HomeRunningDo-it-yourself Electrolyte Drink (Simple + Customizable DIY Recipe)

Do-it-yourself Electrolyte Drink (Simple + Customizable DIY Recipe)

Do-it-yourself Electrolyte Drink (Simple + Customizable DIY Recipe)

Making your individual selfmade electrolyte drink is a good way to remain on prime of hydration! It’s extremely straightforward, tastes nice, and also you’ll know precisely what you’re placing in your physique (plus, it’s fairly low cost to make too!). 

homemade electrolyte drink

If you recognize me, then you definately in all probability understand how a lot I discuss electrolytes and why electrolytes are necessary for runners (and just about everybody, actually!). Through the years I’ve tried and examined dozens of various electrolyte drinks and recipes.

This recipe is by Shalane Flanagan and Elyse Kopecky from their cookbook Run Quick. Prepare dinner Quick. Eat Gradual. that they graciously allowed me to share with all of you.

This has been one which shortly turned a favourite amongst runners. Although possibly not as huge a favourite because the tremendous hero muffins which appear to be made NON-STOP by so lots of you throughout coaching. But, I’d wager this one is equally necessary.

run fast. cook fast. review

Should you’re on the lookout for one thing to switch store-bought electrolyte drinks, I believe you’re going to be thrilled. This one received’t upset the abdomen, tastes nice and once more enables you to be accountable for components that work finest in your physique.

What Are Electrolytes?

In response to the Nationwide Institutes of Well being, electrolytes are important minerals that conduct electrical prices when dissolved in water.

They embrace minerals akin to sodium (salt), calcium, potassium, bicarbonate, magnesium, chloride, and phosphorous which can be required for important bodily features. 

Electrolytes govern nervous system perform and muscular contractions and to maintain you hydrated whereas additionally balancing your pH ranges.

When the physique is dehydrated, electrolytes are important since water alone is probably not sufficient to rehydrate it. Signs embrace dizziness, complications, fatigue, nausea, and so forth. 

Fortuitously, there are various electrolyte drinks in the marketplace, however making your individual electrolyte drink at house is extremely straightforward.

Why You’ll Love This Do-it-yourself Electrolyte Drink

  • Plant-Primarily based: This pure electrolyte drink is an ideal possibility for vegans and vegetarians. It’s made with all-natural, plant-based components like coconut water, tart cherry juice, lemon juice, and blackstrap molasses.
  • Fast and Simple: All it’s essential do is combine the components collectively and retailer it within the fridge. It’s a fast and straightforward hydration resolution, notably helpful for athletes.
  • Easy Components: This selfmade electrolyte drink makes use of easy, easy-to-find components. Plus, these components are loaded with important minerals like potassium, calcium, and magnesium, that are key for hydration and stopping muscle cramps.
  • Decrease Sugar: In comparison with industrial sports activities drinks, this selfmade electrolyte drink recipe has considerably much less sugar. The pure sweetness comes from the coconut water and elective tart cherry juice, and there’s no added refined sugar.

Components to Make Do-it-yourself Electrolyte Drink

  • Filtered Water: That is the bottom of any hydration drink, together with our DIY electrolyte drink It replenishes fluids misplaced throughout exercises and helps preserve a steadiness of electrolytes within the physique.
  • Coconut Water: It’s a pure supply of fast glucose wealthy in potassium and magnesium and an amazing substitute for industrial sports activities drinks. It gives a refreshing style and aids in hydration, making it a key ingredient in our selfmade electrolyte drink recipe.
  • Tart Cherry Juice (elective): Moreover including a candy and tangy taste to your drink, tart cherry juice is full of potassium and has anti-inflammatory and antioxidant properties. It’s an amazing addition if you happen to’re on the lookout for an additional well being increase.
  • Contemporary-Squeezed Lemon Juice: Lemon juice not solely provides a refreshing citrusy style but additionally gives important minerals and aids in digestion. It’s a pure supply of electrolytes and helps to maintain you hydrated.
  • Blackstrap Molasses: This nutrient-dense sweetener is excessive in iron, calcium, and magnesium. It provides a touch of sweetness to your drink whereas offering important vitamins that support in stopping muscle cramps and fatigue.
  • Excessive-High quality Sea Salt: Sea salt is a pure supply of sodium and different important hint minerals. It replenishes the sodium misplaced in sweat and helps preserve the steadiness of electrolytes within the physique. You may even go for pink Himalayan salt because it has traces of minerals akin to manganese, zinc, calcium, and potassium.
Shalane drink

The right way to Make A Do-it-yourself Electrolyte Drink

Able to hydrate the pure approach? Right here’s methods to make some selfmade electrolyte drink. For extra detailed directions and vitamin details, see the recipe card on the finish of this publish.

