Due to the drinking water being depleted in vital minerals in many parts of the world – including the U.S., electrolyte drinks are crucial for any activity and general hydration during the warmer months. We have explored The Best Electrolyte Drinks for powders and liquids, as well as the Top 11 Fruits and Vegetables High in Electrolytes. While electrolyte powders and bottled drinks are great for convenience, you can make some very impressive homemade electrolyte drinks using fruits, vegetables and sea minerals for a fraction of the cost.

These recipes are open to tweaking based on your personal tastes. You may find that you want to use less of the liquid sea minerals for some of these formulas to get the flavor you want.

Basic Homemade Electrolyte Drinks

1. The Classic: Lemon, Orange, and Cucumber Electrolyte Drink

The Classic is basic and just requires you to slice lemon, cucumber, and orange, throw it in as is, and add Total Hydration liquid electrolytes and optional Stevia.

32 oz. water
45 drops Total Hydration DayLyte Natural Electrolyte Concentrate
1 sliced lemon
1 sliced medium cucumber
1 sliced orange
Powdered stevia to taste (optional)

The Electrolyte Stats
Sodium: 54.5mg
Chloride: 475mg
Potassium: 802mg potassium
Magnesium: 109.9mg
Calcium: 113.4mg
Phosphorus: 68.2mg
Zinc: 3mg

2. Carbonated Lemonade Electrolyte Drink 

This one takes mineral effort and is incredibly refreshing. I have made this one on numerous occasions to have during a hike.

25.3 oz. bottle Gerolsteiner Mineral Water
Juice of 2 lemons
Powdered stevia to taste
Serve chilled

The Electrolyte Stats
Sodium: 115mg
Potassium: 126mg
Magnesium: 105.6 mg
Calcium: 351.6mg
Bicarbonate: 1,800mg
Chloride: 40mg
Potassium: 10mg
Sulfate: 35mg
Other trace minerals: 55mg

Bonus: Carbonation and bicarbonate. Carbonation increases stomach pressure, which pushes the contents through the stomach lining and into the bloodstream. This increases the delivery system for electrolytes to your bloodstream and muscles. However, this could cause a lot of burping. Bicarbonate helps balance your pH and in some studies to potentially increase muscle performance.

Recommendation: Post-workout lemonade for muscle recovery or in-between exercise. I often take this one on a hike and drink it during rest periods.

3. The Mojito Electrolyte Drink: Mint, Lime and Cucumber

The Mojito is for those brutally hot days where you just want to sit under a lime tree and call it a day.

32 oz. filtered water
1 handful of fresh mint
Juice of 2 limes
1 sliced cucumber
45 drops Total Hydration DayLyte Natural Electrolyte Concentrate
Powdered stevia to taste (optional)

The Electrolyte Stats
Sodium: 56.6mg
Potassium: 559.60mg
Magnesium: 97.1mg
Calcium: 82.3mg
Phosphorus: 66.4mg
Zinc: 3mg

4. Frozen Watermelon Electrolyte Slushee 

Watermelon is an electrolyte superfruit on its own. People go crazy over the taste of this one and it is so simple to make. Scoop out the watermelon, add to a blender, and then pour into individual paper or plastic cups and freeze.

Watermelon is 92% water and originally comes from southern Africa. It contains potassium, sodium and a high level of lycopene, which protects against sun damage. The white and rind contain one of the only sources of citrulline, which benefits nitric oxide production for athletic performance.

The Electrolyte Stats
1 cup
Sodium: 1.5mg
Potassium: 170mg
Magnesium: 15.2mg
Calcium: 10.6mg
Phosphorus: 16.7mg

Recommendation: This is awesome on a hot day after a solid workout. Watermelon has been found in studies reduce muscle soreness. This is also one of the only things people can keep down to stay hydrated during the stomach flu or food poisoning.

5. Cherry Recovery Electrolyte Drink

12 oz. filtered water
4 oz. organic, cold processed tart cherry juice (no added sugar)
45 drops of Total Hydration DayLyte
Juice of 1 lemon

The Electrolyte Stats
Sodium: 122.2mg
Chloride: 475mg
Potassium: 351.80mg
Magnesium: 65mg
Calcium: 10mg
Zinc: 3mg

Recommendation: Cherries performs very well in studies for athletes. Numerous studies have found decreased muscle soreness and increased recovery from cherry juice and dehydrated cherry supplements. Drink after heavy lifting or endurance training. You could make a protein shake with whey or plant-based protein with it as well for a complete recovery drink.

