Menu Close

Electrolyte drinks

As discussed in a previous post, getting enough water is really important.  With the weather warming up many people will turn to sports drinks and electrolyte drinks to replace salts lost when sweating (because advertising says you need them).  Electrolytes are really important, but you don’t need sugar-filled sports drinks.  Most people going about their day do not need electrolyte drinks, particularly if you are not sweating a lot.  The drinks I discuss below can certainly be made without  salt added.

Electrolytes are calcium, sodium, chloride, phosphorus, magnesium and potassium.  By selecting certain fruits to add to your water you can give your electrolytes a boost with plenty of flavour and without all the added sugars.  Some indicators that you may be low in electrolytes include sleeping problems, heartbeat changes, confusion, muscle spasms, irritability or you have been sick.

Great fruits to add to your water include watermelon, cucumber, citrus and berries.  Fresh coconut water is a great source of electrolytes and to get a bit of extra zing consider adding a little mint if you used watermelon or cucumber. A little ginger can also be nice.  Apple cider vinegar in water (just 1 tablespoon ACV to 1 litre water) is also excellent at rehydrating.

Tips first!

If using lemons – squeeze lemons and freeze juice in ice cube trays.  Drop one ice cube into your bottle/glass.  Done!  

Replace some water with coconut water

Sweetener – dip a teaspoon in raw honey and give it a quick mix.  Not all will come off the spoon.

Here are a couple of mixes you might like to try.

½ cup coconut water + 1 cup water (or 1 – 2 cups filtered water)
Some fresh pineapple juice
Pinch of salt (not table salt, but something like Himalayan or Celtic sea salt)
Slice of apple
Very small piece of ginger


2 cups of water
Good squeeze of lemon juice (approx. ¼-1/2 lemon)
Pinch of salt
A piece of cucumber and a slice of pear
A squeeze of orange


2 cups of water
A couple of pieces of watermelon
A couple of mint leaves
A pinch of salt


2 cups of water
Pinch of salt
1 crushed strawberry, couple of blueberries or a sliver of mango
Small piece of celery

Leave a Reply

Your email address will not be published. Required fields are marked *