Affiliates note: As an Amazon Associate I earn from qualifying purchases. My content may contain affiliate links to products and services. If you click through and make a purchase, I'll receive a small commission. It does not affect the price you pay.
How to Make a Homemade Electrolyte Drink
Learn the easy way to make a homemade electrolyte drink that you can turn into a refreshing sports drink or an elegant spa water.
Affiliates note: As an Amazon Associate I earn from qualifying purchases. My content may contain affiliate links to products and services. If you click through and make a purchase, I’ll receive a small commission. It does not affect the price you pay.
What is an Electrolyte Drink?
An electrolyte drink is a water that has been fortified with minerals. These minerals help balance the minerals—the electrolytes—in our bodies.
You can add the following minerals in specific ratios to water to make an electrolyte drink:
- Sodium Chloride (salt)
- Potassium Chloride
- Magnesium Glycinate
Don’t worry if you’re not familiar with the last two ingredients. In my electrolyte drink recipe video, I show you how to find these common ingredients at any grocery store.
Sports Drinks Replenish Your Lost Electrolytes
When our electrolytes are balanced, our bodies can function at peak performance. Common electrolyte drinks are often referred to as sports drinks.
Athletes can lose minerals and create an electrolyte imbalance in their bodies when they perspire. Consuming sports drinks help athletes to quickly replenish their lost electrolytes, keep them hydrated, and feeling their best.
Even if we’re not into sports, many of us can have our electrolytes out of balance too. This electrolyte imbalance can occur when we are ill, take certain medications, or simply as we age. So electrolyte drinks are not just for athletes. They are actually for all of us!
How Can Electrolytes Help You Lose Weight?
Electrolyte imbalances are more common than you may think. If you are trying to lose weight and your electrolytes are out of balance, it can be challenging for you to stick to your diet.
Dr. James DiNicolantonio is a research scientist at St. Luke’s Mid America Heart Institute and author of The Salt Fix. He has studied electrolyte imbalances, specifically the minerals sodium chloride, potassium chloride, and magnesium glycinate in our bodies.
From his research, Dr. DiNicolantonio discovered that when our electrolytes are out of balance, we can begin to feel hungry and tired and develop a headache. When we experience this electrolyte imbalance, we can also develop cravings and start to eat (overeat!) because our body is trying to get the nutrients it needs.
But if we give our body the minerals it needs through an electrolyte drink, we can help to stave off hunger, tiredness, headaches, and most of all, cravings. Electrolyte drinks can aid our weight loss efforts by deterring our desire to overeat and even binge eat.
The Role of Salt in Weight Loss
The bulk of the mineral you will be adding to your electrolyte drink is Sodium Chloride, also known as salt. As described in the research studies in this section, scientists discovered that salt decreases levels of the hormone cortisol in our bodies. Reduced levels of cortisol help to lower our stress.
When we lower stress, those of us who need to lose weight can do so easier. And best of all, scientists believe that for some of us, depending on our genetics, when we lower our cortisol levels, it’s our belly fat that goes first!
- Dietary sodium, added salt, and serum sodium associations with growth and depression in the U.S. general population
- Stress and Obesity: Are There More Susceptible Individuals?
How do Electrolyte Drinks Affect Blood Pressure?
When deciding if you should make and consume electrolyte drinks, you may wonder if the salt in the drinks will raise your blood pressure. This is a valid concern, and you will want to talk to your doctor about any questions that you may have before consuming electrolyte drinks.
But I want to share some interesting information that you can discuss with your doctor. Dr. George Barkris, Director of the Comprehensive Hypertension Center at the University of Chicago, explains that our bodies need sodium. Any extreme is not good, so if you completely cut salt from your diet, you can have problems with your health, as Dr. Barkris discusses in the following podcast:
Also, although we are using basic ingredients in our electrolyte drink, some of the ingredients may have additional cautions. For example, Nu-Salt provides our drink with Potassium Chloride, but the product label also recommends that you talk with your medical professional before using a salt alternative or substitute.
So check with your doctor to see if an electrolyte drink is right for you and if the ingredients in your homemade sports drink or spa water would help provide an appropriate amount of salt and minerals into your diet.
And if you are worried that you have an electrolyte imbalance, your doctor can order a sodium blood test to measure the amount of sodium in your blood.
Which Salt to Add to Your Electrolyte Drink?
To make an electrolyte drink, you want to use a pure salt. By pure, I mean a salt that has nothing else added to it. So when you look at the ingredients, you want the packaging to simply say “salt” or “sea salt.”