6. Lemon, Strawberry and Mint Electrolyte Drink

32 oz. Filter water
Juice of 1 lemon
5 sliced strawberries
A handful of fresh mint
45 drops Total Hydration DayLyteNatural Electrolyte Concentrate
Powdered stevia to taste

The Electrolyte Stats
Sodium: 50mg
Chloride: 475mg
Potassium: 308.3mg
Magnesium: 76mg
Calcium: 13.3mg
Zinc: 3mg

Advanced Homemade Electrolyte Drinks 

1. ELECT: The Health Beat Secret Formula (until now)

This is the formula that I almost made into a commercial electrolyte drink. The problem is that you need to drink it fresh. HPP or pasteurization will ruin the flavor. This is a little more expensive to make, but the nutrition profile is superior to anything on the market. My family and friends ask me to make this for them every summer.

16 oz. filtered water
2 tsp. BaoMax
1 tsp. Yacon Syrup (flavor changes with each company. The one linked has the best flavor)
18 drops of Endure or Lyteshow
7 drops Liquid NuNaturals Orange Stevia

*Serve cold. This drink tastes best chilled.

The Estimated Electrolyte Stats

Sodium: 25mg
Potassium: 190mg
Magnesium: 21.6mg
Calcium: 22.8

RAW YACON ROOT
Potassium
Magnesium
Iron
Phosphorus
Antioxidants
FOS
An increased absorption rate of minerals
Fiber to stabilize blood sugar suppress appetite

BAOBOB “The Tree of Life”
2x Calcium of Milk
B-vitamins
Iron
6x the Potassium of Bananas
Magnesium
3x Vitamin C of Oranges
6x Antioxidants of Blueberries
Polyphenols
Fiber to stabilize blood sugar and suppress appetite

Bonus: ELECT tastes similar to orange Gatorade and has an incredible nutrient profile for hydration, energy, digestive health (contains a prebiotic fiber) and reducing your appetite to aid weight loss.

Recommendation: I have used this for gym workouts, hikes, regular daily hydration, you name it. This is best consumed in the 16-32 oz. range due to the fiber content of yacon and baobob.

 

2. Marty’s Super Electrolyte Soda


This recipe supercharges electrolytes, probiotics, vitamin C, and wild greens from Canada.

1 cup Gerolsteiner
1/4 bottle ginger kombucha
1 whole lemon juice
1 whole grapefruit juice
NAHS Greensflush (one dropper full)

The Electrolyte Stats
Sodium: 40mg
Potassium: 386mg
Magnesium: 59mg
Calcium: 135mg

3. Marty’s Cold Brew Electrolyte Drink 


Marty’s Cold Brew formula is probably one of the more unique combinations I’ve seen.

1 teabag of Rooibos or Pau D’arco steeped in 1.5 cups of water then cooled
1/4 tsp Yacon Powder

(optional) 1 tsp Montmorency cherry concentrate (optional)

The Electrolyte Stats
Sodium: .5mg
Chloride: 325mg
Potassium: 13mg
Magnesium: 125mg
Calcium: Unknown

4. Mary’s Pre and Post Sauna Electrolyte Drink

Pre-sauna:
500 ml filtered water
1 scoop Pranin Bs
1 tsp chlorella
(shake well after electrolyte powder stops foaming)

The Electrolyte Stats
Sodium: 140mg
Chloride: 325mg
Potassium: 580mg
Magnesium: 150mg
Calcium: Unknown

Post-sauna (pre-juice and store in the freezer to chill for after sauna; requires juicer):
2 sticks of celery juiced
1/2 an English cucumber juiced
Full lime juiced
Handful of cilantro juiced
Handful of parsley juiced
1 head romaine lettuce juiced
Chunk of ginger juiced
1/2 tsp of dulse flakes
a few drops of lemon stevia
filtered water to adjust

The Electrolyte Stats
Sodium: 114mg
Potassium: 2,126.5mg
Magnesium: 128.6mg
Calcium: 291mg

 

 

 

*Alex is no longer able to answer comments due to very limited time outside of Nutrition Genome. If you are interested in nutrigenomic testing, please check out www.nutritiongenome.com