Homemade Electrolyte Drink: Healthy Sports Drink For Hydration & Energy (2023)

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Homemade Electrolyte Drink: Healthy Sports Drink For Hydration & Energy (1)

Making your own homemade electrolyte drink or homemade sports drink is simple. Also, this way you know exactly what is going into your body.

While water is the best way to hydrate, sometimes you need an extra boost.

When you sweat, your body loses minerals, and adding these mineral electrolytes back into your body helps it hydrate more effectively.

What are Electrolytes?

Electrolytes are minerals that help regulate processes in your body. While most often thought about when it comes to hydration, they also help with your nervous system and muscle function.[1] Great reasons to make a healthy homemade electrolyte drink!

You’re probably familiar with many of the electrolytes, including:

  • Calcium
  • Chloride
  • Magnesium
  • Phosphate
  • Potassium
  • Sodium

If your electrolyte levels are too low or too high your body gets out of balance and it could lead to some serious symptoms.

The good news is that if you’re eating a healthy diet and staying hydrated, your electrolyte levels are probably fine.

However, there are times that you will want to use this homemade electrolyte drink to introduce more electrolytes into your body.

  • When you or your kiddos get sick, particularly if it’s an illness that includes vomiting or diarrhea.
  • In times of high-intensity exercise or activity in the sun when you are sweating profusely (or even just breathing heavily).
  • Also, for pregnant mamas and laboring mamas, extra electrolytes can help keep up energy levels and maximize hydration.

Problems with Commercial Sports Drinks

There are many sports drinks or electrolyte drinks that you can find at the grocery store these days (think Powerade, Gatorade, and Pedialyte). And while these drinks may do their job, they are laden with sugar, dyes, and other potentially concerning ingredients.

Natural Electrolyte Drinks

Coconut water is probably the most simple electrolyte drink if you want a natural option. (But make sure you’re not getting a sweetened version.) It naturally contains high levels of potassium as well as some sodium, calcium, and magnesium.[2]

Many laboring women and athletes swear by it for hydration. However, it can be expensive, and some people find the taste hard to get used to. One more reason to make a homemade electrolyte drink.

(Video) Homemade Electrolyte Drink: Healthy Sports Drink For Hydration and Energy

Making Your Own Electrolyte Drink

The good thing is, making your own homemade electrolyte drink or homemade sports drink is incredibly easy, and then you know exactly what you’re putting into your body.

To make a homemade electrolyte drink, you start with a healthy liquid base. This could be herbal tea, plain water, or even coconut water.

Then, you add a bit of high-quality salt. Sea salt or Himalayan pink salt are preferable because they are less refined. In addition to sodium and chloride, Himalayan pink salt contains small amounts of other electrolyte minerals, like calcium, potassium, and magnesium. (3)

Really, that could be all you need for a homemade electrolyte drink. But, to mask the saltiness, I like to add a little bit of sweetener (raw honey is my favorite) and lemon or lime juice.

If you like, you can also add a little powdered calcium and/or magnesium supplement to the mix, to pump up the levels of those minerals.

The fun thing about this recipe is that it is more of a formula. If your kids prefer a particular type of juice, you can use that. Or if you want to get more nutrients into your body with a particular herbal tea, this is a great way to give it a boost.

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Homemade Electrolyte Drink: Healthy Sports Drink For Hydration & Energy (2)

Homemade Electrolyte Drink

4.5 from 2 votes

(Video) The Easy Way to Make Homemade Electrolyte Drinks and Sports Drinks

Making your own homemade electrolyte drink or homemade sports drink is incredibly easy. Also, this way you know exactly what you’re putting into your body.

Prep Time
5 minutes
Total Time
5 minutes
Servings
1 pint

Ingredients

US CustomaryMetric

Instructions

  1. Start making your homemade electrolyte drink by brewing the tea and letting it cool slightly; or, slightly warm your alternative base liquid.

  2. Add salt, sweetener, and calcium magnesium powder (if using). Mix to dissolve.

  3. Add juice. Mix and taste. Adjust juice or sweetness levels as desired.

Recipe Video

Notes

This homemade electrolyte drink will last a week in the refrigerator. You can always double or triple the recipe to make a big batch if you know you’ll be needing it.

