Tired of the sugar in store bought electrolyte drinks? Me too. That is why this homemade keto electrolyte drink is a winner for the athletes – or health nuts in your home.
I recently learned that staying hydrated is not as easy as drinking a gallon of water every day.
My doctor recently told me I was severely dehydrated. I assured him I was a good girl and drank a lot of water every day, but he noted that sometimes water is not enough. He recommended that I supplement my water intake it by adding electrolytes.
Having an electrolyte imbalance can cause headaches, dizziness, nausea, vomiting, lethargy, muscle cramps and muscle spasms. So, if you are feeling an overwhelming amount of these issues, this article might offer some help.
I started adding this drink to my diet 3 times a week, and honestly – the headaches I was suffering from have pretty much disappeared.
This homemade electrolyte drink is keto friendly and will effectively help your body replenish your mineral supplies increase performance and feel much better. I mix this up with a few glasses of aloe vera juice each week to maximize the health benefits.
What are electrolytes?
Electrolytes are electrically charged minerals. They are compounds of potassium, sodium, chloride, magnesium, calcium, and phosphate.
These micronutrients form ions in water and are capable of conducting electricity, which means they have an electrical charge. They are found in your blood, urine, tissues and other body fluids.
Why are electrolytes important?
- they balance the fluid levels
- they regulate cardiac function, blood flow and circulation
- they balance the acid / base (pH) level of your body
- they move nutrients in your cells
- they carry away waste from your cells
They are also essential for cognition and mood, performance and recovery and to replenish perspiration losses! Perspiration is great for detoxification and elimination of heavy metals in the body, but you also need to regenerate into electrolytes afterwards, or you may feel very dizzy and lethargic, or you may have a headache!
In other words, they are absolutely essential to feel better (and also beautiful). I find my skin much fatter and less dry after drinking my homemade Gatorade.
How to resupply your body with electrolytes
There are many ways to replenish electrolytes in your body.
The simplest way is to add a 1/2 tablespoon of real sea salt (not table salt) with 1/2 fresh lemon juice to 16 ounces of water.
Fresh lemon helps with absorption. You should also consider changing the salt you cook and eat with sea salt, instead of table salt because it is stripped of all these beneficial minerals.
Below you will find other ways to improve your electrolyte supply
Coconut water is ideal, but it can be expensive! Coconut water contains natural electrolytes including sodium, potassium, calcium, phosphorous, and magnesium. It is a top pick for athletes and actually does not have a horrible taste.
LyteShow Liquid Drops
LyteShow are liquid drops that are sugar-free and act as a solution to restore nutrients to prevent dehydration. While they are a bit expensive they receive amazing reviews and seem to do the job well at restoring electrolytes.
Vega Sport Hydrator
Vega Sport Hydrator is another sugar-free favorite that is affordable and actually tastes pretty good. It is a powder that is vegan, keto, and gluten friendly and you simply add a scoop to water and drink all the goodness. I have tried the berry and it is really good. You can purchase it here and read all the reviews from those who use it – besides me.
Throw in a slice of lemon for an added cleansing bonus!
Nuun Sport Tablets
Nuun sport tablets are my second favorite option! They are tablets that dissolve in your water and after I drink a glass I get an almost immediate feeling of balance and restoration. They are great for those that travel. They are not sugar free like some of the other options though. But they are gluten, soy, and dairy free. They are also certified vegan.
While they do have a bit of carbs, they do seem to align within a keto diet.
What is a ketogenic diet?
The definition of Keto, or the ketogenic diet, is that it’s characterized by a marked decrease in the consumption of carbohydrates (the family of sugars) and proteins and an increase in the proportion of energy that comes from fats.
Though it’s very trendy nowadays, it first appeared in the 1920s in order to decrease the seizures of children with epilepsy and decrease the amount of drugs they take. It is still used today at hospitals to treat children with epilepsy.
The diet “works” when you manage to reach the state of ketosis. The alleged benefits of ketosis are many:
- Lose weight quickly ;
- Slow down the appearance of the feeling of hunger ;
- Stabilize the energy level during the day ;
- Decrease the symptoms of epilepsy ;
Not surprisingly, it therefore meets all the criteria of a diet born to be popular :
- Promising rapid weight loss;
- Eliminate one or more food groups;
- Be restrictive;
- Force you to eat differently from your friends or family;
- Have scientific bases that give it a little sexy side;
- Be supported by public figures: Yes ma’am!
Foods allowed in a KETO diet
To reach the state of ketosis, you need to eat between 25 and 50 grams of carbohydrates per day maximum (about 5 to 10% of your energy), that is, the equivalent of a banana or yogurt in individual format … for 24 hours. In comparison, someone who eats “normally” gets about 50% of his energy from carbohydrates (so between 250 g and 300 g of carbohydrates).
Interesting fact: a single fatty meal does not lead you to ketosis. To achieve this state, your body must lack carbohydrates at least 3-4 days. Then, if you hold your course for 3 to 4 weeks (keto-adaptation period), the proportion of energy your brain will seek through ketone bodies will gradually increase, to about 70%. Then you’ll be in real ketosis.
A small portion of the energy your brain uses will continue to come from carbohydrates that will be produced specifically for it from fats in your body (if that’s not a favor treatment!).
So, you have to eat foods low in carbohydrates and high in fat. For example :
- Red meat
- Fatty fish (salmon, trout, sardines, mackerel, tuna…)
- Nuts and seeds
- Vegetable oils
- Cream 35%
- And few others
The foods you should NOT eat on keto are:
- Potatoes (including french fries!)
- Rice, pasta
- Leguminous crops (legumes)
Ah, and if you abuse it the ketogenic diet will not forgive you too. If you inadvertently eat too many carbohydrates and leave the state of ketosis, your body will need at least 3 days to a month to fall back into KETO-mode.
How do I know if I have a ketosis state?
Excellent question. The state of ketosis is defined by a specific concentration (0.5 mM and more) of ketone bodies in your blood. Ketone bodies are molecules produced when your glucose reserves become too low to support your brain.
When it happens, your brain (which, very much loves sugar, but is able to compromise, a good guy you know) is forced to fuel with what remains: fats. But fats aren’t able to get to the brain as it is, so they’re broken down into acetyl-CoA, then converted by your liver into ketone bodies to go feed your friend the brain.
To confirm that your body is in ketosis, there are tabs on which you can urinate and tell you if you are. Another device similar to the breathalyzer allows you to analyze your degree of ketosis from an exhalation.
Now, onto the keto electrolyte drink recipe. You can also check this healthy ginger lemon garlic drink if you have cold or sore throat.
Homemade Keto Electrolyte Drink Recipe
- 24 ounces of filtered water
- 1/2 fresh lemon or lime juice
- Ice cubes
- Pinch or two of sea salt
- Thoroughly mix all the ingredients and enjoy
I hope you find this recipe useful!
Electrolytes are absolutely essential for us to be able to function properly every day. Even more so if you are an athlete or on those hot summer days where you lose more electrolytes.
Have you tried making this homemade electrolyte drink at home?
Let me know in the comments below, interested in hearing about ways you make it your own!