Homemade Electrolyte Drink Recipe 

Hands up if you love a good drink with benefits! With summer just around the corner, I love a good flavour packed beverage to enjoy in the sun, on a patio, on the beach, or post workout. For a long time I was buying pre-made electrolyte drinks at Costco from brands like Prime and Biosteel and honestly they're super delicious - BUT they're a lot of extra plastic waste, and contain additional ingredients I don't need every time I want a tasty beverage. So this summer I'm taking measures into my own hands, and after whipping up a few different batches I can confirm, making your own electrolytes is healthier, tastier, cheaper, and way more fun. 

 

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Electrolyte Drink Benefits:

• Boosts Hydration Efficiency
  Electrolytes (like sodium, potassium, and magnesium) help your body absorb water more effectively, making hydration quicker and more efficient—especially post-workout or on hot days.

• Prevents Muscle Cramps
  Low levels of electrolytes can lead to painful muscle cramps. Supplementing them can help keep muscles functioning smoothly, particularly during or after intense physical activity.

• Supports Energy Levels
  Electrolyte balance helps your cells generate energy. If you’re feeling sluggish, especially after sweating, electrolytes can help you bounce back faster.

• Improves Athletic Performance
  Staying properly hydrated with electrolytes can boost endurance, focus, and overall athletic performance by maintaining fluid balance and nerve function.

• Aids in Post-Workout Recovery
  Replenishing electrolytes post-exercise helps reduce fatigue, supports muscle repair, and speeds up recovery.

• Balances pH and Prevents Fatigue
  Electrolytes help regulate your body’s acid-base balance. When this balance is off, you may feel tired or foggy—electrolytes can help restore equilibrium.

• Supports Nervous System Function
  Electrolytes are essential for nerve signal transmission, which affects everything from muscle contractions to brain function.

• Reduces Risk of Dehydration During Illness
  During episodes of vomiting, diarrhea, or fever, your body loses fluids rapidly. Electrolytes are key to replenishing lost minerals and avoiding dehydration.

• Helps with Headache and Dizziness Relief
  Dehydration-related headaches or lightheadedness can often be relieved quickly by rehydrating with electrolytes.

• Plant-Based Friendly Options Available
  Many clean, vegan electrolyte powders and drinks are available, making it easy to support hydration naturally without artificial additives.

 

Why You'll Love Making Your Own Hydration Drink

First of all you're going to save a ton of money! But also, it's fun! Making your own electrolyte beverages at home can be a fun flavour experiment. Try all your favourite fruits, add in some hydrating veggies like I did with cucumber, and mix and match the sweet to salty ratios. 

What You'll Need

Coconut water. Coconut water is naturally rich in electrolytes like calcium, potassium, and magnesium. I buy this in bulk at Costco where they sell boxes of 1 L bottles. You can also follow the link for a similar box from Amazon.

Unrefined sea salt, Himalayan pink salt, and/or salts enriched with trace minerals. 

Lime or lemon juice are great for hydration with calcium, magnesium, and potassium plus they aid in digestion! I prefer to buy lemon and lime juices in bottles rather then juicing the fruit myself. I find it's actually much more cost effective! Just make sure the ingredients is strictly lemon or lime, and they haven't snuck any preservatives into it.

Maple syrup. Maple syrup contains calcium, riboflavin, manganese, zinc, potassium and other electrolytes. These minerals provide energy production, muscle recovery, and help prevent cramping. 

Substitutions

You're getting a decent amount of electrolytes from the lemon or lime, salt, and maple syrup, so if you want to save on coconut water you could make this with filtered tap water. 

You could switch up your citrus for oranges or grapefruits. 

Try strawberries, watermelon, or cherries, all of which are high in electrolytes. 

Add some club soda to the finished beverage to make a fun mocktail. 

Add in some fresh herbs like mint or basil!

 

Cucumber Lime Jalapeno Electrolyte Drink Recipe 

Recipe makes (roughly) 4 servings 

 

Ingredients:

4 Persian cucumbers 

1/2 jalapeno (or a whole one if you want it to be nice and spicy!)

2 tbsp maple syrup

1/2 tsp unrefined sea salt

3 tbsp lime juice

1 L coconut water 

 

Instructions:

1. Wash your cucumbers and jalapenos really well. 
2. To a high speed blender add all your ingredients: cucumbers, jalapeno, maple syrup, salt, lime juice, and coconut water.
3. Blend on high for 1 minute or longer. Make sure everything is blended really well.
4. Place a strainer over a a large jar, or if you only have a large strainer like me, place it over a bowl, and pour the juice through straining out any unblended bits. 
5. For this particular recipe there shouldn't be much pulp left, I had about 1 tbsp of cucumber pulp, otherwise everything blended through.
6. Pour the strained juice into a sealable container and keep in the fridge until ready to drink.
7. I poured mine over ice and it was amazing!

 

Cucumber Lime Jalapeno Electrolytes will last in the fridge for 3-4 days.

ENJOY!

Leave a comment and let us know what you thought of this electrolyte recipe! Your comments go a long way in supporting my blog, so thank you!