Down the hatch!
Electrolyte drinks hydrate and replace minerals like sodium and potassium—very important after sweating at the gym or when you’re sick.
There are many store-bought electrolyte bevvies out there, but it’s so easy to whip up a homemade one. Kourt’s nutritionist, Leona West Fox, was kind enough to share the homemade electrolyte drink that Kourt has been making at home.
“Theoretically, someone could take this daily, but I only recommend someone take electrolytes for specific purposes, mainly to replenish after vigorous exercise or during sickness with fluid loss,” Leona explains.
Kourt says this drink is “Specifically amazing when pregnant and I need electrolytes, or when I’m sick or have COVID.”
Why make an electrolyte drink at-home?
It contains less sugar.
“The total sugar in this homemade drink is 17 grams of natural sugar, whereas the total sugar in an average Gatorade is 34 grams of refined sugars,” Leona says. “This means it has exactly 50% less sugar and contains sugar derived from natural, whole-food sources.”
It doesn’t contain any artificial ingredients.
“Most ready-to-go electrolyte drinks have artificial colors, including carcinogenic dyes linked to cancer and conditions like hives and migraines. Many powder versions of electrolytes also contain artificial sugars and flavors and refined sugars, as well as additional vitamins, caffeine, and herbs that someone may not want, need, or in the case of pregnancy, cannot have,” Leona explains.
Below, get the recipe and a breakdown of the benefits of each ingredient.
Leona’s Homemade Electrolyte Drink Recipe
2 cups coconut water
1/4 cup orange juice
1 tablespoon lemon juice
1/8 teaspoon sea salt or Himalayan salt
1. Mix all ingredients in a blender on medium speed for a few seconds. (“You can also just whisk it and drink immediately, but the blender just mixes it a little better,” Leona says.)
2. Drink immediately, and enjoy!
Extra tips from Leona:
- “If someone wants the salt to dissolve a little more, first dissolve the salt in an ounce of hot, tea-temperature water. Let cool a bit, and then whisk in the rest of the ingredients.”
- “If someone prefers to add ice or a small amount of carbonated water, they can do that too. There is a bit of mix and match that can be done with this recipe in order to adjust it to a person’s preference.”
- If you want to cut back the sugar even more, orange juice is optional.
Coconut Water: “Coconut water is a natural source of potassium and sodium (two important electrolytes), along with a small amount of calcium and magnesium, making it an excellent base for an electrolyte drink.”
Orange Juice: “Orange juice provides vitamin C, additional potassium, and natural sugars for quick energy. Freshly squeezed orange juice is ideal because it doesn’t contain added sugars or preservatives. However, if you opt for store-bought orange juice, choose one that is not from concentrate and free of added sugars and artificial ingredients.”
Lemon Juice (fresh): “Lemon juice adds alkalinity and a small amount of vitamin C. When consumed, lemon juice has an alkalizing effect on the body, despite its initial acidity. This is due to citric acid, which converts into bicarbonate ions when metabolized.
These bicarbonate ions help neutralize excess acids in the body like lactic acid and acidic metabolites that contribute to muscle soreness. Thanks to its citric acid, lemon juice may reduce post-exercise muscle discomfort.”
Sea Salt or Himalayan Salt: “Adding a small amount of salt to your homemade electrolyte drink is essential for replenishing sodium lost through sweating. Unlike table salt, sea salt and Himalayan salt contains different trace minerals, including magnesium, potassium, and calcium.”
Show us how you recreate (or modify) this delicious recipe and use hashtag #pooshpalate for a chance to be featured on our social.