Boisson électrolyte maison : comment la préparer facilement ?

Homemade electrolyte drink: how to prepare it easily?

Electrolyte drinks have been popular for a while now, especially in the sports world , and are mostly purchased in stores. Today, we're going to see how to make a homemade electrolyte drink.

Although it is easier and more effectiveto buy ready-made electrolyte drinks , preparing them at home is a more economical and personalized solution. In fact, you can select only the ingredients you want and create a beneficial solution for your health in complete autonomy.


1. Electrolytes: why are they essential?

Electrolytes , such as sodium , potassium , calcium and magnesium , are essential minerals for the body. They play a key role in hydration by maintaining fluid balance. They regulate the transport of water and nutrients across cell membranes, contributing to the proper functioning of cells. They also participate in recovery after exercise and maintaining muscle balance.

An electrolyte deficiency can manifest itself through different signs and symptoms, caused by a lack of sodium, magnesium, calcium or potassium. Signs such asfatigue , muscle cramps or increased thirst may indicate an electrolyte deficiency .

Electrolyte drinks are particularly suitable for athletes who engage in intense and prolonged physical exercise. They can also be useful in cases of illness leading to dehydration and loss of electrolytes , or for people living in hot climates, where hydration is essential.


2. Essential ingredients for a homemade electrolyte drink

 

2.1 The essential bases

To make your electrolyte drink, a base is essential. Obviously water , which is the basis of hydration, salt , which will provide the necessary sodium and finally baking soda which provides minerals and will contribute to the acid-base balance of the body.

2.2 Natural sources of electrolytes

To enrich your drink with electrolytes , you can add coconut water , lemon or banana , which will not only contain calcium, magnesium and potassium, but will also add flavor to your drink. Coconut water is naturally rich in potassium, while lemon and banana provide calcium, magnesium and other essential minerals. However, these ingredients also increase the amount of sugar in the drink.

2.3 Natural sugars

Depending on your usage, you may need energy and in this case, several natural sugars are possible. You can take honey or maple syrup for a quick, easily assimilated and natural energy intake. Otherwise, there is the choice of fruit juices to have vitamins in addition to energy. Vitamins are essential for our body and strengthen our health. To maximize your nutrient intake, favor fresh fruits and their natural derivatives in your diet.

 

3. Simple and effective recipes for homemade electrolyte drinks

3.1 Classic and quick recipe

To make a quick and easy recipe , you will need:

  • 500 mL of water,
  • a big pinch of salt,
  • 1 to 2 tablespoons of honey, depending on your energy needs
  • Half a lemon, squeezed.

Just shake the bottle to mix it all together and you will have an effective electrolyte drink. Feel free to slightly modify the proportions to adapt it to your needs.


3.2 Hydrating Coconut Water

Coconut water alone is also naturally rich in potassium and is an ideal solution after exercise or your sports activity. Thanks to its pleasant taste and balanced composition of electrolytes, it is a quick and convenient solution to improve hydration. 

3.3 Banana peel drink

You can also make banana peel infusions . Banana peel contains potassium and magnesium, which are essential for hydration. By adding a pinch of salt for sodium and the juice of half a squeezed lemon, you will have a very complete electrolyte drink.

3.4 Pickle Juice Drink

The last recipe we are going to present is a little more original, since it is a pickle juice drink.

You will need:

  • 100 mL pickle juice,
  • 400 mL of water,
  • a pinch of salt
  • and a tablespoon of lemon juice.

Pickle juice is high in sodium and electrolytes and can be very effective for athletes after intense exercise.

 

4. Storage and usage advice

Here are some tips for your homemade drinks:

  • You can keep your preparation in the fridge for 1 day. So there is no need to prepare your drink in too large quantities.

  • Shake vigorously before drinking, so that all the ingredients mix well and the drink is homogeneous.


5. The benefits of homemade electrolyte drinks

Making your own electrolyte drink allows you to add your own ingredients and therefore have a natural drink adapted to your personal needs, in hydration or energy and to your tastes. Making your own drinks is also cheaper and limits packaging waste.

 

6. The benefits of Hydratis electrolyte drinks

If you don't have time to prepare your own drinks, Hydratis electrolyte tablets are an excellent option. Simply put 2 tablets in a 1/2 liter bottle of water and you will have your optimal electrolyte intake. The tablets are therefore quick to use, practical and effective.

At Hydratis we have reduced the ingredients in our lozenges as much as possible to focus only on the essentials: your hydration.

 

7. Frequently Asked Questions (FAQ)

  • How to make your own electrolyte drink?

With water, salt, lemon juice and to give a good taste, a natural sweetener.

  • Can I make my own electrolyte solution?

Yes, with simple products available in your kitchen.

  • How long does a homemade drink keep?

Up to 24 hours in the refrigerator in an airtight container.

In this article, we have given you the keys to making your electrolyte drinks at home. This allows you to maintain good hydration throughout the day. So now no more excuses for not having your electrolyte intake!

Sources

Maughan, R.J., & Shirreffs, S.M. (2010). Dehydration and rehydration in competitive sport. In Scandinavian Journal of Medicine & Science in Sports (Vol. 20, Issue s3, p. 40-47). Wiley. https://doi.org/10.1111/j.1600-0838.2010.01207.x

Begum, G., Konstantaki, M., Cunliffe, A., & Leveritt, M. (2015). Effectiveness of Commercial versus Homemade Sports Drinks on Fluid Balance and Exercise Capacity During High-intensity Intermittent Exercise. In American Journal of Sports Science and Medicine (Vol. 3, Issue 2, pp. 39-46). Science and Education Publishing Co., Ltd. https://doi.org/10.12691/ajssm-3-2-3

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