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• Recipes

How to Make Electrolyte Water (Plus Easy Recipes to Try at Home)

Medically reviewed and edited by Suzanne Biggs, FNP-C

A homemade electrolyte drink is a natural, refreshing alternative to sports drinks that have a lot of artificial sugars.

In this article, we’ll compare store-bought sports drinks to homemade electrolyte beverages. 

We’ll also share some of our favorite simple electrolyte drink recipes for hydration and energy.

What are Electrolytes?

Electrolytes are minerals in the body that carry an electrical charge. Common electrolytes include sodium, potassium, calcium, magnesium, chloride, bicarbonate, and phosphate. 

These minerals help to carry out numerous bodily functions, such as transmitting nerve signals, contracting muscles, and maintaining a proper fluid balance.

Electrolyte imbalances can lead to dehydration, muscle cramps, fatigue, and even more serious health issues. Electrolyte drinks can help nourish the body by replenishing essential minerals and maintaining proper hydration.

What is Electrolyte Water?

Electrolyte water is a beverage that contains essential minerals — known as electrolytes — which help maintain fluid balance, support muscle function, and regulate various bodily processes. 

Unlike regular water, electrolyte water replenishes important minerals lost through sweat, urine, or illness in addition to providing hydration. It is often consumed during or after exercise to restore the body’s electrolyte levels.

Electrolytes can be found in nature, bought in supplements or drinks, or crafted to your liking at home.

Why Should You Make Electrolyte Drinks at Home?

Making an electrolyte drink for yourself at home is an easy and effective way to stay hydrated while maintaining a healthy diet. 

A DIY electrolyte drink recipe can help combat dehydration without having to consume the additives found in many store-bought sports drinks. 

Store-bought drinks vs. homemade electrolyte drinks

The table below highlights the key differences between store-bought sports drinks and homemade electrolyte drinks:

What are the Benefits of Homemade Electrolyte Water?

Homemade electrolyte drinks offer more than just hydration. By using natural, wholesome ingredients, they can provide several additional health benefits beyond those found in store-bought sports drinks. 

Here are some of the key advantages:

• Boosts energy levels: Natural carbohydrates for energy in homemade electrolyte drinks can provide a steady release of energy without the spikes and crashes associated with sports drinks with too much sugar.

• Improved digestion: You can add ingredients like ginger or mint to aid digestion and help soothe the stomach.

• Supports muscle recovery: Adding potassium-rich ingredients (such as coconut water or banana puree) can help reduce muscle cramps and improve muscle recovery after exercise.

• Natural source of antioxidants: Consider adding fruits like berries, citrus, or green tea to the electrolyte drink. They are rich in antioxidants that help combat oxidative stress and inflammation.

• Helps maintain pH balance: Ingredients like lemon juice and apple cider vinegar can help maintain the body’s pH balance and support overall metabolic health.

• Promotes heart health: Using potassium and magnesium can help regulate blood pressure and support cardiovascular health.

What are Some Key Ingredients for DIY Electrolyte Drinks?

Staying hydrated with a homemade electrolyte drink may require purchasing some additional ingredients. Listed below are a few easy recipes and a list of ingredients for each.

Ingredients you may need to buy:

• Coconut water

• Sea salt

• Lemon or lime juice

• Magnesium powder or supplements

• Sea salt or Himalayan salt (if you don’t already have it)

• Fresh fruits like oranges, lemons, limes, or berries

• Fresh herbs (such as mint for flavor)

• Honey, agave nectar, or maple syrup

You may also want to purchase a blender or juicer if you plan on incorporating whole fruits.

Easy DIY Recipes for Electrolyte Drinks

These DIY electrolyte drink recipes are full of natural ingredients to keep you feeling your best while replenishing any lost electrolytes.

Homemade electrolyte drinks can be stored in the refrigerator for up to three days. Keep them in airtight containers and give them a quick shake or stir before consuming.

