lowers body temperature.

(This particular recipe was inspired by Sofie Esperanza’s herbal electrolyte infusion. Her approach to combining mineral-rich herbs with a cooling herbal infusion was the starting point for this recipe. Though, I first came across the idea of combining nettle, oat straw, and alfalfa infusions for mineral-rich overnight teas as an ecological replacement for green juice from the book ‘Witches’___seasonal recipes.’ I’ve adapted the proportions, ingredients, and preparation methods from these two sources to create a variation on a theme.

Coconut Water Electrolyte Drink

• 1 cup of coconut water
• 1/2 cup of water
• 1/4 teaspoon of sea salt
• 1 tablespoon of honey
• Juice from 1/2 lemon

Mix all the ingredients together in a jar and shake well. Serve chilled.

Watermelon Electrolyte Drink

• 2 cups of chopped watermelon
• 1 cup of coconut water
• Juice from 1 lime
• 1/4 teaspoon of sea salt

Blend all the ingredients together in a blender until smooth. Serve chilled.

Cucumber Mint Electrolyte Drink

• 2 cups of water
• 1/2 cucumber, sliced
• 1/4 cup of fresh mint leaves
• Juice from 1 lime
• 1/4 teaspoon of sea salt

Blend all the ingredients together in a blender until smooth. Serving room temperature is ideal but please chill if desired.