You can also make this recipe with half the liquid base, and freeze it as ice cubes to use as needed. Simply fill a glass with the electrolyte cubes and add water.

(Video) DIY electrolyte powder and Energy "Gel" for backpacking and trail running

Nutrition:

Serving: 8ounces | Calories: 60kcal | Carbohydrates: 17g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 304mg | Potassium: 223mg | Fiber: 1g | Sugar: 13g | Vitamin A: 4IU | Vitamin C: 24mg | Calcium: 5mg | Iron: 1mg

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Have you ever tried making a homemade electrolyte drink? Tell us about it!

*******

  1. Body Electric. Accessed June 2019.
  2. Ethan Boldt. Is Coconut Water Good for You? DrAxe.com. January 2018.
  3. Minerals in Himalayan Pink Salt: Spectral Analysis. TheMeadow.com. Accessed June 2019.
Homemade Electrolyte Drink: Healthy Sports Drink For Hydration & Energy (3)

About Sarah Ozimek

Sarah is a writer, recipe developer, traveler, gardener, and lover of (almost) all things outdoors. Together with her husband Tim, she writes the blog Curious Cuisiniere where they explore world cuisines and cooking using real ingredients and tried and true methods, the way our ancestors have done for ages. Connect with Sarah on Instagram, Facebook, and Twitter.

PAID ENDORSEMENT DISCLOSURE: In order for us to support our website activities, we may receive monetary compensation or other types of remuneration for our endorsement, recommendation, testimonial and/or link to any products or services from this website.

DISCLAIMER: Information on DIY Natural™ is not reviewed or endorsed by the FDA and is NOT intended to be substituted for the advice of your health care professional. If you rely solely upon this advice you do so at your own risk. Read full Disclaimer & Disclosure statements here.

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Comments

  1. Homemade Electrolyte Drink: Healthy Sports Drink For Hydration & Energy (7)Matt Jabs says

    I updated the recipe to call for 1/2 teaspoon of magnesium. Blessings.

  2. Homemade Electrolyte Drink: Healthy Sports Drink For Hydration & Energy (8)Richard Kohout says

    I agree with Janelle. Magnesium citrate is a definite laxative. A teaspoon isn’t much, but I also would recommend starting at a lower dose and building up just as she said.

  3. Homemade Electrolyte Drink: Healthy Sports Drink For Hydration & Energy (9)Janelle says

    Sounds like a great recipe but with one ingredient that I’d be cautious using. Be careful with adding a whole teaspoon of magnesium powder. Too much magnesium at once can upset stomachs and actually cause vomiting and or diarrhea. (Obviously not good for someone already experiencing those symptoms) For the first time you try the drink, I’d suggest starting out by using about 1/4 teaspoon. If that doesn’t bother your stomach, then by all means, the next time you make it, up the magnesium to 1/2 teaspoon. And continue upping by 1/4 teaspoon each time until you know what you can handle.

    Thanks for the DIY! I love making things at home where I can control the quality of the ingredients!!

    • Homemade Electrolyte Drink: Healthy Sports Drink For Hydration & Energy (10)Sarah Ozimek says

      You make a very good point Janelle. Thanks for bringing this up. I think a lot depends on the powder you are using. The brand that I have been using, 1 tsp is only around 100 mg of magnesium, which isn’t much, but some brands might be a higher dose per tsp, and then you would want to be careful. Most people would probably be fine with starting off with around 50-100 mg of magnesium, but you would definitely want to work up to anything higher than that to see how it effects their system.

(Video) DIY Electrolyte Sports Drink | Homemade Hydration Mix

FAQs

Can I make my own electrolyte solution? ›

1/4 cup fresh lemon juice. 2 cups water (filtered or raw coconut water) 2 tbsp organic raw honey or organic maple syrup. 1/8 tsp Himalayan pink salt.

