You’ve just finished an intense workout, or perhaps you’ve just arrived home after spending the day in the summer sun. What your body craves now is more than just water—it’s a rejuvenating blend of essential electrolytes.
Sure, you could buy a traditional sports beverage (that’s loaded with added sugar, neon dyes, and artificial flavors), or you could whip up your own homemade electrolyte drink using healthy, simple ingredients. If the latter appeals to you, you’re in the right place!
Read on to discover the best homemade electrolyte drinks (and how to make them).
First Things First: What Are Electrolytes?
Before we dive into the recipes, it’s crucial to understand what electrolytes are and why they’re so important for your body.
Electrolytes are minerals—such as sodium, potassium, magnesium, and calcium—that carry an electric charge. These charges are used to regulate countless processes in the body, including:
- Fluid Balance: Help regulate the amount of fluids throughout your body, which affects hydration, cellular function, blood volume, and blood pressure.
- Nerve and Muscle Function: Essential for nerve signal transmission and muscle contractions.
- pH Balance: Help maintain your body’s acid-base balance, ensuring it stays within a healthy range.
Each electrolyte has a distinct function within the body, but they all work together in a delicate balance to keep your body humming along smoothly.[*]
Electrolyte Loss and Replacement
Your body loses electrolytes daily through sweat, urine, and feces (and on a bad day, vomit). The foods and beverages you consume are your primary sources for replenishing these vital minerals.
While you need to replenish electrolytes daily regardless of how you spend your day, doing so becomes especially important after exercise or spending time in the sun. In these instances, many people will gulp down lots of plain water, thinking this is the best rehydration approach.
Plot twist: it’s not! While water is essential for hydration, overconsumption without replenishing electrolytes can lead to an electrolyte imbalance and subsequent symptoms like fatigue, muscle cramps, and dizziness. This happens because drinking large amounts of plain water can dilute crucial minerals in the bloodstream, such as sodium and potassium.
The solution is to drink water enhanced with electrolytes—and this is where the value of homemade electrolyte drinks shines. By preparing your own electrolyte-rich beverages, you ensure that, along with water, your body is also receiving a healthy balance of the minerals it needs to function optimally.
The Three Key Electrolytes
When it comes to replenishing your body’s electrolytes, three minerals stand out for their critical roles: sodium, magnesium, and potassium. Each of these electrolytes plays a unique and vital function in maintaining your body’s health and balance.
- Sodium: Helps regulate the balance of fluids in the body and maintain proper hydration. It also plays a role in nerve and muscle function.
- Potassium: Works closely with sodium to maintain proper hydration, blood pressure, nerve function, and muscle function.
- Magnesium: Needed for more than 300 biochemical reactions in the body. Everything from nerve function to immune function to heart health depends on this mineral. It also plays a role in regulating the body’s hydration levels.
The Best Homemade Electrolyte Drinks
While there are lots of sports drinks on the market, they’re often laden with sugar (about 30-40 grams per 20 ounces) and artificial ingredients.
Fortunately, it’s pretty darn easy to make a tasty DIY electrolyte drink without the excessive added sugar. (Learn why hydration drinks don’t need sugar).
Here are four homemade electrolyte drink recipes to try:
#1: Salty Orange Electrolyte Drink
Ingredients (serves 1):
- 16–32 oz water
- 1/2 teaspoon sea salt or Himalayan pink salt
- 1/8 teaspoon potassium chloride powder
- 1/4 teaspoon of magnesium malate powder
- 1/2 peeled orange
- 2 teaspoons lime juice
- Stevia, raw honey, or maple syrup to taste
Directions: Blend in a blender and serve over ice.
#2: Classic Lemon-Lime Electrolyte Drink
Ingredients (serves 1):
- 16–32 oz water
- 1/2 teaspoon sea salt or Himalayan pink salt
- 1/8 teaspoon potassium chloride powder
- 1/4 teaspoon of magnesium malate powder
- 1 tablespoon lime juice
- 1 tablespoon lemon juice
- Stevia, raw honey, or maple syrup to taste
Directions: Blend in a blender (or mix by hand) and serve over ice.
#3: Watermelon Cooler Electrolyte Drink
Ingredients (serves 1):
- 16–32 oz water
- 1/2 teaspoon sea salt or Himalayan pink salt
- 1/8 teaspoon potassium chloride powder
- 1/4 teaspoon of magnesium malate powder
- 1/2 cup cubed watermelon
- 2 teaspoons lime juice
- Stevia, raw honey, or maple syrup to taste
Directions: Blend in a blender and serve over ice.
#4: IQMIX Electrolyte Drink
If you want to make things even easier, consider using IQMIX—a sugar-free electrolyte drink mix formulated around four nutrients shown to improve hydration, cognitive performance, and mood.
Each packet of IQMIX contains the following:
- 500 mg sodium
- 450 mg potassium
- 750 mg Magtein®, a clinically studied form of magnesium (Mg L-threonate) that crosses the blood-brain barrier[*]
- 250 mg of super-concentrated lion’s mane mushroom, which supports brain health and function[*]
IQMIX is a safe choice for low-carb dieters (paleo, keto, etc.) or those with diabetes, as it contains only 3 grams of carbohydrates and zero sugar. For a touch of sweetness, IQMIX includes stevia leaf extract.
IQMIX powder packets are available in several tasty flavors, including Piña Colada, Passion Fruit, Peach Mango, Lemon Lime, Blueberry Pomegranate, and Blood Orange.
Simply pour a packet of IQMIX electrolyte powder into water and mix it up to instantly create a hydrating, healthy drink. IQMIX is excellent for replenishing your electrolyte stores, whether it’s before or after exercise, during or after sun exposure, or simply as part of your everyday wellness routine.
Which homemade electrolyte drinks are calling your name? Try them all and find your favorites!
Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.