We don’t want to add chemicals to our sports drink that our body doesn’t need, such as anti-caking agents. When we want to balance the electrolytes in our body, we want nourishing minerals, not chemicals!
My favorite salts to use when making electrolyte drinks are:
Both brands are just pure salt. Plus, both are low in microplastics. To learn why we want salts that are low in microplastics, watch the following video. In my Best Salts video, I also review a wide variety of salts and where they are rated on the microplastics scale.
Which Sugar to Add to Your Electrolyte Drink?
I like to keep my electrolyte drinks very simple, but if you want to sweeten your sports drink, non-caloric Stevia can be a tasty addition. Stevia is a dried herb that has been ground into a powder. Just a pinch of this powder will sweeten your drink.
You can also choose from other whole sweeteners for your electrolyte drink, including:
- Coconut syrup
- Date syrup
- Maple syrup
Although these whole sweeteners add a few additional calories, they also add additional nutrients to your drink.
To learn more about all the whole sweeteners that you should stock in your traditional foods kitchen, check out my Best Sugars video.
More Discussion of Sugars for Your Coffee
If you love coffee, like me, then you might enjoy learning how to make your own sweetened and healthy powdered coffee creamers. These creamers are easy-to-make, delicious, and shelf-stable. And don’t worry, I even have Keto coffee creamer recipes with a non-caloric natural sweetener!
Download Your Free 36-Page Pantry List
If you haven’t had a chance to download my Essential Traditional Foods Pantry List, you need to do this today! This free 36-page pantry list helps you know the best real foods you should be stocking in your Four Corners Pantry, which consists of your:
- The Working Pantry
- The Refrigerator
- The Freezer
- The Extended Pantry (or Prepper Pantry)
And this pantry list is so much more than just a list of foods. This eBook is chockfull with links to videos and printable recipes for how to turn the listed foods into delicious and nutritious meals. This pantry list is also filled with lots of helpful tips and tricks to create a smoothly running traditional foods kitchen.
Super Mineral Recipes
Looking to work more mineral-rich foods into your diet? Be sure to check out these videos where I share how to make:
Kitchen Academy Videos
Are you looking for more traditional foods videos? I invite you to join the Traditional Foods Kitchen Academy. Members of this optional paid YouTube community get access to exclusive videos, live streams, and other members-only perks. Plus, your YouTube comments include a special members-only badge.
In the following members-only video, I talk about How to Make Salt Part of a Healthy Diet.
Stay in Touch with Mary’s Nest
- Subscribe to My YouTube Channel for Traditional Foods Videos (Free) - When you subscribe, be sure to click on the notification bell that will let you know each time I upload a new video.
- Subscribe to Mary’s Traditional Foods Newsletter (Free) - Get a free 36-page eBook for signing up: How to Stock Your Essential Traditional Foods Four-Corners Pantry.
- Join the Traditional Foods Kitchen Academy (Optional Paid) - For more detailed videos, live streams, and exclusive members-only perks, join my YouTube membership community.
- Order The Modern Pioneer Cookbook (Optional Paid) - Get a printed book of Mary's nourishing recipes from a Traditional Foods Kitchen. This bestselling cookbook is published by Penguin Random House with their DK imprint.
I look forward to having you join me in my Texas Hill Country Kitchen!
How to Make Electrolyte Powder and Electrolyte Drinks, Sports Drinks, and Spa Water
- Small glass storage jar with lid
- Measuring cups and spoons
- 32-ounce measuring cup or pitcher
- Two 16-ounce bottles or one 32-ounce sports bottle
- One 32-ounce jar
Ingredients for Electrolyte Powder
- 1/2 cup Salt Pure salt, such as sea salt, with no additives, such as anti-caking agents. Remember, this amount of salt helps you make a recipe with 48 servings.
- 1 3/4 tsp Potassium Chloride powder One brand of this ingredient is sold under the name "Nu-Salt." Whatever brand you buy, make sure it is just "potassium chloride" with no additives such as "anti-caking" agents.
- 1/2 tsp Magnesium glycinate powder This ingredient is available in the vitamin section at most grocery stores or pharmacies. If purchased in capsules, empty the capsules until you have 1/2 tsp. of the powder. You may need to empty 1-2 capsules to obtain this amount.
Ingredients for Making a Basic Electrolyte Drink
- 1/2 tsp Electrolyte powder
- 32 ounces Filtered water 32 ounces equals 4 cups.
