Stay Cool and Fully Hydrated with 4 Natural Electrolyte Drinks You Can DIY

When it’s hot and you sweat, your body loses water and minerals faster than usual. 

Temperatures are at record highs right now for many areas around the world experiencing their summer months. Staying hydrated is essential, especially during hot or warm days or after intense physical activity. While plain water is absolutely necessary (and a better choice than soda, even if an iced fountain drink sounds amazing when you’re hot and sweaty), adding homemade electrolyte drinks to your hydration routine can make a significant difference. 

Electrolytes, such as sodium, potassium, calcium, and magnesium, are vital minerals that help balance fluid levels, support nerve and muscle function, and maintain overall cellular health. Replenishing those essential minerals facilitates the process that balances the amount of water inside and outside your cells, ensuring that your cells can hold onto their water, stay hydrated, and function well. 

Our four DIY recipes below taste delicious and provide these essential electrolytes naturally. These drinks will keep you refreshed and replenished, ensuring your body stays in top condition.

After you make your drinks, be sure to hydrate efficiently so you can sip and stay cool. 

Hydration Tips

1. Drink Regularly: Instead of waiting until you feel thirsty, aim to drink water or electrolyte drinks regularly throughout the day. A good rule of thumb is to drink a glass of water every hour.

2. Start Early: Begin your day with a glass of water. Hydrating first thing in the morning helps kickstart your metabolism and compensates for the overnight water loss.

3. Carry a Water Bottle: Always keep a reusable water bottle with you. This makes it easy to take sips frequently and helps you keep track of your water intake.

4. Eat Hydrating Foods: Incorporate water-rich fruits and vegetables into your diet, such as watermelon, cucumbers, oranges, and strawberries. These foods contribute to your overall fluid intake.

5. Set Reminders: Use a phone app or set alarms to remind you to drink water throughout the day, especially if you have a busy schedule.

6. Limit Diuretics: Be mindful of beverages that can dehydrate you, such as coffee, tea, and alcohol. If you consume these, balance them with extra water.

7. Hydrate Before Exercise: Drink water with electrolytes before engaging in physical activities, especially outdoor workouts. This helps ensure you're starting your exercise session well-hydrated. If you don’t like that “sloshy” feeling in your stomach on your jog, hydrate 30-60 minutes before your workout and include electrolytes in your water to help speed absorption.

8. Sip During Exercise: Take small sips of water or an electrolyte drink during your workout to maintain hydration without causing stomach discomfort.

9. Hydrate After Exercise: Replenish fluids lost during exercise by drinking water or an electrolyte drink immediately after your workout.

Now that you have tips to help you hydrate effectively, let’s make some delicious drinks!

Citrus Electrolyte Drink

Ingredients:

• 1 cup coconut water

• 1 cup water

• Juice of 1 lemon

• Juice of 1 lime

• 1 tablespoon honey or maple syrup

• 1/4 teaspoon sea salt

Instructions:

1. Mix the coconut water and water in a pitcher.

2. Add the lemon and lime juice.

3. Stir in the honey or maple syrup until dissolved.

4. Add the sea salt and stir well.

5. Chill in the refrigerator before serving.

6. Add in thin slices of lemon or lime for extra flavor.

Watermelon Mint Electrolyte Drink

Ingredients:

• 2 cups watermelon, cubed and seeded

• 2 cups coconut water

• Juice of 1 lime

• 1 tablespoon honey or agave syrup

• A pinch of sea salt

• A few fresh mint leaves

Instructions:

1. Blend the watermelon in a blender until smooth.

2. Strain the watermelon juice through a fine mesh sieve into a pitcher.

3. Add the coconut water, lime juice, and honey or agave syrup.

4. Stir in the sea salt until dissolved.

5. Add the fresh mint leaves and refrigerate until chilled.

Berry Coconut Electrolyte Drink

Ingredients:

• 1 cup mixed berries (strawberries, blueberries, raspberries)

• 1 cup coconut water

• 1 cup water

• Juice of 1 lemon

• 1 tablespoon maple syrup or honey

• 1/4 teaspoon sea salt

Instructions:

1. Blend the mixed berries with the coconut water until smooth.

2. Strain the mixture through a fine mesh sieve into a pitcher.

3. Add the water, lemon juice, and maple syrup or honey.

4. Stir in the sea salt until dissolved.

5. Chill in the refrigerator before serving.

Cucumber Lime Electrolyte Drink

Ingredients:

• 1 medium cucumber, peeled and sliced

• 2 cups coconut water

• 1 cup water

• Juice of 2 limes

• 1 tablespoon honey or agave syrup

• 1/4 teaspoon sea salt

Instructions:

1. Blend the cucumber slices with the coconut water until smooth.

2. Strain the cucumber mixture through a fine mesh sieve into a pitcher.

3. Add the water and lime juice.

4. Stir in the honey or agave syrup until dissolved.

5. Add the sea salt and mix well.

6. Chill in the refrigerator before serving.

Recipe Note: if you wish to add extra minerals to your recipes, such as liquid potassium or magnesium, just be sure to keep the dosage within an acceptable range for each mineral. The DV for potassium is 4700 mg daily and 420 mg of magnesium daily.