Electrolyte Drink Recipe: Basic Ingredients

Here’s the basic recipe and ratios I use, but you can customize to your personal taste preferences:

Natural Sports Drink Recipe

• prep 5 minstotal 5 mins
• author wellness mama
• yield 4 cups

Save money and avoid artificial ingredients by making your own homemade natural sports drink recipe with electrolytes. Endless options to make a flavor you love!

Ingredients

• 1 quart of liquid (options: green tea, herbal teas, coconut water, plain water, etc)
• 1/8-1/4 tsp high quality salt (or more if needed)
• 1 teaspoon calcium magnesium powder
• 1/4 cup or more of juice (optional)- Can use grape, apple, lemon, lime, pineapple, etc
• 1-2 TBSP sweetener (optional)- can use honey, stevia, etc. I suggest brewing stevia leaf into the base liquid for the most natural option.

Instructions

1. Brew tea if using or slightly warm base liquid
2. Add sea salt and calcium magnesium to mix.
3. Add juice and sweetener if using and mix or shake well.
4. Cool and store in fridge until ready to use.
5. Will last up to four days in fridge, but I prefer to make as needed.

Notes

As an example, my normal recipe includes 1 quart of tea (brewed with Red Raspberry Leaf, Alfalfa, Nettle and Stevia), 1/4 tsp sea salt, 1 tsp calcium magnesium powder, and 1/4 cup grape or apple juice. Can make half a batch or less if needed.

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Another easy alternative is just mixing Vitamin C powder with water and a little juice, though this can be a little acidic during high intensity exercise!

Do We Really Need Electrolytes?

The sports drink industry is massive! I often see kids playing 4-year-old soccer sucking down bottles and packages of brightly colored sports drinks. This begs the question- do we really need electrolytes every time we exercise?

There is a tremendous difference between someone who exercises for the health benefits and an elite athlete. High level athletes burn through a lot of liquid, electrolytes, and blood sugar during their training and competitions.

As casual athletes or weekend warriors, most of the rest of us probably don’t.

In a perfect world, we would be able to obtain enough nutrients from diet alone and wouldn’t need any supplements or added drinks like this.

The question of if electrolytes and sports drinks are really needed varies by individual. In many cases, pure water may be just as good of an option. It’s certainly better than neon sports drinks with high fructose corn syrup!

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