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, and takes just minutes to make. Perfect for long days outside or when you’re sick!

Whether you’re training hard, spending all day out in the heat, need extra mineral support, or you’re experiencing a nasty bout of the flu, this homemade electrolyte drink is the perfect solution to help the body stay hydrated during hardship. I’ve now made this recipe hundreds of times, and rotate this and my adrenal cocktail recipe regularly depending on how I’m feeling.

While I typically sip on water throughout the day, I often need more support. This homemade gatorade alternative is light, refreshing, and easy to drink, which is especially important when it’s your kids who need the extra electrolytes! I often make this for my daughter when she’s doing gymnastics. 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.

In my opinion, a good homemade electrolyte drink recipe should be in everyone’s recipe arsenal! I know you’re going to love this one.

Why You Need Electrolytes

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.

Electrolytes play a key roll in hormone regulation, too. Low sodium levels actually spike adrenal hormones like cortisol, which is an important part of our stress response. If you’re already dealing with stress, it can add fuel to the flame.

Electrolyte Replenishment

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.

While it’s important to replace water after exercise and when sick, you also need to replace electrolytes. This is why it’s so important to use a homemade electrolyte drink, not just water.

Ingredients

This drink is packed with electrolytes, vitamins, and minerals! Here are the key ingredients:

• Coconut water is often referred to as “nature’s gatorade” because it contains a variety of electrolytes including sodium, potassium, and magnesium.
• Lemon and lime 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 electrolyte drink that can supply the body with a concentrated source of nutrients. See the recipe card for full information on ingredients and quantities.

Substitutions Tips

If you’re short an ingredient, you can absolutely make some shifts or substitutions:

• 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

How to Make a Homemade Electrolyte Drink

The best part about this recipe? It takes under 5 minutes to make! You can blend the ingredients in a blender, or stir them in a large mason jar.

1. Blend: Add all of the ingredients into a blender and blend until combined. You can also stir everything together in a large mason jar. 
2. Store: Store in a mason jar in the refrigerator for up to 3 days. 

Can this be used instead of Gatorade?

I originally came up with this recipe because I was looking to make homemade 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 electrolyte drink can absolutely be used as a DIY gatorade. It contains natural sugar and electrolytes so that you’re getting the fuel you need without all the other stuff you don’t.

Serving and Storage

This 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.

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.

More Drink Recipes

• Adrenal Cocktail Recipe
• Mango Coconut Milk Smoothie
• Apple Banana Smoothie
• How to Make Chicken Bone Broth

Got any questions about this homemade electrolyte drink recipe? Have other variations you’d like to share? Comment below!