What is the most hydrating drink with electrolytes? ›

6 Best Electrolyte Drinks
  • Gatorade & Powerade. Sports drinks like Gatorade and Powerade are electrolyte-rich powerhouses. ...
  • Milk. Cow's milk is a bit of an underappreciated superstar when it comes to electrolyte drinks. ...
  • Fruit Juices. Fruit Juices are rich in electrolytes. ...
  • Coconut Water. ...
  • Smoothies. ...
  • Tablet-Infused Water.
30 Jul 2022

How do I make my own electrolyte mix? ›

Mix together:
  1. 1 cup (8 ounces) water, not carbonated.
  2. 2 tablespoons lemon juice.
  3. Small pinch of salt (a teaspoon of salt contains 2,300 milligrams of sodium, so you need 1/20th of a teaspoon of salt—not much)
  4. Flavoring and sweetener to taste (optional).
9 Apr 2022

How can I hydrate myself fast at home? ›

If you're worried about your or someone else's hydration status, here are the 5 best ways to rehydrate quickly.
  1. Water. ...
  2. Coffee and tea. ...
  3. Skim and low fat milk. ...
  4. 4. Fruits and vegetables. ...
  5. Oral hydration solutions.
19 Dec 2019

What is the richest source of electrolytes? ›

Foods With Electrolytes
  1. Spinach. Spinach is a phenomenal source of the electrolytes calcium and magnesium. ...
  2. Pickle Juice. Drinking pickle juice has become more common, and there's science behind the trend. ...
  3. Lentils. Legumes are loaded with electrolytes. ...
  4. Dried Apricots. ...
  5. Sunflower Seeds.
22 Oct 2020

How can I replace my electrolytes naturally? ›

5 Foods to Replenish Electrolytes
  1. Dairy. Milk and yogurt are excellent sources of the electrolyte calcium. ...
  2. Bananas. Bananas are known to be the king of all potassium containing fruits and veggies. ...
  3. Coconut Water. For a quick energy and electrolyte boost during or after a workout, try coconut water. ...
  4. Watermelon. ...
  5. Avocado.

What are the top 5 hydrating drinks? ›

The 7 Best Drinks for Dehydration
  1. Water. As you can imagine, water is one of the best drinks to fight dehydration. ...
  2. Electrolyte-Infused Water. What's even better than water? ...
  3. Pedialyte. ...
  4. Gatorade. ...
  5. Homemade Electrolyte-Rich Drink. ...
  6. Watermelon. ...
  7. Coconut Water.
2 Oct 2018

Is it OK to drink electrolytes everyday? ›

Consuming too much electrolytes can have negative effects. According to MedlinePlus, electrolytes are electrically charged minerals in your body, and they are found in various bodily fluids and tissues and play an important role in healthy function. However, consuming too much electrolytes can have negative effects.

What are 4 signs of an electrolyte imbalance? ›

What are electrolyte imbalance symptoms?
  • Confusion and irritability.
  • Diarrhea or constipation.
  • Fatigue.
  • Headaches.
  • Irregular or fast heart rate (arrhythmia).
  • Muscle cramps, muscle spasms or weakness.
  • Nausea and vomiting.
  • Numbness or tingling in limbs, fingers and toes.
13 Aug 2022

What is the quickest way to replace your electrolytes? ›

Beverages like coconut water, milk, fruit juice, and sports drinks can all contribute to hydration and electrolyte balance. For most people, a balanced diet and adequate water intake is enough to maintain electrolyte levels.

What is homemade electrolyte? ›

The basic formula for an electrolyte drink is simple: Add salt to water. This solution replaces sodium along with fluids and prevent the dilution of blood sodium levels. An electrolyte drink should also contain smaller quantities of potassium and magnesium. This helps keep your body and mind running smoothly.

Is lemon water an electrolyte? ›

Lemon juice contains electrolytes like sodium (Na), potassium (K), calcium (Ca), magnesium (Mg) which makes lemon water one of the best drinks for fitness purposes. Lemon water works for rehydration, may improve skin quality, and prevent kidney stones.

What is the healthiest way to replenish electrolytes? ›

You can get electrolytes through the fluids you drink. Coconut water, dairy products like milk, fruit juices, fruit and vegetable smoothies, electrolyte drinks like Pedialyte and sports drinks all contain a variety of electrolytes. Which one is the best for replenishing lost electrolytes?

Is there a natural electrolyte drink? ›

Coconut water is already basically a natural electrolyte drink because is contains potassium, sodium and manganese. Use this for an even more hydrating experience!