Citrus burst electrolyte drink

Bright, zesty, and refreshing, this recipe packs a punch of flavor and natural hydration. Here’s what you’ll need:

• 2 cups water

• 1/2 cup freshly squeezed orange juice

• 1/4 cup freshly squeezed lemon juice

• 1/4 teaspoon sea salt

• 1 tablespoon honey or agave nectar (optional)

Instructions for preparation

Mix all ingredients in a jug, stirring until the salt and sweetener are dissolved. This drink is best enjoyed over ice.

Nutritional value (per serving):

Calories: 60 cal

Sodium: 143.7 mg

Potassium: 156 mg

Calcium: 5 mg

Magnesium: 2.5 mg

Coconut-lime refresher

Cool, crisp, and tangy, this homemade option is a tropical blend that hydrates with every sip. Here’s what you’ll need:

• 1 cup coconut water

• 1 cup water

• 1/4 cup fresh lime juice

• 1/4 teaspoon sea salt

• 1 tablespoon honey or maple syrup (optional)

Instructions for preparation:

Combine all ingredients in a bottle, shake well, and chill before drinking. You can enjoy it on its own or add ice.

Nutritional value (per serving):

Calories: 50 cal

Sodium: 143.75 mg

Potassium: 110 mg

Calcium: 7.5 mg

Magnesium: 3 mg

Watermelon electrolyte cooler

Sweet, juicy, and ultra-refreshing, this option is the perfect drink for a hot day outside. Here’s what you’ll need:

• 1 cup watermelon chunks (with the seeds removed)

• 1 cup water

• 1/4 teaspoon sea salt

• 1 tablespoon lime juice

• 1 teaspoon honey or agave nectar (optional)

Instructions for preparation:

Blend the watermelon chunks with water until smooth. Add salt, lime juice, and sweetener, and mix well. Serve over ice or keep refrigerated.

Nutritional value (per serving):

Calories: 40 cal

Sodium: 143.75 mg

Potassium: 75 mg

Calcium: 5 mg

Magnesium: 2.5 mg

Berry boost electrolyte elixir

Bursting with vibrant berry flavors, this option is an energizing drink that keeps you refreshed. Here’s what you’ll need:

• 1/2 cup mixed berries (strawberries, blueberries, raspberries)

• 2 cups water

• 1/4 teaspoon sea salt

• 1/2 teaspoon magnesium powder (optional)

• 1 tablespoon lemon juice

• 1 teaspoon honey (optional)

Instructions for preparation:

Blend the berries with water until smooth. Add salt, magnesium powder, lemon juice, and honey, then stir. Strain if needed, and serve chilled.

Nutritional value (per serving):

Calories: 50 cal

Sodium: 143.75 mg

Potassium: 50 mg

Calcium: 5 mg

Magnesium: 7.5 mg (if magnesium powder is added)

Tips for Preparing Electrolyte Drinks for Later

Since homemade drinks require some preparation, here’s how you can get ready for a day out and still bring your electrolyte drink with you:

• Prepare your homemade electrolyte drink in advance using an easy recipe — like the ones we’ve provided above — so it’s ready to grab and go.

• Store your drink in a portable, insulated bottle to keep it cool throughout the day.

• Add ice before heading out to maintain a chilled temperature.

• Make a larger batch and divide it into smaller, single-serving bottles for easy access.

• Keep an extra bottle handy, so you can refill it and stay hydrated throughout the day.

Where Can You Learn More About Maintaining Proper Electrolyte Intake?

If you’re worried about maintaining electrolyte levels, LifeMD can help. LifeMD can connect you with a licensed healthcare provider who can provide you with tips on adding more electrolytes to your diet and guidance on your overall health.

Schedule your appointment today to learn more about your health.

Suzanne Biggs, FNP-C

Suzanne is a seasoned Family Nurse Practitioner with over 20 years of experience in the medical field. She believes in a comprehensive approach to health. Her commitment to promoting this holistic perspective on health and wellness is evident in the thoughtful care and guidance she provides to her patients. When not busy with her professional responsibilities, Suzanne enjoys spending time with her family and her horses, cultivating her flower garden, doing various crafts, and collecting seashells on the beach in her home state of Florida.

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