Make your own homemade electrolyte drink easily — use it as a simple sports drink to rehydrate after exercise or turn it into a delicate infused spa water for everyday sipping.
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Table of Contents
- What is an Electrolyte Drink?
- How Can Electrolytes Help You Lose Weight?
- The Role of Salt in Weight Loss
- How do Electrolyte Drinks Affect Blood Pressure?
- Which Salt to Add to Your Electrolyte Drink?
- Which Sugar to Add to Your Electrolyte Drink?
- The Modern Pioneer Cookbook
- Download Your Free 36-Page Pantry List
- The Modern Pioneer Pantry
- Super Mineral Recipes
- Join the Traditional Foods Kitchen Academy
- How to Make Electrolyte Powder and Electrolyte Drinks, Sports Drinks, and Spa Water Recipe
- Shop for items used in this blog post or video
What is an Electrolyte Drink?
An electrolyte drink is simply water fortified with key minerals that support fluid balance and normal body function. By adding the right minerals in measured ratios, you can create a drink that helps replenish electrolytes lost through sweat, illness, or daily life.
Common minerals to include are:
- Sodium chloride (salt)
- Potassium chloride
- Magnesium glycinate
If you’re unfamiliar with any of these, the video linked above demonstrates where to find them at most groceries and how to use them safely.
Sports Drinks Replenish Your Lost Electrolytes
Electrolyte balance is important for energy, muscle function, and overall well-being. Athletes often use sports drinks to quickly replace minerals lost through sweating, but electrolyte drinks can benefit anyone who experiences imbalance from illness, medication, or aging.
Disclaimer
Note: I am not a medical professional. This information is for educational purposes only and is not intended to diagnose or treat medical conditions. Consult your healthcare provider before making changes to your diet or adding supplements.
- Mary’s Nest Website Disclaimer Text
How Can Electrolytes Help You Lose Weight?
Electrolyte imbalances can cause fatigue, headaches, hunger, and cravings that make it harder to stick to a diet. Research and expert commentary suggest that restoring mineral balance — particularly sodium, potassium, and magnesium — can reduce those symptoms.
When you provide the body with the minerals it needs, cravings and the urge to overeat can decrease, which may help support weight-loss efforts when combined with a sensible diet and exercise plan.
The Role of Salt in Weight Loss
Sodium chloride (salt) often makes up the largest portion of homemade electrolyte mixes. Some studies indicate that adequate salt intake can lower levels of the stress hormone cortisol in certain people. Reduced cortisol can help lower stress and may make weight loss, especially abdominal fat loss for some individuals, easier.
Research Studies
- Dietary sodium and health associations in population studies
- Links between stress and obesity, and individual susceptibility
How do Electrolyte Drinks Affect Blood Pressure?
Salt and blood pressure are often discussed together. Your doctor can advise whether adding more sodium to your diet is appropriate. Some experts note that extremes — both very high and very low sodium intake — can cause health issues, so balance is important.
Potassium and magnesium also influence blood pressure and heart health, and some salt substitutes contain potassium chloride, which may not be suitable for everyone. Check with your healthcare provider before using salt alternatives or adding concentrated mineral powders, especially if you have a history of hypertension or kidney problems.
If you suspect an imbalance, your doctor can order blood tests to measure sodium and other electrolytes.
Which Salt to Add to Your Electrolyte Drink?
Use an unprocessed, additive-free salt labeled simply as “salt” or “sea salt.” Avoid salts with anti-caking agents or other additives; when balancing minerals you want just pure, nourishing salt.
Popular choices include unrefined sea salts or real salts that contain no added chemicals. These provide the sodium your body needs without unnecessary additives.
Spotlight on Redmond Real Salt
Many home cooks prefer a naturally mined salt without processing or anti-caking agents. Brands like Redmond Real Salt are examples of this style of salt and are commonly recommended for whole-food kitchens.
Which Sugar to Add to Your Electrolyte Drink?
To sweeten an electrolyte drink, non-caloric stevia is an option for those who prefer no added calories. Whole sweeteners like honey, maple syrup, molasses, coconut syrup, or date syrup add a few calories but also contribute nutrients and flavor.
Choose the sweetener that fits your taste and nutritional goals. A small amount can improve palatability without masking the drink’s function.
