Making your own homemade electrolyte drink is a great way to stay on top of hydration! It’s incredibly easy, tastes great, and you’ll know exactly what you’re putting in your body (plus, it’s pretty cheap to make too!).
If you know me, then you probably know how much I talk about electrolytes and why electrolytes are important for runners (and pretty much everyone, honestly!). Over the years I’ve tried and tested dozens of different electrolyte drinks and recipes.
This recipe is by Shalane Flanagan and Elyse Kopecky from their cookbook Run Fast. Cook Fast. Eat Slow. that they graciously allowed me to share with all of you.
This has been one that quickly became a favorite among runners. Though maybe not as big a favorite as the super hero muffins which seem to be made NON-STOP by so many of you during training. Yet, I’d wager this one is equally important.
If you’re looking for something to replace store-bought electrolyte drinks, I think you’re going to be thrilled. This one won’t upset the stomach, tastes great and again lets you be in charge of ingredients that work best for your body.
Quick Jump
What Are Electrolytes?
According to the National Institutes of Health, electrolytes are essential minerals that conduct electrical charges when dissolved in water.
They include minerals such as sodium (salt), calcium, potassium, bicarbonate, magnesium, chloride, and phosphorous that are required for essential bodily functions.
Electrolytes govern nervous system function and muscular contractions and to keep you hydrated while also balancing your pH levels.
When the body is dehydrated, electrolytes are essential since water alone may not be enough to rehydrate it. Symptoms include dizziness, headaches, fatigue, nausea, etc.
Fortunately, there are many electrolyte drinks on the market, but making your own electrolyte drink at home is incredibly easy.
Why You’ll Love This Homemade Electrolyte Drink
- Plant-Based: This natural electrolyte drink is a perfect option for vegans and vegetarians. It’s made with all-natural, plant-based ingredients like coconut water, tart cherry juice, lemon juice, and blackstrap molasses.
- Quick and Easy: All you need to do is mix the ingredients together and store it in the fridge. It’s a quick and easy hydration solution, particularly useful for athletes.
- Simple Ingredients: This homemade electrolyte drink uses simple, easy-to-find ingredients. Plus, these ingredients are loaded with essential minerals like potassium, calcium, and magnesium, which are key for hydration and preventing muscle cramps.
- Lower Sugar: Compared to commercial sports drinks, this homemade electrolyte drink recipe has significantly less sugar. The natural sweetness comes from the coconut water and optional tart cherry juice, and there’s no added refined sugar.
Ingredients to Make Homemade Electrolyte Drink
- Filtered Water: This is the base of any hydration drink, including our DIY electrolyte drink It replenishes fluids lost during workouts and helps maintain a balance of electrolytes in the body.
- Coconut Water: It’s a natural source of quick glucose rich in potassium and magnesium and a great substitute for commercial sports drinks. It offers a refreshing taste and aids in hydration, making it a key ingredient in our homemade electrolyte drink recipe.
- Tart Cherry Juice (optional): Besides adding a sweet and tangy flavor to your drink, tart cherry juice is packed with potassium and has anti-inflammatory and antioxidant properties. It’s a great addition if you’re looking for an extra health boost.
- Fresh-Squeezed Lemon Juice: Lemon juice not only gives a refreshing citrusy taste but also provides essential minerals and aids in digestion. It’s a natural source of electrolytes and helps to keep you hydrated.
- Blackstrap Molasses: This nutrient-dense sweetener is high in iron, calcium, and magnesium. It adds a hint of sweetness to your drink while providing essential nutrients that aid in preventing muscle cramps and fatigue.
- High-Quality Sea Salt: Sea salt is a natural source of sodium and other essential trace minerals. It replenishes the sodium lost in sweat and helps maintain the balance of electrolytes in the body. You can even go for pink Himalayan salt since it has traces of minerals such as manganese, zinc, calcium, and potassium.
