• Krista Smith, FNTP

Electrolyte Sports Drink Recipe

Updated: Jul 10, 2018

Reaching for a sports drink when you’re feeling dehydrated?? STOP! Most of the popular sports drinks are full of sugar and other unhealthy additives. In some cases, you’d be better off just drinking a juice instead. Stay healthy and hydrated by making your own at home with just a few simple ingredients.

Electrolyte replenishment is crucial for proper cellular communication. Simply drinking water is not enough. In fact, it’s possible to drink too much water and flush out your minerals!

Whether you’ve completed a heavy sweat session, fasting, or eating a ketogenic very low carb diet, ensuring your body stays well-hydrated is important. This is accomplished by replacing the minerals you’ve lost. Learn more about electrolyte minerals as well as whole-food sources of the four main ones in my previous post here.

I found a variation of this recipe on Ketodietapp.com, who also got her idea from wellnessmama.com. Both are excellent sites if you’re looking for recipe ideas of any kind.

I added a tiny squeeze of orange to my drink and it seriously tasted AMAZING! The flavor reminded me of a Gatorade but felt far better and less salty.

One word of caution about this: Limit yourself to just 16 ounces or less per day.

It is possible to over-consume magnesium and potassium, so be mindful of that when drinking this. I highly advise doing this post-workout/sporting event/heavy sweating to ensure you actually need as much as you’re drinking.

What are your favorite electrolyte drink recipes? Comment below!

Electrolyte Sports Drink

(inspired by ketodietapp)

Serves 2


16 oz filtered water

pinch of Himalayan pink salt

1 tsp powdered erythritol (I like Swerve)

½ tsp cream of tartar (for potassium)

1 capsule magnesium (like Mg-Zyme by Biotics Research) OR 1 Tbsp Natural Calm unflavored magnesium

Juice of ½ medium lemon

Juice of ½ clementine (or ¼ of an orange)

5 drops stevia (or to taste)


Pour water into a measuring cup or use a Mason jar with a lid. Add remaining ingredients and shake or stir until well combined. Refrigerate for best taste. Sip throughout the day.

Palmdale, CA



Krista Smith
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Nutritional Therapy Practitioner


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