Make this Homemade Electrolyte Drink for enjoy after your toughest, sweatiest workouts in the hot sun! Your body will thank you.
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I would love to show you how easy it is to make your own electrolyte drink with natural ingredients and no added sugar. We all know that store-bought sports drinks usually have artificial colors and either a ton of added sugar or an artificial sweetener. You can buy healthier electrolyte powders, but they can get super expensive. Today I’m sharing an easy, healthy alternative!
This is the perfect drink for a hot day, especially when you (or your kids) are participating in strenuous exercise and sweating a lot. Around here, it’s early football season. It’s still very hot weather, and the football teams are out there in full pads and helmets. My son is one of those boys and it motivated me to create some of my own homemade electrolyte drinks for him!
Proper hydration is so important for both sports performance and overall health. Let’s learn a little about electrolytes and their role before we get to the recipe.
What are electrolytes and why are they important?
Electrolytes are minerals that carry an electric charge when dissolved in water (like in your blood, sweat, and cells). They are important because:
- Electrolytes maintain fluid balance, controlling how much water is inside and outside your cells, ensuring you aren’t dehydrated or over hydrated.
- They are important for your nervous system as they support proper nerve signaling.
- Different electrolytes regulate muscles–they trigger your muscles fibers to contract and relax.
- Electrolytes help balance your PH levels.
- They also assist in moving nutrients into cells and waste products out.
If you have an electrolyte imbalance, your body can’t properly move, think, or keep its cells working. That’s why after intense exercise—especially in heat—you need to replace the ones lost in sweat to avoid muscle cramps, dizziness, or more serious heat-related issues.
Key Electrolytes
These are the essential minerals that are important you replace if you complete an intense workout in hot weather and are sweating a lot. This chart shows their main roles and which food sources can help you get them in your diet.
| Electrolyte | Main Roles | Common Food Sources |
|---|---|---|
| Sodium | Maintains fluid balance, nerve signals, muscle contractions | Table salt, pickles, broth, salted nuts, pretzels, olives |
| Potassium | Regulates fluid balance, supports heart and muscle function, prevents cramps | Bananas, oranges, potatoes, sweet potatoes, spinach, avocados, beans |
| Chloride | Works with sodium for your body’s fluid balance, stomach acid production | Table salt, seaweed, celery, tomatoes |
| Magnesium | Muscle relaxation, nerve function, energy production | Nuts, seeds, leafy greens, whole grains, dark chocolate |
| Calcium | Muscle contractions, bone health, nerve signaling | Dairy, fortified plant milks, leafy greens, almonds, tofu |
| Phosphate | Energy production (ATP), bone health, cell repair | Meat, poultry, fish, dairy, nuts, beans |
Homemade Electrolyte Drink Recipe Ingredients
Here are the simple ingredients you need for this DIY electrolyte drink recipe. There’s nothing on this list that you can’t find at your regular grocery store!
Coconut Water
Coconut water contains potassium, sodium, magnesium, calcium. and phosphorus. You’ll need 3 cups of coconut water.
Watermelon
We use watermelon because of its high water content. It also contains magnesium, calcium, and potassium. You’ll need 1 cup cubed watermelon.
Sea Salt
You’ll use 1/4 teaspoon salt and it provides sodium chloride for your sports drink.
Lemon Juice
Lemon juice provides more of the important minerals potassium, calcium, and magnesium. You can also use lime juice here. Citrus fruits also provide a good amount of vitamin C, which will give your immune system a boost, too!
Stevia
Pure stevia powder adds sweetness (without added sugar), giving the hydration drink a more pleasant taste.
How to Make a Homemade Electrolyte Drink
Ditch the store-bought electrolyte drinks–get your real ingredients out and follow these step-by-step instructions.
- Place all ingredients in a blender and blend until smooth.
- Chill in a jar or container with a tight-finding lid in the refrigerator before serving, or serve immediately over ice. Shake before serving if serving after chilling.
FAQs
How long will this drink last?
This should be stored in an airtight container in the refrigerator and will last up to 3 days.
Can I use something other than stevia to sweeten this?
Yes, if you prefer something other than stevia, this can be sweetened with raw honey or maple syrup. I prefer no added sugar in my drinks, but if you don’t like the taste of stevia, either of those will work.Start with 1 tablespoon and add to taste.
Can I take this with me on-the-go?
Of course! Place a serving in a stainless steel water bottle with ice and drink it after your strenuous outdoor workout or give it to your athlete to drink!
I have a couple of different healthy hydration drinks in my first cookbook, Anti-Inflammatory Drinks for Health. Check it out! You might also love this Hydrating Green Juice recipe.
I hope you love this Homemade Electrolyte Drink. If you make it, or any of my other healthy recipes, I would LOVE to see! Snap a picture and share it on the Happy Healthy Mama Facebook page or on your Instagram and tag me @happyhealthymama. Giving a star rating below is also very helpful! I appreciate you.
Homemade Electrolyte Drink
- Total Time: 5 minutes
- Yield: 4 servings 1x
Description
Use real, simple ingredients to make a natural, homemade electrolyte drink for healthy hydration on hot days!
Ingredients
- 3 cups coconut water
- 1 cup cubed watermelon
- 1/2 cup fresh lemon or lime juice
- 1/4 teaspoon sea salt
- 1/2 teaspoon pure stevia powder
Instructions
- Place all ingredients in a blender and blend until smooth.
- Chill in a jar or container with a tight-finding lid in the refrigerator before serving, or serve immediately over ice. Shake before serving if serving after chilling.
- Prep Time: 5 minutes
- Category: drink recipes
- Method: blender
- Cuisine: American
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 52
- Sugar: 7.5 grams
- Fat: 0.5 grams
- Carbohydrates: 11.8 grams
- Fiber: 2.2 grams
- Protein: 1.6 grams
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