A Healthy and Natural Homemade Electrolyte Drink

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Homemade Electrolyte Drink

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.

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.

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 some healthy liquid base. This could be an 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.

Homemade Electrolyte Drink

Homemade Electrolyte Drink

4 from 1 vote
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
Servings
1 pint

Ingredients

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.

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.

Nutrition:

Calories: 60kcal | Carbohydrates: 17g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 304mg | Potassium: 216mg | Sugar: 13g | Vitamin C: 23.6mg
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*******

  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.

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Comments

  1. 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.

  2. 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!!

    • 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.