How to Make Your Own Electrolyte Drinks at Home

How to Make Your Own Electrolyte Drinks at Home

By Emily Leikam on May 23, 2023

It’s no secret that you gain so much from hiking, cycling, trekking, and any outdoor endurance activity. Besides witnessing the beauty of nature, you gain strength, endurance, and an overall sense of well-being. But the sweat loss from heavy or prolonged exercise is something needs to be regained after any endurance sport. The vital minerals, or electrolytes, lost through sweat can have a profound impact on your health.

Electrolytes are key when it comes to hydration, maintaining the alkaline balance of your body, and regulating important physiological functions such as nerve response, blood volume, and blood pressure. When you lose these minerals through profuse sweating, an electrolyte replacement drink is essential for avoiding dehydration and all the negative side effects that come with it, like dizziness, nausea, headaches, and cramps. 

Fortunately, making your own DIY electrolyte drinks is easier than you think! They’re also cheaper and more beneficial than most store-bought versions. Let’s take a look at how you can make your own electrolyte drink at home!

hiker on an excursion in the nature - Tourist having a pause while on a trekking tour.
Photo by: Davide Angelini.

What are Electrolytes?

Electrolytes are charged minerals that help regulate and control the fluid balance in our bodies. Their main function is to regulate blood pressure and muscle contraction. They are key to keeping you hydrated and avoid muscle cramps. During strenuous and prolonged exercise, sweating increases, causing fluid loss. This can result in dehydration and electrolyte imbalances, which can be extremely harmful to your health. 

Key electrolytes important for hydration include:

hand holding electrolyte powder
Photo by: Anastasiia.

Why Should You Consume Electrolyte Drinks?

The perfect balance of electrolytes in your body is needed for optimal health and physical performance. If you lose these minerals through intense exercise and sweating, you’re going to get dehydrated and feel lousy mentally and physically. You might also experience muscle cramping and spasms, weakness, headaches, nausea, and vomiting. The amount of electrolytes you lose during exercise depends on weight, fitness level, intensity, duration of the activity, humidity, and how much you sweat. Consuming an electrolyte drink after an intense workout can help replenish the minerals lost during sweating.

There are many benefits to consuming electrolyte drinks:

While electrolytes are essential for hydration and mineral balance, there are a few times when consuming an electrolyte drink might not be beneficial. If you have certain health conditions, especially heart-related, consult a doctor before consuming electrolyte drinks. People with kidney disease or those who are on dialysis, pregnant or breastfeeding women, and people with gastrointestinal disorders should not consume electrolyte drinks. If you are unsure if this is something you should consume, it is best to seek professional advice first.

Why Should You Make Your Own Electrolyte Drink?

Electrolyte drinks do exactly what they sound like, they replace the electrolytes lost during intense sweating. It may be enticing to grab one of the many store-bought brands with all their fancy labels and rainbow of colors. But beware – these may contain the right amount of electrolytes but most also contain additives, preservatives, and, worst of all, sugar. Plus, they are not cheap. 

Sweat is mostly water, so that’s the most important to replace during exercise. But the electrolyte loss from prolonged exercise and intense sweating needs to be restored before any health issues set in. This is where electrolyte drinks come in. Making your own electrolyte drinks is easy, and can be cheaper and much healthier than store-bought brands.

DIY Electrolyte Drinks

Adventure man pouring Hydration Electrolyte Powder in water bottle
Photo by: Anastasia.

Electrolytes play a vital role in maintaining the body's fluid balance, and they are also involved in muscle contraction and nerve transmission. To make your own electrolyte drinks, you need ingredients that contain potassium, calcium, magnesium, and sodium. You can purchase powders of these minerals to dissolve in your water or use different herbs and fruits that contain high traces of these important minerals. 

The recipes below are easy to make and perfect for replenishing your electrolytes and keeping you hydrated.

Electrolyte Drink 1


Add the powders to your water, and stir to dissolve. Chill if necessary.

Optional ingredients: 

Electrolyte Drink 2


Add all the ingredients to a large mason jar, fill with water, shake well and let everything infuse for a few hours or overnight. 

Electrolyte Drink 3


Add all ingredients to a large jar and shake. Let everything infuse in the water for a few hours or overnight. Place in the refrigerator if you like your water to be chilled, or leave it at room temperature.

*Note: If you like your drinks sweet, add a few teaspoons of your favorite natural sweetener (honey, pure maple syrup, agave, etc.) to any of the recipes.

water in a glass and Himalayan salt isolated on white background
Photo by: juliamikhaylova.

Drink to Your Health

Replenishing your body's electrolytes after intense exercise and sweating are vitally important. Putting the right ingredients into your body is just as important. Homemade electrolyte drinks provide you with the flexibility to choose the ingredients that are best for you and your body, allowing you to tailor the drink to your specific needs. Typical “sports drinks” you purchase contain unnecessary artificial flavors and sugars that may do more damage than good. You’ll feel much better about your homemade electrolyte drinks knowing exactly what goes into them and how they make your body feel! 

Featured image by: yotrakbutda.

Emily Leikam
Emily Leikam

Emily is an avid traveler and has been all around the world from Alaska and Iceland to Peru and Bali. Her home base is Nashville, TN and when not traveling you can find her hiking, practicing yoga or cooking/baking!


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