More Ideas
If you enjoy flavored beverages, you can also explore homemade powdered coffee creamers and other shelf-stable flavorings that use natural sweeteners.
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The Modern Pioneer Cookbook
Seasonal ingredients, traditional techniques, and nourishing recipes. Over 85 from-scratch recipes that show how to cook the modern pioneer way using simple, wholesome ingredients.
Download Your Free 36-Page Pantry List
This free pantry list highlights essential real foods to stock in your working pantry, refrigerator, freezer, and extended pantry. It also includes links to videos and printable recipes to help you turn pantry staples into nourishing meals.
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The Modern Pioneer Pantry
Over 100 recipes for preserving food and transforming pantry staples into homemade meals. Build a practical, nourishing pantry for everyday life.
Super Mineral Recipes
To add more mineral-rich foods to your routine, try these recipes that use nutrient-dense broths:
- Super mineral broth on the stovetop
- Instant Pot super mineral broth vegetable soup
Join the Traditional Foods Kitchen Academy
If you want more traditional foods content, consider joining the Traditional Foods Kitchen Academy for exclusive videos and member perks.
How to Make Electrolyte Powder and Electrolyte Drinks, Sports Drinks, and Spa Water
Equipment
- 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
Ingredients for Electrolyte Powder
- 1/2 cup SaltPure, additive-free salt such as sea salt.
- 1 3/4 tsp Potassium chloride powderPure potassium chloride without additives.
- 1/2 tsp Magnesium glycinate powderAvailable in the vitamin section; empty capsules if needed to measure.
Ingredients for Making a Basic Electrolyte Drink
- 1/2 tsp Electrolyte powder
- 32 ounces Filtered water32 ounces = 4 cups.
Ingredients for Making a Sports Drink
- 32 ounces Basic Electrolyte Drink
- 1/4 cup Juice, preferably fresh-squeezedSee notes 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 notes for suggestions.
Instructions
Electrolyte Powder
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Mix the salt, potassium, and magnesium powders together and store in an airtight jar.
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This powder is shelf-stable; it will remain fresh according to the expiration dates of the individual ingredients.
Basic Electrolyte Drink
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Stir 1/2 teaspoon of electrolyte powder into 32 ounces of water.
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Drink as is or use this base to make a sports drink or spa water.
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Store unused drink in the refrigerator in an airtight bottle for 3–5 days.
Sports Drink
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Combine 32 ounces of the basic electrolyte drink with 1/4 cup fresh juice.
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Refrigerate in an airtight bottle for 3–5 days if not consumed immediately.
Spa Water
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Place 1/4–1/2 cup sliced or chopped fruit, vegetables, herbs, or spices in a 32-ounce jar.
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Fill the jar to the rim with the basic electrolyte drink and seal tightly.
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Refrigerate and steep 4–12 hours; longer steeping yields stronger flavor.
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Strain if desired and store the strained drink in an airtight jar in the fridge for 3–5 days.
Video
Notes
- Orange or other citrus juice high in vitamin C
- Pineapple juice (core blended or juiced) — core contains bromelain
- Unsweetened cranberry juice
- Tart cherry juice — may help with muscle recovery and sleep
Spa Water ingredient ideas:
- Apples
- Berries
- Carrots
- Celery
- Cranberries
- Citrus with rind
- Cucumbers
- Ginger
- Melons
- Mint
- Tarragon
- Turmeric
Find this recipe and video on the author’s site.
Disclaimer: This content is informational only and not a substitute for professional medical advice. Consult your physician with any health questions.
Copyright © 2021 Mary’s Nest, LLC, All Rights Reserved
Shop for items used in this blog post or video
Best Salts and Ingredients
- Fine ground unrefined sea salt or real salt
- Potassium chloride powder (pure)
- Magnesium glycinate powder
- Stevia or other preferred sweeteners
Favorite Kitchen Supplies
- Measuring cups and spoons
- Glass jars and bottles with lids
- Large glass measuring cup or pitcher
Recommended Reading
- The Modern Pioneer Cookbook
- The Modern Pioneer Pantry
- Nourishing Traditions
- The Salt Fix
- Fruit Infused Water recipe collections