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 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 afterward, 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 horrible taste.
- Taste of the tropics | Not long ago you needed a ladder and a machete to get great-tasting coconut water. Now all you have to do is crack open a Vita Coco, the world's best-selling coconut water
- Natural hydration | Refreshing and jam-packed with vitamins, nutrients, and electrolytes (including more potassium than a banana) — Our coconut water Helps keep your body properly hydrated
- Refresh yourself | Coconut water is the natural choice for everyday, on-the-go refreshment — drink Vita Coco before a workout, with a meal, as an afternoon pick me up, or after a night out
- Fat-free, Gluten-free, and Non-GMO — and with only 60 calories per bottle, Vita Coco is the smart, lower calorie and lower sugar alternative to most sodas, sports drinks, and fruit juices
- One 12-pack case of 11.1 Ounce bottles | Available now on Amazon Prime, Subscribe and Save, and pantry — As well as Prime now and Amazon fresh (for those times when hydration can't wait)
LyteShow Liquid Drops
LyteShow is 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.
- RAPID REHYDRATION - Add LYTEshow ionic liquid concentrate to 32 oz. of water to create an isotonic beverage that rapidly replaces a full balance of electrolytes and fluids.
- COMPLETE ELECTROLYTE FORMULA – Includes ionic magnesium, an essential electrolyte known to be critical for energy conversion, muscle function and nerve conduction. Plus sodium, chloride, potassium electrolytes, trace minerals and zinc.
- DON’T GET RUN DOWN - Formulated with zinc, known to provide immune support while electrolytes help with muscle recovery and energy, fluid balance regulation within the cells, and proper brain function for energy conversion and metabolism.
- JUST THE STUFF YOU NEED - You won't find calories, sugars, sweeteners, carbohydrates, artificial colors, flavors, or preservatives here! Non-GMO, Gluten Free, Vegan, Keto Friendly & Whole30 Approved. 3rd Party Tested and Made in the USA.
- FLAVOR: Slightly tart and salty. Can be added to either cold or hot water as well as to smoothies, tea, and even carbonated beverages. If you're sensitive to the mineral flavor, we recommend adding less or mix with a squeeze of lemon or splash of juice!
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!
- Packaging may vary - You may receive our fresh new label, but it's still the great taste you love.
- HYDRATION. Replenish electrolytes that you lose while you sweat with 240-250mg sodium, 120-130mg potassium, 20mg magnesium, and 50mg calcium. Only five calories per serving.
- 100% DV OF VITAMIN C from acerola cherry extract in each serving to help support your immune system.
- EASY TO MIX HYDRATION POWDER that tastes delicious. To enjoy, mix one pack of Vega Sport Hydration into 2 cups (16 fl. oz) of ice-cold water. Use during and after workouts, running, or other activities to help prevent dehydration.
- MADE FOR ATHLETES, vegan, gluten free, and Non-GMO Project Certified. Vega Sport Hydrator is an excellent source of Antioxidant Vitamin C to help support the immune system.
Nuun Sport Tablets
Nuun sports 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 carb, they do seem to align with a keto diet.
- Nuun Sport is an Electrolyte-Rich Sports Drink Tablet, enhanced with electrolytes and bursting with delicious fruity flavor. Mix with water for a hydrating beverage to keep you powering through your next workout
- Nuun Sport Drink Tablets enhance your workout and/or your work day naturally through improved hydration. Keep a tube in your gym bag, car, purse, hiking pack or anywhere you'll want to mix up a healthy, replenishing drink. Gluten free
- Nuun’s Drink Tablets use no artificial flavoring or sweeteners (sweetened with high-quality Stevia only) and are keto-friendly. Nuun Sport is designed with optimized electrolytes and Non-GMO ingredients for clean, guilt-free hydration
- At first look, you’ll notice Nuun Sport’s snazzy packaging makeover. We hope that our new look will help to better identify the Nuun product that’s right for you
- Box contains one tube of each flavor: Lemon Lime, Tri-Berry, Citrus Fruit, and Orange. Four tubes and 40 servings total.
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 number 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 for 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 favored 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 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 a 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
- Mint leaves to taste
Thoroughly mix all the ingredients and enjoy! Also, try mixing in other herbs and fruits for additional flavors.
- 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 when 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!