Thirst Quencher: Homemade Electrolyte Drink (2024)

FAQs

Thirst Quencher: Homemade Electrolyte Drink? ›

1 cup (8 ounces) water, not carbonated. 2 tablespoons lemon juice. Small pinch of salt (a teaspoon of salt contains 2,300 milligrams of sodium, so you need 1/20th of a teaspoon of salt—not much) Flavoring and sweetener to taste (optional).

1 cup (8 ounces) water, not carbonated. 2 tablespoons lemon juice. Small pinch of salt (a teaspoon of salt contains 2,300 milligrams of sodium, so you need 1/20th of a teaspoon of salt—not much) Flavoring and sweetener to taste (optional).

Given that store-bought electrolyte drinks and sports drinks like Pedialyte and Gatorade can be expensive if you need electrolyte replenishment often, making your own homemade electrolyte drink might be the move. It's also a good idea to make it in bulk in a pitcher for easy dispensing.

During exercise or sweating, not only water but also electrolytes like sodium are lost. Adding a small amount of salt to your drinking water helps replenish these lost electrolytes, promoting better water absorption and preventing dehydration.

Apple Cider Vinegar – Along with many B vitamins and vitamin C, apple cider vinegar contains sodium, potassium, calcium, magnesium and phosphorus. Phosphorus combines with oxygen in the body to form phosphate, one of the key electrolytes.

You can get the electrolytes you need by eating a balanced diet. Minerals are found in vegetables, leafy greens, fruit, nuts, seeds, legumes, dairy products, certain fish and seafood, and lean meats.

Most of us don't need an electrolyte drink to get through the day. Instead, we can replenish lost fluids and minerals through a combination of food and water. In fact, consuming too much sugar and salt from electrolyte drinks can lead to weight gain and blood pressure spikes.

Lemon juice contains electrolytes like sodium (Na), potassium (K), calcium (Ca), magnesium (Mg) which makes lemon water one of the best drinks for fitness purposes. Lemon water works for rehydration, may improve skin quality, and prevent kidney stones.

Electrolyte drinks are not meant to be casually consumed throughout the day as if they're water. Due to their high electrolyte content, drinking these beverages every day when there has not been a loss of electrolytes, could result in toxicities (poisoning) of different electrolytes.

Does a pinch of salt in water hydrate you? ›

Social media users say that adding salt to drinking water can help boost hydration and replenish electrolytes. However, if you consume excess sodium from salt, your body will try to maintain homeostasis by retaining water, making it hard for your heart and blood vessels to work properly.

Switch Up Your Salts: Different salts, such as pink Himalayan or sea salt, can add different minerals. Himalayan salt contains electrolytes naturally as well as trace minerals that help nourish cells in your body.

A typical recommendation for making the drink goes something like this: Add one part pink Himalayan salt (the big, chunky rock salt kind) to a glass jar with a lid. Add four parts water. Cover and shake it up.

“All in all, bone broth is a great alternative if you don't enjoy sweet or artificial flavorings while still getting the electrolytes your body needs.” With zero added sugars and a high percentage of potassium, this is a great savory drink to replenish electrolytes and consume protein after a workout.

Replacing Electrolytes Through Food

Sodium is found in cheese, green olives, crackers, breads, meats and other processed and salty foods. Good sources of potassium include milk, bananas, raisins, green leafy vegetables and oranges, which all act as hydration supplements.

“Pickle juice contains electrolytes in the form of a lot of sodium and some potassium and magnesium. That's why you can use it as a natural electrolyte,” says Skoda. “It can help to rehydrate after exercise.” To get the most benefit, Skoda says to choose a vinegar-based pickle without yellow dye and preservatives.

You can use natural ingredients like tap water, mineral water or coconut water for the base. Add lemon or lime juice, ginger, salt and agave syrup. Making these drinks with an electrolyte powder is another easy and quick way to stay hydrated.