Homemade electrolyte drink: how to prepare it easily?
Electrolyte drinks have been all the rage for a while now, especially in the sports world. Most of the time, they are purchased in stores, but today, we are going to see how to make a homemade electrolyte drink.
Although it is easier and more effectiveto get ready-made electrolyte drinks , preparing them at home is a personalized and more economical solution. Indeed, you can select only the ingredients you want and put together a beneficial solution for your health, all in complete autonomy.
Electrolytes: Why are they essential?
Electrolytes , such as sodium , potassium , calcium and magnesium , are important minerals for the body. They play a key role in hydration, helping to maintain the body's water balance and will regulate the transport of water and nutrients across cell membranes, thus contributing to the proper functioning of cells. In addition, they will also participate in recovery after exercise and maintaining muscle balance.
It is important to know that an electrolyte deficiency can manifest itself through different signs and symptoms caused by a lack of sodium, magnesium, calcium or potassium. These are signs such asfatigue , muscle cramps or an increased feeling of thirst that can indicate an electrolyte imbalance .
Electrolyte drinks are particularly suitable for athletes who engage in intense and prolonged physical exercise. These drinks are also useful in cases of illness leading to dehydration and loss of electrolytes , or for people living in hot climates, where hydration is essential.
The Essential Ingredients for a Homemade Electrolyte Drink
The essential basics
To make your electrolyte drink, a base is necessary. This obviously concerns water , which is the heart 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.
Natural sources of electrolytes
To enrich your drink with electrolytes , you can definitely 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 will provide calcium, magnesium and other essential minerals. However, these ingredients increase the amount of sugar in the drink.
Natural sugars
Depending on your usage, you may need energy and in this case, several natural sugars are possible. For this, 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 provide you with 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.
Simple and effective recipes for homemade electrolyte drinks
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
Simply shake the bottle to mix everything together and you will have an effective electrolyte drink. Feel free to change the proportions slightly to suit your needs.
Hydrating Coconut Water
Coconut water alone is also naturally rich in potassium and is an ideal solution after exercise or sports activity. Thanks to its pleasant taste and balanced electrolyte composition, it is a quick and practical solution that will improve your hydration.
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 complete electrolyte drink.
Pickle Juice Drink
The last recipe we are going to present is a little more original, since it is a drink with pickle juice . Yes, with pickles, we assure you it is good!
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.
Directions for use and storage
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 a quantity.
Shake vigorously before drinking, so that all the ingredients mix well and the drink is smooth.
The Benefits of Homemade Electrolyte Drinks
Preparing your own electrolyte drink is a cheaper option that allows you to choose your own ingredients and therefore have a natural drink that is adapted to your hydration and energy needs and that is to your taste.
The benefits of Hydratis 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 optimize your electrolyte intake. The tablets are therefore practical, effective and quick to use.
At Hydratis, we have reduced the ingredients in our tablets as much as possible to focus only on the essentials: your hydration.
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
