This post may contain affiliate links. Please read our disclosure policy.
This homemade electrolyte drink is light, refreshing, and easy to drink. It’s packed with electrolytes, vitamins, and minerals from natural ingredients. Perfect for long days outside or when you’re sick with the flu.
Whether you’re training hard, spending all day out in the heat, or experiencing a nasty bout of the flu, this homemade electrolyte drink is the perfect solution to help the body stay hydrated during hardship.
While I typically try to sip on nourishing bone broth when I’m sick, sometimes even bone broth can be hard to stomach. This homemade electrolyte drink is light, refreshing, and easy to drink, which is especially important when it’s the kiddos who are sick, not you. It’s also incredibly easy to make (just put in a jar and stir), and packs a punch of vital nutrients the body needs to function.
This also is a wonderful labor-aid electrolyte drink! I have successfully used this twice during two very long labors with each of my children. If it wasn’t for this homemade electrolyte drink, I would have been so incredibly drained. My husband made a double batch both times when I started feeling contractions and I sipped on it when I couldn’t stomach anything else.
Homemade Gatorade
I originally came up with this recipe because I was looking for an alternative to gatorade. I spend years drinking gatorade when I was doing endurance training for triathlons and marathons. As I got older, I realized I didn’t want to put a bunch of processed sugar, food additives, and food dyes known to be contaminated with harmful ingredients into my body on a regular basis.
This homemade gatorade is not only tastier, it contains natural sugar and electrolytes so that you’re getting the fuel you need without all the other stuff you don’t.
Why use a Homemade Electrolyte Drink?
A good homemade electrolyte drink recipe should be in everyone’s recipe arsenal. It has a variety of uses, and is necessary for the body in many occasions.
Electrolytes are minerals that conduct electrical charges in your body. The primary ones are sodium, chloride, potassium, magnesium, and calcium. These minerals can mean the difference between feeling like a champ and feeling like garbage. Especially during exercise.
Every message sent through your nervous system (including your brain) involves electrical transmissions—or nerve impulses. You need electrolytes in order for nerve impulses to fire. Electrolytes are in charge of delivering nutrients into cells, balancing the pH of the blood, and the contraction and relaxation of muscles.
The problem is, you lose electrolytes through sweat and when you go to the bathroom. Electrolytes have to be replaced through diet and supplementation. Your need increases significantly if you’re exercising regularly and sweating, or if you’re following a whole foods diet since it’s naturally low in sodium.
When training, especially fasted, electrolytes are critical for performance. Many athletes feel dehydrated and drink more water, however this can dilute blood sodium levels even further. This shows up as muscle cramps, headaches, fatigue, and sleep disturbances.
Here’s the thing. You do need to replace water after exercise and when sick, but you also need to replace electrolytes. This is why it’s so important to use a homemade electrolyte drink, not just water.
Electrolytes play a key roll in hormone regulation, too. Low sodium levels actually spike adrenal hormones like cortisol, which is our stress hormone. If you’re already dealing with chronic stress, it can add fuel to the flame.
What’s in the Drink?
This homemade electrolyte drink is packed with electrolytes, vitamins, and minerals.
Coconut water is often referred to as “nature’s gatorade” because it contains a variety of electrolytes including sodium, potassium, and magnesium. Citrus fruits are a good source of vitamin C, enzymes, and electrolytes, including calcium and potassium.
Raw honey contains antioxidants, a variety of vitamins and minerals, and has antimicrobial properties. Unprocessed sea salt contains 15% trace minerals, which means it contains sodium and a variety of other minerals.
Together, these ingredients make an incredibly tasty and effective homemade electrolyte drink that can supply the body with a concentrated source of nutrients. Cheers!
Serving and Storage for Homemade Electrolyte Drink
This homemade electrolyte drink is best served chilled. I typically add a little ice, especially if I’m using it when I’m working outside in the heat or working out. You can mix up a batch directly in a quart-sized mason jar and let it chill in the refrigerator before drinking. It will last up to 3 days in the refrigerator.
Can I Make Ingredient Substitutions?
Yep! If you’re short an ingredient, you can absolutely make some shifts or substitutions to make a homemade electrolyte drink to your liking:
- Coconut water: Use filtered water in place of coconut water
- Lemons or Limes: For the best Lemon Lime flavor, try using the juice of 1/2 lemon, and 1 whole lime. If you don’t want the tang, use the juice of 1 freshly squeezed orange.
- Honey: Use maple syrup
Stocking the Pantry
I personally use Thrive Market for most of my pantry needs because it saves me some cash—especially when it comes to commonly used items like coconut water, honey, and salt. For a complete list of my recommend pantry items and what I use in my home, check out my Baking and Cooking Resources Page.
Other Recipes You’ll Love
- Simple Homemade Chicken Bone Broth
- Red, White, and Blue Homemade Popsicles
- Instant Pot Chicken Enchilada Soup (Whole30, Paleo)
- Creamy Crockpot White Chicken Chili (Paleo, Dairy-free)
- Homemade Magic Shell
Homemade Electrolyte Drink
This homemade electrolyte drink is light, refreshing, and easy to drink. It’s packed with electrolytes, vitamins, and minerals from natural ingredients. Perfect for long days outside or when you’re sick with the flu.
Ingredients
- 1 cup coconut water
- 1 cup filtered water
- 1 tablespoon raw honey
- Juice of 1 lemon or 1 1/2 limes
- 1/8 teaspoon unprocessed sea salt
Instructions
- Add all of the ingredients into a blender and blend until combined.
- Store in a mason jar in the refrigerator for up to 3 days.
