Homemade electrolyte drinks are healthy, hydrating and easy to make with ingredients you probably already have in your kitchen. You get the benefits of a sports drink like Gatorade, without the added sugars, dyes and artificial ingredients. The purpose of electrolyte drinks is to rehydrate you, whether that’s after an intense workout, during cold and flu season or after a night of a little too much partying. Check out our favourite electrolyte drinks you can make at home to help you rehydrate and feel good.
What Are Electrolyte Drinks?
Electrolyte drinks contain water, electrolytes (usually sodium and potassium) and sugar. Electrolytes are basically salts – specifically the ions in salts. They help you rehydrate and regulate a variety of your body’s most essential functions, including nerve signalling, pH balance and muscle contraction (including your heart). Signs of electrolyte loss or depletion include nausea, headaches, fatigue, low blood pressure and muscle cramping.
The main electrolytes your body uses to carry out these vital functions are sodium, potassium, magnesium, calcium, phosphorus, chloride and bicarbonate. Daily electrolyte and fluid losses happen naturally through sweat and urine, however certain activities such as heavy exercise and spending time in intense heat, plus vomiting or diarrhea can boost the amount of electrolytes you lose, making electrolyte-rich beverages a must.
8 Benefits of Electrolyte Drinks
1. Control your fluid balance
2. Regulate your blood pressure
3. Support nervous system function
4. Help with muscle contraction (including your heart)
5. Maintain the correct acidity of your blood (pH)
6. Improve exercise performance
7. Rehydrate you during illness, such as cold or flu
8. Prevent heat stroke
How to Make Homemade Electrolyte Drinks
While sports drinks like Gatorade and Powerade are popular among athletes, they’re also high in sugar and calories. Making your own electrolyte drinks is really simple and offers a healthier alternative to the ones you can buy on the shelves. There are 3 main components to homemade electrolyte drinks:
You can use regular water for your electrolyte drinks, but you can also use coconut water, which contains a hefty dose of potassium and helps replenish the nutrients your body looses during a moderate to intense workout. Hydration is one of the main goals with electrolyte drinks, so water is of course, essential to homemade electrolyte drinks.
If you use coconut water, you’ll be getting your potassium, but you may also want to add another electrolyte such as sodium to the mix. Sea salt is rich in sodium, which is one of the key electrolytes that’s lost during heavy exercise. Opt for unrefined options such as Himalayan pink salt, which contains additional electrolytes like calcium and potassium, plus trace minerals.
3. Natural Sweetener
Use a natural sweetener such as honey or maple syrup in your homemade electrolyte drinks. Sugar helps increase water absorption, which speeds up how quickly you become rehydrated. While too much sugar can make your drink unhealthy, raw honey and maple syrup are both rich in minerals and easily digestible sugars, which can be used for energy. If you’re wanting to rehydrate after a moderate workout, you don’t need to add too much sugar – probably around 2 tablespoons.
Customize Your Electrolyte Drink
On top of the three main ingredients for electrolyte water, you can also customize your drink with your favourite flavours. From lemon and lime, to watermelon juice, fresh orange juice, strawberries and mint, you can get creative with the flavours you add to your electrolyte drinks. This will make your beverage even more enjoyable and also add more health benefits to help you recover and feel better faster.
40 Homemade Electrolyte Drinks We Love
1. Homemade Citrus Electrolyte Drink | Don’t Mess with Mama
2. Lemon Pomegranate Electrolyte Drink | Healthline
3. Citrus and Ginger Electrolyte Drink | A Saucy Kitchen
4. Homemade Electrolyte Drink: 3 Ways | Ministry of Curry
5. DIY Electrolyte Drink | Raising Generation Nourished
6. Coconut Lime Electrolyte Drink | Mommypotamus
7. Sugar-Free Electrolyte Drink | Very Well Fit
8. Healthy, Natural Homemade Electrolyte Drink | DIY Natural
9. Sugar-Free Keto Electrolyte Drink | Wholesome Yum
10. Lemon Ginger Electrolyte Drink | Epicurious
11. Coconut Cranberry Electrolyte Drink | Love Leaf Co.
12. Coconut Lime Electrolyte Drink | Coconuts and Kettlebells
13. Gatorade Substitute Drink | The From Scratch Farmhouse
14. Honey and Lemon Electrolyte Drink | Good Gut Feelings
15. Maple Lemon Electrolyte Water | A Clean Plate
16. Electrolyte Drink with Apple Cider Vinegar | Keto Fitness Club
17. Keto Flu Electrolyte Drink | Keto Diet App
18. Electrolyte Lemonade with Grapefruit, Orange, Lemon and Lime Juice | Foodaciously
19. Pedialyte Homemade Electrolyte Recipe | Everything Pretty
20. DIY Hydrating Electrolyte Drink with Magnesium Powder | Red and Honey
21. Homemade Electrolyte Drink with Kale, Spinach and Bananas | Utopia
22. Homemade Lemon Lime Soda Electrolyte Drink | Paleo Grubs
23. Orange Pomegranate DIY Electrolyte Drink | Food Revolution Network
24. Mojito Inspired Electrolyte Drink | MTB Time
25. Coconut Orange Electrolyte Drink | Mind Body Green
26. Cherry Lime Electrolyte Drink | My Crazy Good Life
27. Electrolyte Drink with Strawberry, Citrus and Coconut Milk | Sunny Sports
28. Vanilla Grapefruit Electrolyte Drink | Hormones and Balance
29. Hibiscus Tea Electrolyte Drink | Hello Glow
30. Ginger Switchel: Natural Electrolyte Drink | The Things We’ll Make
31. Grapefruit-Ade | Edible Austin
32. Watermelon Lime Electrolyte Drink | The Crushing Cancer Kitchen
33. Homemade Electrolyte Drink (with Unrefined Sweeteners) | Plan to Eat
34. DIY Sports Drinks | Food Network
35. Electrolyte Sports Drink with White Tea | Basmati
36. Watermelon Limeade Electrolyte Drink | Simple Roots Wellness
37. Strawberry Lime Electrolyte Drink | Loch
38. Homemade Pedialyte Drink with Orange Juice | Living the Nourished Life
39. Low Fodmap Electrolyte Drink | Amber’s Natural Nutrition
40. Citrus, Honey and Ginger Electrolyte Drink | Workoutfrolic
If you haven’t tried making your own electrolyte drinks yet, we hope you got some inspiration from these tips and recipes! Make them yourself at home to stay healthy post-workout and during cold and flu season.
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