You’re Only 3 Ingredients Away From These Extra-Hydrating Homemade Electrolyte Drink Recipes (No Neon Color or Sweetener Needed)

Whether you’re spending all day in the sun or sweating it out extra hard at the gym, you likely know to rehydrate and give your body some electrolytes. (This is especially true if you’ve noticed signs of an electrolyte imbalance, such as fatigue, muscle spasms, and dizziness.)

There are plenty of delicious electrolyte drinks on the market…but maybe you’re in the mood for something else, something with real fruit and less of all the extra stuff. If that’s the case, we have good news: There are lots of ways to make a healthy, tasty, and hydrating homemade drink that’ll check all those boxes.

These homemade electrolyte drink recipes include a variety of electrolytes, including magnesium, calcium, and more that can help your body in various ways. For example, magnesium helps with energy production, heart rhythm, and muscles, to start. Calcium is great for bones, muscles, nerves, and blood vessels, among other body parts. Lastly, phosphorus regulates nerves and muscles, helps your bones and teeth, and contributes to several other bodily functions.

Without further ado, here’s an array of homemade electrolyte drink recipes—plus the dietitian-backed reasons that your body will thank you for drinking them.

5 homemade electrolyte drink recipes that will replenish your fluids and hydration status without anything artificial

Melon ice recipe

Ingredients

• 2 cups diced watermelon (or melon of choice)
• 1/8 cup agave or honey
• 1 lime, zested & juiced

Steps

1. 1.
   Place ingredients in a blender and purée for about 15 to 30 seconds.
2. 2.
   Pour the mixture into ice cube trays and freeze them until they’re solid (about four hours).
3. 3.
   Place cubes in a glass, and top them with water (flat or sparkling is fine).

How it helps with hydration

“Watermelon and lime are a good source of potassium and magnesium,” explains Sarah Olszewski, RD, nutrition advisor for Cure, who shared this recipe. “Agave and honey provide natural glucose, which helps you absorb the electrolytes into your bloodstream,” she continues.

Breakfast sangria (the non-alcoholic kind) electrolyte drink recipe

Ingredients

• 1 grapefruit, sliced thin
• 1 orange, sliced
• 2 limes, sliced
• 24 ounces of coconut water
• Pinch of Himalayan salt
• 750ml sparkling water
• Fresh mint for a garnish

Steps

1. 1.
   Add the citrus slices to a large pitcher.
2. 2.
   Top the slices with the coconut water and Himalayan salt.
3. 3.
   Let the mixture soak and chill overnight, or for at least four hours.
4. 4.
   Once you’re ready to serve, add the sparkling water and fresh mint leaves.

How it helps with hydration

This is another one of Olszewski’s favorites. Here’s what you’re getting from the ingredients:

• Watermelon, lime, grapefruit: potassium and magnesium.
• Orange: potassium and calcium.
• Himalayan salt: sodium (so extra electrolytes).
• Coconut water: potassium, sodium, and manganese.

Cucumber and lime-infused electrolyte water recipe

Ingredients

• 1 cucumber, sliced
• 2 limes, sliced
• 8 cups water

Steps

• Combine the cucumber, limes, and water in a pitcher.
• Let the mixture infuse in the refrigerator for at least two hours, or overnight.
• Serve and enjoy!

How it helps with hydration

This refreshing recipe is from Tanya Mezher, MS, RDN, CDN, Malla’s lead functional practitioner. “Limes are a good source of potassium, which is an important electrolyte that helps to regulate fluid balance in the body,” she says. She adds they also contain small amounts of other electrolytes, such as magnesium, calcium, and phosphorus.

Cucumbers are a great addition for a few reasons. “Cucumbers are 95 percent water and have a refreshing flavor that pairs well with lime,” Mezher adds, noting they also have small amounts of magnesium, calcium, and phosphorus.

Watermelon-infused mint electrolyte water

Ingredients

• 1 cup watermelon, cubed
• 6 mint leaves
• 8 cups water

Steps

• Combine the watermelon, mint, and water in a pitcher.
• Let the mixture infuse in the refrigerator for at least two hours, or overnight.
• Serve and enjoy!

How it helps with hydration

Watermelon is a great source of potassium, while mint has potassium, magnesium, and calcium, according to Mezher. “These ingredients also go well together, making it a delicious, cooling, and hydrating drink especially for the summer!” she adds.

Strawberry-orange electrolyte water recipe

Ingredients

• 2-3 medium strawberries
• 1 small orange
• 1 1/4 quarts water

Steps

• Either slice the fruits, or juice the orange and blend it with the water and strawberries.
• If you slice the fruit and infuse it in the water, let it sit for about 30 minutes so more electrolytes pass into the liquid.

How it helps with hydration

“Strawberries and oranges are rich in calcium, a vital mineral for nerve conduction, as well as potassium, needed for blood pressure and heart regulation,” says Eva De Angelis, LDN, a health and nutrition writer at Health Canal who suggests this combination.

(Is anyone else’s mouth watering?)