Step 1: Combine the Components

In an iced-tea pitcher or half-gallon glass jar, mix the water, coconut water, cherry juice (if utilizing), lemon juice, molasses, and salt. Safe the jar with a lid and shake vigorously till every part is nicely mixed. 

Step 2: Hydrate Earlier than Operating

Should you’re planning for a long term, drink 16 ounces of the electrolyte drink 1 hour previous to working. This may guarantee your physique is well-hydrated and prepared for the train.

Notice: By no means strive something new on race day. Everybody’s gas and hydration wants range drastically, so it’s necessary to check out your race-day vitamin throughout coaching to seek out what works finest for you.

homemade electrolyte

Do-it-yourself Electrolyte Drink

Prep Time5 minutes

Complete Time5 minutes

Course: Drinks

Key phrase: selfmade electrolyte drink


  • 2 cups filtered water
  • 2 cups coconut water
  • 1/2 cup tart cherry juice elective
  • 2 tbsp lemon juice freshly squeezed
  • 1 tbsp blackstrap molasses
  • 1/4 tsp sea salt


  • Mix the measured quantities of water, coconut water, cherry juice (if you happen to resolve to make use of it), lemon juice, molasses, and salt in an iced tea pitcher or half-gallon glass jar.

  • To combine the components completely, seal the jar with its lid and shake vigorously.

  • As soon as the combination is nicely mixed, retailer the container within the fridge. It may be refrigerated for as much as 3 days, permitting you to have a refreshing drink available each time wanted.

  • Should you’re planning a long term, contemplate ingesting 16 ounces of this hydrating concoction about 1 hour earlier than you begin working.

Taste Variation Concepts

  • Citrus: If you’d like a pleasant citrusy kick, strive utilizing contemporary orange juice as a substitute of tart cherry juice. The orange juice will give it a vivid, summery taste plus further vitamin C and potassium.  
  • Pure sweeteners: If you’d like a barely sweeter drink, you may contemplate including residence uncooked honey or maple syrup. Make certain to do that moderately.
  • Lime juice: Lime juice is one other good method to give your sports activities drink a bit of zing.  It has that good tart lime style but additionally provides you calcium and magnesium.  I prefer to squeeze within the juice from half a lime. 
  • Sea salt: For these intense exercise days, add a splash extra of sea salt to your drink. You lose sodium via sweat and it must be replenished to stop muscle cramps, fatigue, and dizziness.

Ideas for Making the Finest Do-it-yourself Electrolyte Drink

  • Shake Effectively: After including all of the components within the mason jar, seal it correctly and shake vigorously. This helps in correctly mixing the ocean salt and different ingredient.
  • Chill Earlier than Utilizing: Retailer your individual selfmade electrolyte drink within the fridge for as much as three days. Chilling the drink not solely makes it extra refreshing but additionally permits the flavors to develop.
  • Strive Tart Cherry Juice: Though elective, tart cherry juice can add a singular style to your selfmade sports activities drink. It’s additionally full of potassium and gives anti-inflammatory and antioxidant properties.
  • Modify to Your Choice: Be at liberty to regulate the recipe to suit your style and dietary wants. As an example, if you happen to’re an athlete who sweats lots, you would possibly need to add a bit extra sea salt to replenish misplaced sodium.
  • Check Throughout Coaching: Earlier than counting on this electrolyte drink for race day or intense exercises, check it throughout coaching. Everybody’s hydration and gas wants range, so it’s necessary to seek out what works finest for you.

The right way to Retailer

Pour any leftover selfmade electrolyte drink right into a mason jar or any hermetic container and retailer it within the fridge. This pure sports activities drink will keep contemporary for as much as per week.

In search of extra electrolyte info?

Have you ever tried any of the opposite recipes from the e-book?

What different sports activities vitamin questions do you may have?

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