What is a good electrolyte mix? ›

  • Best Electrolyte Powders of 2022.
  • Key Nutrients Electrolyte Recovery Plus.
  • BodyHealth PerfectAmino Electrolytes.
  • LMNT Recharge.
  • UCAN Hydrate.
  • Pure Encapsulations Electrolyte/Energy Formula.
  • Ultima Replenisher.
  • Nuun Sport.
25 Aug 2022

What hydrates better than water? ›

Research shows that milk is one of the best beverages for hydration, even better than water or sports drinks. Researchers credit milk's natural electrolytes, carbohydrates, and protein for its effectiveness.

What are 3 warning signs of dehydration? ›

Some of the early warning signs of dehydration include:
  • feeling thirsty and lightheaded.
  • a dry mouth.
  • tiredness.
  • having dark coloured, strong-smelling urine.
  • passing urine less often than usual.
14 Apr 2022

What will hydrate you quickly? ›

The fastest method for rehydrating patients is the medical technique of intravenous (IV) fluid replacement. This sends electrolyte-balanced fluids directly into the blood stream so it gets distributed by your blood cells throughout the body almost immediately.

What are the 6 strong electrolytes? ›

Classifying Electrolytes
Strong Electrolytesstrong acidsHCl, HBr, HI, HNO3, HClO3, HClO4, and H2SO4
strong basesNaOH, KOH, LiOH, Ba(OH)2, and Ca(OH)2
saltsNaCl, KBr, MgCl2, and many, many more
Weak Electrolytes
weak acidsHF, HC2H3O2 (acetic acid), H2CO3 (carbonic acid), H3PO4 (phosphoric acid), and many more
1 more row

What are the 4 most important electrolytes? ›

Sodium, potassium, and chloride are the significant electrolytes along with magnesium, calcium, phosphate, and bicarbonates. Electrolytes come from our food and fluids. These electrolytes can have an imbalance, leading to either high or low levels.

How much salt should you add to water for electrolytes? ›

1 liter of water. 1 level teaspoon table salt.

What is the healthiest drink for hydration? ›

Water is your best bet for everyday hydration, since it is free of sugar, calories, and caffeine. All of your daily food and beverages contribute to your daily fluid needs.

What drink hydrates the most? ›

Coconut water is, undoubtedly, the best hydrating drink. It is low in calories and rich in potassium and is known to have better hydrating qualities than plain water.

What is the best electrolyte drink for seniors? ›

Pedialyte is the recommended beverage of choice for the elderly. Gatorade is a sports drink that's meant to restore electrolytes after exercise, but Pedialyte can renew electrolytes lost from exercise and other means, such as sweating, diarrhea, or fever.

How do you know if your electrolytes are low? ›

Some symptoms of electrolyte imbalance are: Cramps. Dizziness. Irregular heartbeat.

Is it better to drink water or electrolytes? ›

“In general, water should be sufficient hydration for a regular workout, but electrolyte drinks are beneficial in high intensity workouts in warm environments, regardless of duration,” says Dr. Sprague.

What depletes the body of electrolytes? ›

An electrolyte imbalance can be caused by: Losing fluids as a result of persistent vomiting or diarrhea, sweating or fever. Not drinking or eating enough. Chronic respiratory problems, such as emphysema.

How do I test my body for electrolytes? ›

A simple blood test can measure the levels of electrolytes in your body. A blood test that looks at your kidney function is important as well. Your doctor may want to perform a physical exam or order extra tests to confirm a suspected electrolyte disorder.

Do electrolytes raise blood pressure? ›

Potassium and sodium are electrolytes that help your body function normally by maintaining fluid and blood volume. However, consuming too little potassium and too much sodium can raise your blood pressure.

Is apple cider vinegar an electrolyte? ›

Apple Cider Vinegar – Along with many B vitamins and vitamin C, apple cider vinegar contains sodium, potassium, calcium, magnesium and phosphorus. Phosphorus combines with oxygen in the body to form phosphate, one of the key electrolytes.

Is Honey Good for electrolytes? ›

Honey also contains trace amounts of vitamins, minerals, electrolytes, enzymes, amino acids and flavonoids, says Jenny Friedman, a Philadelphia-based registered dietitian.

