How to make an electrolyte drink

Read more about electrolytes and whether we need to replenish them here.

When might you need more electrolytes?

Electrolytes combined with carbs in the form of sugar helps aid water transport from the intestine, so may help the body retain fluid for longer. This can be helpful during endurance sport or after a particularly hard gym session when you’ve exercised for longer than an hour. Similarly, in hot, humid conditions, at high altitude and in dry air when water loss from the body can increase 10-fold. Vomiting and diarrhoea may also increase the loss of essential electrolytes and in some circumstances, such as when symptoms persist, oral rehydration salts may be recommended.

When electrolyte levels are out of balance, it’s possible that you may feel fatigued, have a headache, experience muscle cramps and weakness and notice a change in your heart rate.

How to make an electrolyte drink at home

Easy to make and affordable, homemade electrolyte drinks can make a healthier alternative to expensive supplements and shop-bought products.

Simply follow these easy steps:

Pick your base

Healthy options include milk, mineral water, herbal tea and coconut water. Although it might not be your first choice for hydration, studies suggest that milk is more beneficial than a sports drink. This is because milk is a natural source of electrolytes, including sodium – if you choose a plant-based alternative, make sure it’s fortified. Coconut water is popular as it’s rich in potassium, however it’s comparably low in sodium, as are other plant milks. Look for a product made with 100% coconut water, with no added sugars.

Top up with fruit and vegetables

Fruit juices, soft fruits like banana and avocado as well as cucumber and kiwi blend easily and contribute electrolytes, including potassium, as well as natural sugars.

Add balance

A pinch of salt, bicarbonate of soda or dried seaweed flakes are all naturally rich in sodium as well as chloride to help balance body fluids.

Flavour

Fresh ginger, sweet tasting herbs such as mint or a sprinkle of spice, like cinnamon, all work well.

Sweeten

This depends on your taste preference but honey or maple syrup are tasty options.

Try these electrolyte boosts:

Recovery smoothie

250ml skimmed milk or fortified plant-milk
1 small banana
1/8 tsp sea salt
Crushed ice or 1 ice cube
Honey or maple syrup to taste

Blend all the ingredients together and enjoy.

Oral rehydration recipe (St. Mark’s solution) for persistent episodes of diarrhoea/vomiting

20g glucose powder or table sugar
2.5g sodium bicarbonate (baking soda)
3.5g salt
1 litre of water

Combine the ingredients in water until dissolved, keep at room temperature or in the fridge, use within 24 hours.

Should you take electrolyte supplements?

Your body is designed to regulate electrolytes and keep them at the right levels. This means if you are eating a balanced, varied diet, electrolyte supplementation is generally not needed because the amount of these essential minerals you obtain from your diet should be adequate to replace any lost in urine or sweat.

However, you might need a supplement during exercise lasting more than 90 minutes and when training in hot weather. You might consider a specialist product depending on your needs – a hypotonic sports drink or a zero-sugar electrolyte drink has a lower carb and salt content than that of your blood, which promotes your body’s take-up of fluids so that you rehydrate quickly.

During exercise an isotonic drink may be more appropriate, these have a similar concentration of carbs and salts to your blood, so take a little longer to hydrate you, but because they provide a source of energy, they sustain your exercise performance. These products are designed to replenish electrolytes, provide a source of hydration and support energy but they may be high in artificial colours and flavourings and tend to be expensive.

If you’ve been experiencing persistent diarrhoea and/or vomiting your GP or pharmacist may recommend an off the shelf product such as dioralyte. Rehydration products like this are typically taken for 24-48 hours and may help support recuperation. Read the packet instructions carefully and only take if needed.

Can you get electrolytes from your diet?

Yes, your diet is your primary source of electrolytes.

Naturally rich food sources include:

Sodium – fermented vegetables, cheese, smoked fish
Chloride – sea salt, table salt, seaweed
Potassium - avocado, banana, spinach, kale and sweet potato
Magnesium - nuts, seeds, green leafy vegetables and wholegrains
Calcium – dairy, tinned fish with bones, sesame seeds and fortified dairy alternatives
Phosphate – cheese, salmon, yogurt, lentils
Bicarbonates – bread and bakes that use sodium bicarbonate (baking soda) as a raising agent

So, do you need an electrolyte drink?

The majority of us do not need electrolyte-enhanced drinks or supplements. Although these products may bring benefits for athletes and those engaged in prolonged or intense exercise, their broader health claims should be taken with caution. It’s important to remember that electrolyte levels in your blood can be at risk of being too high, as well as too low, and your daily needs will be unique to you and dependent on factors like age, activity levels, the amount and type of fluids you drink, whether you’re on prescribed medication and the climate you live in.

Rather than succumbing to expensive marketing gimmicks, focus on eating a varied, balanced diet and hydrating with a variety of options, including plain water, herbal teas, diluted juices and high-water content foods.

How to make an electrolyte drink

Choose the type of message you'd like to post

Gift a subscription to Good Food

Our mobile app

What are electrolytes?