How to Make A Homemade Electrolyte Drink
Ready to hydrate the natural way? Here’s how to make some homemade electrolyte drink. For more detailed instructions and nutrition facts, see the recipe card at the end of this post.
Step 1: Mix the Ingredients
In an iced-tea pitcher or half-gallon glass jar, combine the water, coconut water, cherry juice (if using), lemon juice, molasses, and salt. Secure the jar with a lid and shake vigorously until everything is well combined.
Step 2: Hydrate Before Running
If you’re planning for a long run, drink 16 ounces of the electrolyte drink 1 hour prior to running. This will ensure your body is well-hydrated and ready for the exercise.
Note: Never try anything new on race day. Everyone’s fuel and hydration needs vary greatly, so it’s important to test out your race-day nutrition during training to find what works best for you.
Print Recipe
Homemade Electrolyte Drink
Prep Time5 minutes mins
Total Time5 minutes mins
Course: Drinks
Keyword: homemade electrolyte drink
Ingredients
- 2 cups filtered water
- 2 cups coconut water
- 1/2 cup tart cherry juice optional
- 2 tbsp lemon juice freshly squeezed
- 1 tbsp blackstrap molasses
- 1/4 tsp sea salt
Instructions
Combine the measured amounts of water, coconut water, cherry juice (if you decide to use it), lemon juice, molasses, and salt in an iced tea pitcher or half-gallon glass jar.
To mix the ingredients thoroughly, seal the jar with its lid and shake vigorously.
Once the mixture is well combined, store the container in the refrigerator. It can be refrigerated for up to 3 days, allowing you to have a refreshing drink readily available whenever needed.
If you're planning a long run, consider drinking 16 ounces of this hydrating concoction about 1 hour before you start running.
Flavor Variation Ideas
- Citrus: If you want a nice citrusy kick, try using fresh orange juice instead of tart cherry juice. The orange juice will give it a bright, summery flavor plus extra vitamin C and potassium.
- Natural sweeteners: If you want a slightly sweeter drink, you can consider adding home raw honey or maple syrup. Make sure to do this in moderation.
- Lime juice: Lime juice is another good way to give your sports drink a little zing. It has that nice tart lime taste but also gives you calcium and magnesium. I like to squeeze in the juice from half a lime.
- Sea salt: For those intense workout days, add a dash more of sea salt to your drink. You lose sodium through sweat and it needs to be replenished to prevent muscle cramps, fatigue, and dizziness.
Tips for Making the Best Homemade Electrolyte Drink
- Shake Well: After adding all the ingredients in the mason jar, seal it properly and shake vigorously. This helps in properly mixing the sea salt and other ingredient.
- Chill Before Using: Store your own homemade electrolyte drink in the fridge for up to three days. Chilling the drink not only makes it more refreshing but also allows the flavors to develop.
- Try Tart Cherry Juice: Although optional, tart cherry juice can add a unique taste to your homemade sports drink. It’s also packed with potassium and offers anti-inflammatory and antioxidant properties.
- Adjust to Your Preference: Feel free to adjust the recipe to fit your taste and nutritional needs. For instance, if you’re an athlete who sweats a lot, you might want to add a bit more sea salt to replenish lost sodium.
- Test During Training: Before relying on this electrolyte drink for race day or intense workouts, test it during training. Everyone’s hydration and fuel needs vary, so it’s important to find what works best for you.
How to Store
Pour any leftover homemade electrolyte drink into a mason jar or any airtight container and store it in the refrigerator. This natural sports drink will stay fresh for up to a week.
Looking for more electrolyte information?
- Best Electrolyte Powders
- Best Electrolyte Tablets
- Pickle Juice for Muscle Cramps
Have you tried any of the other recipes from the book?
What other sports nutrition questions do you have?
Other ways to connect with Amanda
Instagram Daily Fun:RunToTheFinish
Facebook Community Chatter:RunToTheFinish
Get more running tips:Pinterest
