Homemade Electrolyte Drinks

Maria Byron Panayidou
Sports Drink

Commercial brands of electrolyte drinks typically have a heavy concentration of sugar, so you might want to consider making your own. It's surprisingly simple to prepare these drinks at home.

Two Recipes for Electrolyte Drinks

Citrus Twist Electrolyte Drink

Citrus Twist Electrolyte Drink

Ingredients:

  • ½ cup freshly squeezed orange juice
  • ½ cup freshly squeezed tangerine juice
  • 1 liter filtered water
  • 2 - 4 tablespoons raw honey or agave syrup, to taste
  • 1/8-teaspoon sea salt

Directions:

  1. Blend all of the ingredients together in a blender until the honey or agave syrup is dissolved.
  2. Taste and adjust the sweetness as needed.
  3. Place in an air-tight container, cool and save in the fridge.
  4. Serve with ice.

Makes: 4 servings

Nutritional Information
Energy 89 kcal
Protein 0.5 g
Carbohydrates 23.5 g
Fat 0.1 g
Cholesterol 0 mg
Sodium 69 mg
Potassium 117 mg


Berry-Banana Electrolyte Drink

Electrolyte Drin

Ingredients:

  • ½ cup strawberries
  • ½ cup blueberries
  • 1 banana
  • 1 liter filtered water or herbal tea (preferably chamomile)
  • 2 tablespoons raw honey or agave syrup, to taste
  • 1/8-teaspoon sea salt

Directions:

  1. Brew tea, if using.
  2. Add all other ingredients and blend well until the honey or agave syrup is dissolved.
  3. Taste and adjust the sweetness as needed.
  4. Place in an air-tight container, cool, and save in the fridge.
  5. Serve with ice.

Makes: 4 servings

Nutritional Information
Energy 74 Kcal
Protein 0.6 g
Carbohydrates 19.1 g
Fat 0.1 g
Cholesterol 0 mg
Sodium 66 mg
Potassium 153 mg

The Importance of Electrolytes

The term electrolytes is the scientific term for salts, specifically ions. Basically, they are minerals found in the blood and other body fluids that carry an electric charge. The most common electrolytes are calcium, chloride, magnesium, phosphorus, potassium and sodium.

Functions

Electrolytes affect the amount of water found in the body, the acidity of the blood, muscle function, and other important processes. According to Medical News Today, electrolytes will help regulate nerve and muscle function, the body's hydration, the blood's pH, blood pressure and the rebuilding of damaged tissue.

Replenishment

When electrolytes are lost via sweat or excessive vomiting and diarrhea, they need to be replenished by drinking fluids that contain them. Speak to a medical professional if you have questions about electrolyte replenishment during or after an illness.

After heavy or prolonged exercise, especially in hot conditions, and excessive sweating, the lost electrolytes, mainly sodium and potassium, should be replaced.

Electrolyte Balance Matters

Whatever you may choose to use as your rehydration means after exercise, just remember that you can hydrate more effectively by attending to your fluid and electrolyte balances during and after exercise. That translates to better workouts, stronger performances and obviously a healthier body with the capability of keeping its balance. And of course, homemade is nearly always healthier than commercially prepared.

Homemade Electrolyte Drinks