How to Make Your Own Electrolyte Water Drinks

It’s no secret that sports drinks are a big business in the modern health and fitness landscape. While historically popular with athletes, they’re now a mainstream option for recreational gymgoers and budding sports performers globally.

Despite their popularity, many are filled with artificial colors, preservatives, flavors, and excess sugar. What if there were a way to get many of the same benefits without taking a hit to your wallet and health? Electrolyte water drinks may have the answer you're looking for!

To help you out, we’re going to look at how to make electrolyte water so you can go away and get mixing. We’ll also explain why pre-made hydration packets have all your needs covered and why DASH Hydration could be the right choice for you. Let’s get started! 

Why Do You Need Electrolytes?

When we move around and exercise, our bodies release sweat to cool down. It’s just one of our body's many cool adaptive survival mechanisms.

Alongside water, our sweat contains minerals, also known as electrolytes. As mentioned in our “What Are Electrolytes” article, these play a crucial role in nerve signaling, muscle function, fluid balance, and pH regulation. 

Remember, these electrolytes are critical to our health. Dehydration increases the physical strain on our bodies and decreases our sports performance. Basically, our bodies need to work a lot harder than they should. 

How To Make Your Own Electrolyte Water

Before we give you some amazing DIY recipes that you can make from the comfort of your own home, we’ll quickly explain what electrolyte water is so you don’t get confused. 

Simply put, electrolyte water is a water-based drink that contains added electrolytes or minerals. Some electrolyte waters may contain carbohydrates or sugar, while others won’t. Unlike regular water, they replace vital electrolytes lost through sweat, urine, and illness. Think of hot environments and intense exercise. This is where electrolytes really do their work!

On the other hand, electrolyte drinks, commonly known as commercial sports drinks, contain electrolytes but often with added sugars, flavors, colors, and preservatives. 

Now that we’ve got the boring bit out of the way, let’s look at how to make your own electrolyte drink! All effective homemade electrolyte drinks should contain the following:

1. Base - Water for hydration

2. Electrolytes/ Minerals - To replenish bodily stores

3. Carbohydrates - For energy (The need for this depends on your pre-workout nutrition and exercise characteristics)

Each of these DIY electrolyte water drinks is made using natural ingredients that you can easily find in your kitchen. The best thing? There’s no end to the clever combinations you can use! 

Coconut-lime Suprise 

If you’re looking for something cool and crispy with a tangy twist, here’s a tropical coconut blend that you can try. 

Ingredients:

• 1 cup water

• 1 cup coconut water

• ¼ cup fresh lime juice

• 1 tablespoon honey

• ¼ teaspoon sea salt

1. Combine all ingredients in a bottle. Shake well and chill. 

2. Enjoy it on its own or with ice. 

*mg = Milligrams 

Refreshing Berry Boost  

If you can’t get enough of berries, this one’s for you. Taste a refreshing and replenishing mix of berry goodness with this berry boost water.

Ingredients:

• 2 cups water

• 1 tablespoon lemon juice

• ½ cup mixed berries

• ½ teaspoon magnesium powder

• ¼ teaspoon sea salt

• 1 teaspoon honey

1. Blend the berries and water until smooth.

2. Add the other ingredients and stir well. 

3. Strain if needed and serve chilled. 

*mg = Milligrams 

Watermelon Cold Cooler

Sweet and juicy are the perfect pairings for a hot day out or an intense run in the park. Here’s what you need for a thirst-quenching watermelon cooler.

Ingredients:

• 1 cup water

• 1 tablespoon lime juice

• 1 cup watermelon chunks (no seeds)

• ¼ tablespoon sea salt

• 1 teaspoon honey

1. Blend the watermelon chunks and water together until smooth. 

2. Add the other ingredients and stir well. 

3. Serve with ice or keep refrigerated. 

*mg = Milligrams 

Citrus Blast 

This bright and zesty recipe certainly packs a punch, offering natural hydration with citrusy flavors. 

Ingredients:

• 2 cups water

• ½ cup freshly squeezed orange juice

• ¼ cup freshly squeezed lemon juice

• ¼ teaspoon sea salt

• 1 teaspoon honey

1. Mix all ingredients in a jug until smooth. The salt and honey should be dissolved. 

2. Serve with ice or refrigerate until later. 

*mg = Milligrams 

What's So Good About Making Electrolyte Mixes At Home?

Now that you have these four amazing recipes at your disposal, why should you use them? Remember, there’s no limit to the number of amazing combinations you can use. The world (or kitchen) really is your oyster!

The table below summarizes the key differences to be aware of when choosing between commercial sports drinks and homemade electrolyte water.

Table 1: A table to show the key differences between commercial sports drinks and homemade electrolyte drinks.

Tips For Making Homemade Electrolyte Water Drinks 

If preparation and extra kitchen time don’t quite appeal to you, here’s how you can make the most out of your precious time while preparing some healthy homemade electrolyte mixes. 

• Prepare Your Ingredients Before - There's nothing wrong with chopping your favorite fruit and measuring out the required quantity. It’ll save you time when it comes to making the drink, but remember not to store them for too long! 

• Store Correctly - Use a high-quality insulated bottle to keep your drink fresh and cool throughout the day. 

• Keep Cool - Add ice to maintain a cool temperature, keeping the drink chilled if you’re not consuming it straight away. 

• Make A Large Batch - Make a larger batch by multiplying the ingredients above and separating them into smaller servings. 

• Use Electrolyte Hydration Packets - Pre-made hydration power packets, such as the DASH Hydrate Blue Raspberry Flavored electrolyte mix, can take your electrolyte water game to the next level. Simply pick your flavor, mix, and get drinking. Within a matter of minutes, you have a beneficial rehydration solution in the palms of your hands. 

Remember, DASH stands for:

Detoxify - Antioxidants from Vitamin C

Activate - Energy from Vitamin B12

Support - Rapid absorption & cellular uptake of Potassium & Sodium

Hydrate - Just mix with water!

Whether you’re a first responder working long hours or an everyday person working hard in the heat, you’ll need extra electrolytes to maintain optimal health and wellness. Put your body and your health first and start to enjoy the amazing benefits that optimal hydration offers.

So, what are you waiting for? Mix your favorite ingredients from the comfort of your own home and try the DASH packets out for yourself. We promise you won’t be disappointed in some of the amazing benefits they can offer for your health and fitness needs!