I recently changed my diet up a bit, and anytime there is a significant transition from one eating style to another, you’re bound to have some temporary side effects happening.

Most of the side effects that occur when changing your diet center around the gastrointestinal tract, which means that some people may experience constipation, while others get diarrhea (that’s me).

Unfortunately whenever we have bouts of diarrhea, we lose a lot of water and electrolytes during the process, which is the same thing that happens to us when we sweat while working out, or in working in the hot sun for too long.

Luckily, there are these wonderful sports drinks on the market, like Gatorade and Powerade, that are specifically designed to help replenish electrolytes in your body. The only problem? These drinks contain added sugar, chemicals, and dyes that just don’t need to be in there, and are certainly not healthy for our bodies.

Let’s take a quick look at the ingredients in Gatorade, for example:

Gatorade Ingredients

The ingredients in a typical bottle of Gatorade (this label is from the purple flavor), include Water, Sucrose Syrup, Glucose-Fructose Syrup, Citric Acid, Natural Grape Flavor (whatever that means), with other natural flavors, Salt, Sodium Citrate, Monopotassium Phosphate, Red 40, and Blue 1.

Yeah, I think I could do without all those other ingredients, especially the artificial dyes and sugar. They’re just not even necessary to replenish your body with electrolytes, so why even add them in?

When we are dehydrated, our bodies need two essential minerals: Potassium and Sodium. Those two minerals, along with water, will replenish and re-hydrate our bodies back to a healthy state.

The best source of both potassium and sodium? Coconut water!

Coconut has tons of potassium, even more than conventional sports drinks, and it also contains sodium, which makes it perfect to use as an electrolyte base. The only downside is that coconut water can be quite pricey, so I find filtered water or tea works as a great cheap alternative.

Homemade Electrolyte Drink Recipe


  • 1 quart liquid (plain filtered water, brewed tea, or coconut water)
  • 1/4 – 1/2 tsp sea salt
  • 1/4 cup or more of fresh squeezed juice (lemon, lime, orange, pineapple, apple, etc)
  • 10 drops of trace minerals
  • 1-2 tbsp of natural sweetener (raw honey, stevia, etc)

What To Do

  1. Combine salt, trace minerals, sweetener, fresh squeezed juice, and liquid of choice in a Mason Jar, or other container.
  2. Shake or stir until salt has completely dissolved.
  3. Pour over ice and drink immediately, or whenever you need to replenish electrolytes.
  4. Store in the fridge for up to a week.

Ever made your own electrolyte drink at home? What’s your favorite recipe?

Quick and Easy Homemade Electrolyte Drink Recipe was last modified: by