Homemade Electrolyte Drink


In a large glass such as quart jar:

  1. Filtered water (and optional ice).  Fill 9/10ths of the way full. 
  2. Sugar sweetened beverage such as lemonade*.  Fill remaining 1/10 of jar. 
  3. ¼ – ½ tsp pink Himalayan salt or commercial electrolytes**.

The Importance of Electrolytes:

Electrolytes are minerals in your body that have an electric charge.  They are in your blood, urine, tissues, and other body fluids. Electrolytes are important because they help

  • Balance the amount of water in your body
  • Balance your body’s acid/base (pH) level
  • Move nutrients into your cells
  • Move wastes out of your cells
  • Make sure that your nerves, muscles, the heart, and the brain work the way they should

Sodium, calcium, potassium, chlorine, phosphate, and magnesium are all electrolytes. You get them from the foods you eat and the fluids you drink.



* The sugar here is important especially if you are already dehydrated or have a headache or muscle cramps.  The sugar speeds up the rate of absorption of the electrolytes.   I like organic lemon or limeades sold in glass jars.  Do not use an artificial sweetener.  You can make your own lemonade using honey and fresh lemons.

** There is unfounded fear and misconceptions about salt.  Most adults need up to 1 teaspoon a day.  If you aren’t eating many processed foods, you need to add it to your diet, especially if you have any adrenal issues.  If you have salt-sensitive hypertension, you may need more potassium and magnesium than sodium. 

Drinking with a reusable straw helps people drink more.  Look for fun and functional lids and straws at your grocery store made for mason jars.  These make it easy to carry with you.