Notes
- You can also add the ingredients directly to the mason jar and stir to combine. For best results, have all of the ingredients be at room temperature before mixing.
Got any questions about this homemade electrolyte drink recipe? Have other variations you’d like to share? Comment below!
Ellen says
Wow Noelle! This drink is AWESOME! I have already made it twice in the last 24 hours after being all sweaty from working out and being outside. Thanks!!
Noelle says
So glad you like it! I feel the same way! 🙂
★★★★★
Ree says
can anyone suggest a good Organic coconut water? NOT one that’s been processed to heck and back…!
Thanks!!
Noelle says
Hi Ree! The one I recommend is linked in the post above. C02 is my favorite. Trader Joe’s and Whole Foods also have a ton of options. Just look for “coconut water” in the ingredients and nothing else.
April says
Oooh, what a great idea! I’ll have to have my girlfriend try this, she works outside all day and in this 90+ degree weather she needs this, and it’s a lot healthier than Gatorade!!
Tami says
I stumbled across your site and absolutely love it!
Noelle says
Great! Thanks Tami!
Cathy Ratliff says
Is this drink good for kicking out bad carbs and starting a Whole Foods diet and to stop my accessional wine drinking? I’m starting my healthy lifestyle tomorrow and want something to ease the withdrawal from all the nasty stuff I have been putting in my body
Noelle says
Hi Cathy! I’m afraid not. There’s really no such thing as “kicking out” carbohydrates. If you’re looking to shift to more whole foods, I recommend simply doing so gradually, and giving your body and yourself time to adapt to the new behaviors you’d like to. Your body has everything it needs (in terms of detoxification) to process things “out” as you supply it with the nutrients it needs! 🙂
Cathy Ratliff says
Thank you for getting back to me! I am going to try this drink and let you know how it goes! Sounds delicious! Can’t wait to try it!
Erin says
Looking for something to keep me hydrated in the first stage of labor. Think this would be good?
Noelle says
Yep! I plan to use this as well. 🙂
Ree says
I just learned I have a bit of a cholesterol problem – not high, but not normal, either. Prescribed drug made me lightheaded, with a drop in blood pressure. I stopped after four doses/days.
I, like others, want to control it with the right foods, not drugs.
I also had a vein-viewing test and was shot with some kind of ‘radium’ something – couple weeks ago, and feel I still have some in my system. I’ve soaked in epsom salts water, hydrated like crazy…
When my niece sent me your link, I felt that this could be my answer!
SC says
Thank you for sharing this recipe. I am currently training for a marathon and wanted something natural as opposed to energy gels. I trialled this cocktail this morning during a training run and it worked very well for me.
★★★★★
Noelle says
So glad to hear it! I’ve used it during labor, breastfeeding, and hot activity. It’s worked wonders in all scenarios!
★★★★★
Eva-Maria Busch says
The recipe seems fitting for an electrolyte imbalance. You don’t mention how much should be consumed at one time and how often or have missed something?
Noelle says
There is no recommended intake. All depends on what you need! Treat it like you would water/any other sports drink.
Chelsea says
Can this be frozen to last longer before drinking ?
★★★★★
Noelle says
Hi there! You can, but it would probably change the consistency once thawed.
Teri Foster-Allen says
I have hyponatremia, cause unknown. I am on a 1200 ml a day fluid restriction. That’s about a quart and a cup. I need a drink that is not acid because my mouth is sore from being dry. Do you have any ideas?
Noelle says
I don’t. I would really recommend talking with your health care provider about that so they can take everything into account regarding your medical history.
Pam says
I haven’t tried the recipe yet, but I’ve been looking for one for our 16 year old, basketball-playing granddaughter. 🙂 I appreciate you including a link to the coconut water you use. There are SO many out there that it gets confusing. After reading the ingredients I realized that the best coconut water is from young coconuts… not mature coconuts. Is that accurate? Is there a huge difference in nutrition?
Noelle says
Very little difference. Young coconuts produce more water. Just make sure to find one without any added sugar and you should be great! This recipe is also great with just water. With my toddler when she’s sick, I typically add a bit more honey.
Maree Smalley says
I haven’t tried it yet, but love the sound of all the ingredients. I am having the Gastric Sleeve done in 5 weeks and read and heard how important it is to keep hydrated, so I thought I would Google it and yours is what I came upon first. If I alternate it with another 1 litre bottle of plain water, that should work do you think?
★★★★★
Noelle says
Absolutely! I actually use all water and no coconut water when making it for me because I prefer the taste. 🙂
Jennifer says
I live in Denver and suffer from dehydration constantly. I’ve made this many times now and will never again use anything commercially-made. I do not cringe while drinking this. It’s wonderful. Thank you.
★★★★★
CeCe says
How long can I store this for?
Noelle Tarr, NTP, CPT says
You can store it in the fridge for up to 3 days.
Connie says
Hi, I have been prone to dehydration my whole life but now I am going through menopause and am having trouble drinking enough, 8 cups doesn’t seem to be enough. I need to lose a little weight so watching calories but I haven’t started regular exercising yet which will require more liquids. My question is: how many cups of this drink should I drink a day?
Noelle Tarr, NTP, CPT says
Hi Connie! I wish I could answer that for you—but it’s really going to be individual to you and your current needs. Start with making 1 batch, and drink a 1-2 cups post exercise and see how you feel.
Alisa says
Can young children and babies drink this as a pedealyte replacement.
Noelle Tarr, NTP, CPT says
I personally wouldn’t use pedealyte for anything. There are other ways to keep your kids hydrated without the added ingredients. Speak with your pediatrician about natural options!