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| Homemade Electrolyte Drink |
Homemade Electrolyte Drink
A Naturally Sweetened, Low-Sugar Hydration Boost You Can Make in MinutesWhen you're feeling drained, working out, recovering from illness, or fasting, staying hydrated is key—but not just with water. Electrolytes like sodium, potassium, and magnesium are essential for keeping your body in balance. This homemade electrolyte drink is a quick, all-natural solution that restores hydration and energy without the added sugars or artificial ingredients found in store-bought sports drinks.
With only 8 calories per serving, this drink is light, refreshing, and perfect for adults, kids, and athletes alike. Whether you're dealing with dehydration, diarrhea, or need a fasting-friendly electrolyte drink, this simple recipe covers all the bases.
Why You’ll Love This Homemade Electrolyte Drink
This DIY electrolyte drink has become a go-to for so many reasons:
Naturally sweetened and sugar-freeContains no dyes, preservatives, or artificial flavors
Only 1.5g of sugar and 8 calories per serving
Includes all six major electrolytes: sodium, potassium, calcium, magnesium, chloride, and phosphorus
Easy to customize with your favorite flavors
If you're looking for an alternative to sugary drinks or wondering how to make an electrolyte drink like Mayo Clinic recommends, this recipe keeps it clean and simple.
Ingredients & Substitutions
You’ll only need a few basic ingredients to whip up this hydrating drink. Here’s what each one does and how you can customize:
Lemon Juice – Adds tartness and vitamin C. Both fresh and bottled lemon juice work well. Lime juice is a great substitute.
Apple Cider Vinegar – Offers trace minerals, enhances flavor, and aids digestion. Raw, unfiltered ACV is ideal.
Sea Salt – Provides sodium and chloride, which help maintain fluid balance. Pink Himalayan or Celtic sea salt work too.
Potassium Chloride – Found as "NoSalt" or “Lite Salt” in most grocery stores. It adds potassium, which helps prevent muscle cramps and supports heart function.
Besti Powdered Sweetener – This zero-calorie, keto-friendly sweetener dissolves easily and has no aftertaste. You can also use monk fruit, stevia, or erythritol.
Optional: Magnesium Glycinate Powder – A gentle, absorbable form of magnesium that supports muscle recovery, nerve function, and hydration. Add only a pinch to avoid digestive upset.
Want to boost calcium or phosphorus? Use unsweetened coconut water in place of plain water for a more complete electrolyte profile.
How To Make a Homemade Electrolyte Drink
This drink is quick and easy to prepare—perfect when you need hydration fast.
Ingredients (1 Serving)
1 cup water (filtered or coconut water)1 tablespoon fresh lemon juice
1 teaspoon apple cider vinegar
⅛ teaspoon sea salt
⅛ teaspoon potassium chloride (NoSalt or Lite Salt)
1–2 teaspoons Besti powdered sweetener (or to taste)
Instructions
Add all ingredients to a mason jar or water bottle.Shake well until all powders and salt are fully dissolved.
Taste and adjust sweetener if needed.
Pro tip: Double or triple the batch and store in the fridge for up to 3 days.
Flavor Variations
This basic recipe is totally customizable. Here are some fun twists:
Minty Watermelon – Swap water for watermelon juice and add fresh mint leaves.
Citrus Blend – Use lime, orange, or grapefruit juice instead of lemon. A mix of juices makes it even more flavorful.
Berry Blast – Blend ¼ cup of strawberries or blueberries and strain the puree into your drink.
Coconut Electrolyte Drink – Use unsweetened coconut water to naturally increase magnesium and calcium levels. Great for athletes and post-workout recovery.
Fasting-Friendly Tip – Skip the sweetener if you're in a strict fast and need zero insulin response.
When To Use This Homemade Electrolyte Drink
This versatile drink supports hydration in many situations:
Post-Workout – Replenish electrolytes lost through sweat.During Illness – Helpful for dehydration from diarrhea, fever, or vomiting.
For Fasting – Keeps electrolytes balanced during intermittent or extended fasting.
For Kids – A healthier alternative to store-bought sports drinks. Use mild flavors and lower vinegar for picky palates.
Everyday Hydration – Beat fatigue, headaches, and low energy with better hydration.
Nutrition Info (Per Serving – Approximate)
Calories: 8Carbohydrates: 1.5g
Sugars: 0g added sugar
Sodium: 300mg
Potassium: 250mg
Magnesium: ~50mg (if added)
Final Thoughts
This homemade electrolyte drink is simple, affordable, and effective. Whether you need a quick recovery drink after exercise or want a daily hydration boost without sugar, this recipe delivers all the essential minerals your body needs. Unlike commercial drinks, it's light, refreshing, and made with ingredients you can trust.
Feel free to experiment with your own flavor combos and enjoy the benefits of better hydration—naturally!
Homemade Electrolyte Drink
Refresh and replenish with a simple yet delicious homemade electrolyte drink! Think Gatorade, but without all the added sugars, dyes, and artificial ingredients.
Ingredients
- ▢4 cups of water (960 ml)
- ▢1-2 inch chunk ginger, smashed and roughly chopped
- ▢1/2 cup fresh orange juice (120 ml)
- ▢1/4 cup fresh lemon juice (60 ml)
- ▢2 tablespoons fresh lime juice (30 ml)
- ▢1/4 teaspoon sea salt
- ▢1/4 teaspoon baking soda
- ▢2-3 tablespoons pure maple syrup or honey (see notes for alternatives)
Instructions
- Add the water, orange juice, lemon juice, lime juice, and ginger to a medium-sized saucepan. Place over medium heat and bring to a simmer.
- Add the baking soda and salt to the pot. Stir to dissolve. The liquids will foam up after you add the baking soda, so keep an eye on the pot to watch for overflow. The foaminess will reduce after a minute or so. Turn the heat down to medium-low and gently simmer for about 2 minutes.
- Turn off the stove and remove the pot from the heat. Stir in 2 tablespoons of maple syrup or honey until fully dissolved.
- Place a fine mesh strainer over a large, heat-safe bowl. Pour the electrolyte drink into the bowl through the strainer to filter out the solid ginger pieces and citrus seeds. Taste and sweeten with more maple/honey if needed.
- Serve hot or cold. To serve cold, wait for the juice to cool fully before transferring to refrigerator-friendly closed containers. Keep in the fridge for up to 5 days and enjoy or pour into ice cube molds and freeze. Electrolyte ice cubes can be added to water or juice for an extra boost of hydration.
Notes
- What Type of Sweetener? Use maple syrup for vegan and low FODMAP options. You can use a low carb sugar alternative instead, but you will need to add the correct amount at your own discretion. Check the packaging labels for your specific sweetener for guidance. If in doubt, start out with a small amount of sweetener, taste, and add more as needed.