Which sport drink has the most electrolytes? ›

Bottom line: Gatorade = more sugar, Pedialyte = more electrolytes. Both drinks offer sugar-free versions, but generally Gatorade has a lot more sugar than Pedialyte, which can be good if you're engaging in intense exercise.

What happens when you drink lemon water for 7 days? ›

Drinking lemon water for a week can cleanse your system of toxins and other harmful bacteria, and also has a similar molecular structure to your stomach's digestive juices. Lemon water will trick your liver into creating bile, which helps move food throughout your digestive tract.

What can I use if I don't have electrolytes? ›

Here are 8 electrolyte-rich beverages you may want to add to your health and wellness tool kit.
  • Coconut water. Coconut water, or coconut juice, is the clear liquid found inside of a coconut. ...
  • Milk. ...
  • Watermelon water (and other fruit juices) ...
  • Smoothies. ...
  • Electrolyte-infused waters. ...
  • Electrolyte tablets. ...
  • Sports drinks. ...
  • Pedialyte.
30 Oct 2019

What is a natural way to replace electrolytes? ›

Here are some foods and drinks that can help you replenish your electrolyte stores.
  • Drink unsweetened coconut water. Coconut water is a good source of electrolytes. ...
  • Eat bananas. ...
  • Consume dairy products. ...
  • Cook white meat and poultry. ...
  • Eat avocado. ...
  • Drink fruit juice. ...
  • Snack on watermelon. ...
  • Try electrolyte infused waters.
30 Sept 2020

What makes a good electrolyte solution? ›

A strong electrolyte is a solution in which a large fraction of the dissolved solute exists as ions. Ionic compounds, and some polar compounds, are completely broken apart into ions and thus conduct a current very well—this makes them strong electrolytes.

What are the 3 types of electrolyte solutions? ›

Strong electrolytes fall into three categories: strong acids, strong bases, and salts.

Does lemon water have electrolytes? ›

Yes, lemon water naturally contains more electrolytes. Usually, they are a good source of potassium, calcium, and magnesium.

What food has the most electrolytes? ›

Foods With Electrolytes
  1. Spinach. Spinach is a phenomenal source of the electrolytes calcium and magnesium. ...
  2. Pickle Juice. Drinking pickle juice has become more common, and there's science behind the trend. ...
  3. Lentils. Legumes are loaded with electrolytes. ...
  4. Dried Apricots. ...
  5. Sunflower Seeds.
22 Oct 2020

How do you make a simple electrolyte solution? ›

#1: Robb Wolf's Homemade Electrolyte Elixir
  1. 1 quart water.
  2. 2 tablespoons lemon juice.
  3. Dash of stevia, to taste (optional)
  4. ½ teaspoon salt (provides ~1 g sodium)
  5. 400 mg potassium chloride powder (provides ~200 mg potassium)
  6. ¼ teaspoon of magnesium malate (provides ~60 mg magnesium)

What are the top five electrolytes? ›

  • Best Electrolyte Powders of 2022.
  • Key Nutrients Electrolyte Recovery Plus.
  • BodyHealth PerfectAmino Electrolytes.
  • LMNT Recharge.
  • UCAN Hydrate.
  • Pure Encapsulations Electrolyte/Energy Formula.
  • Ultima Replenisher.
  • Nuun Sport.
25 Aug 2022

What are the 3 essential electrolytes? ›

Sodium, potassium, and chloride are the significant electrolytes along with magnesium, calcium, phosphate, and bicarbonates. Electrolytes come from our food and fluids.

What is an example of a good electrolyte? ›

Examples of strong electrolyte are hydrochloric acid( H C l ) and sodium hydroxide ( N a O H ) .

What is strong electrolyte solutions give 2 examples? ›

Solution : A strong electrolyte is defined as a substance which dissociates almost completely into ions in aqueous solution and hence is a very good conductor of electricity. e.g. NaOH, KOH, HCI, `H_2SO_4`, NaCl, `KNO_3`, etc.

What happens when your body is low on electrolytes? ›

A level under three can cause muscle weakness, spasms, cramps, paralysis and respiratory problems. If it continues, kidney problems may occur.

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