Ingredients for Making a Sports Drink
- 32 ounces Basic Electrolyte Drink
- 1/4 cup Juice, preferably fresh-squeezed See "Recipe Notes" below for juice suggestions.
Ingredients for Making a Spa Water
- 32 ounces Basic Electrolyte Drink
- 1/4-1/2 cup Fresh fruit, vegetables, and/or herbs and spices (sliced, chopped, or macerated) See "Recipe Notes" below for fruit suggestions.
Instructions for Making Electrolyte Powder
- Mix the salt, potassium, and magnesium together, and store the mixture in an airtight jar.
- This powder is shelf-stable and should stay fresh based on the expiration dates of the potassium and the magnesium.
Instructions for Making a Basic Electrolyte Drink
- Mix 1/2 teaspoon of the electrolyte powder with 32 ounces of water.
- You can consume this drink as is, or you can add additional ingredients to make a sports drink or spa water. (See below.)
- If you are not ready to consume your electrolyte drink, store your drink in the refrigerator in an airtight bottle. Your refrigerated drink will stay fresh for 3-5 days.
Instructions for Making a Sports Drink
- Mix 32 ounces of the Basic Electrolyte Drink with 1/4 cup of juice. See "Recipe Notes" below for suggestions, but you can use any type of juice.
- If you are not ready to consume your sports drink, store your drink in the refrigerator in an airtight bottle. Your refrigerated drink will stay fresh for 3-5 days.
Instructions for making a Spa Water
- Fill a 32-ounce jar with 1/4 cup to 1/2 cup of fresh fruit, vegetables, and/or herbs and spices. (See the video for the fruit and vegetables that I use for my spa water.)
- Fill the jar to rim with your Basic Electrolyte Drink and cap the jar tightly.
- Place the jar in your refrigerator and allow it to steep for 4-12 hours. The longer the steep time, the more intense the flavor.
- Spa water is best consumed after steeping. However, you can strain out the fruit, veggies, herbs, and/or spices and store the strained drink in your refrigerator in an airtight jar. Your refrigerated drink will stay fresh for 3-5 days.
- Orange juice. You can also use another citrus juice that is high in vitamin C.
- Pineapple juice. If you have a juicer machine, juice the core of the pineapple. The pineapple core is rich in bromelain, which may help to ease the pain associated with arthritis and other joint conditions. If you do not have a juicer, you can blend the core of the pineapple with some water to create a “juice.”
- Unsweetened cranberry juice. Cranberry juice may be beneficial to your urinary tract system.
- Tart cherry juice. Cherry juice may increase strength and reduce muscle soreness, as well as help to induce sleep.
- Citrus with rind
Shop for items used in this blog post or video
Best Salts and Ingredients
- Fine Ground Celtic Sea Salt
- Fine Ground Redmond Real Salt
- Nu-Salt (Potassium Chloride)
- Magnesium Glycinate
- Green Powder Stevia
Favorite Kitchen Supplies
- Favorite Aprons
- 10-Piece Glass Bowl Set
- Stainless Steel Measuring Cups and Spoons
- Pint-sized Wide mouth Jars
- Wide mouth Jar Lids
- Large Glass Measuring Cup
- Glass Drinking Bottles
- 32-ounce Canning Jar Mug
More Kitchen Supplies with Promo Codes
Use promo code MARYSNST for a one-time 15% off Masontops and Breadsmart products on Amazon.com.
- Mockmill Grain Grinder and Whole Grains (including Einkorn, Emmer, and Spelt)
Learn more about Mockmill electric grain mills for making fresh flour and their Flake Lover's Flaker that flakes whole grain in minutes.
Amazon Shop and Shopping Guide
- Visit Mary’s Nest Amazon Shop
- Visit my Shopping Guide page
Get up to 15% off for stocking your Traditional Foods Pantry and equipping your Modern Pioneer Kitchen, including discounts from US Wellness Meats, Farmhouse Teas, Lehman's, Masontops, Cultures for Health, Survival Garden Seeds, Redmond Real Salt, Plan to Eat, and More!
Disclaimer:I am not a medical doctor, a medical professional, a dietician, or a nutritionist. All content found on the MarysNest.com website, including text, images, videos, eBooks or eGuides, social media, or other formats, were created solely for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or proper nutritional advice. Never disregard professional medical advice or delay in seeking it because of something you have watched in a video or read on this website. Use caution when following the recipe in this video. The creator and publisher of this video and website will not be held responsible for any adverse effects that may arise from the use of this recipe and method or any other recipe and method on this website or corresponding video channel.