This is a recipe for electrolyte drink that I posted quite awhile back, in the middle of another post. It’s hard for people to find, yet so commonly requested! I decided it needs its own post.
Gatorade and other “sports drinks” are not so healthy at all. They contain artificial colors, flavors, sweeteners, and other junk. But, the premise behind them is good — sometimes we need electrolytes, in the form of salts, to rehydrate. This is great during sporting events (if you’re participating!), or during illnesses. Many people have said that this really helps them to turn the corner and recover from stomach viruses. The ginger it contains is anti-inflammatory and anti-nausea, which, with the sea salt, is a powerful combination to help you feel better.
I keep the ingredients for this on hand basically all the time, and I mix up a batch if I’m ever feeling thirsty and water isn’t cutting it, or if anyone is sick, or for lots of reasons! Fresh ginger will keep 2 – 3 weeks on the counter and a piece of it (even organic) costs around $1 or $2, so this isn’t hard to have around. The kids consider this homemade electrolyte drink “lemonade,” so sometimes I just make it for a treat.
Electrolyte Drink Recipe
Ingredients:
- 3 – 4 slices fresh ginger (needs to be fresh; dried does not have the same potency)
- 1 c. water + extra
- Juice of 1/2 lemon
- 1/4 tsp. sea salt
- 1 – 2 tbsp. raw honey
Directions:
Slice the ginger and put it in a small saucepan with water. Since my slices were really big, I used 2. It’s about the equivalent of 4 smaller slices.
Put it on the stove and boil for about 5 minutes, then let it sit and steep for an additional 5.
Meanwhile, juice your 1/2 lemon. Use fresh juice if at all possible and don’t use bottled juice that contains preservatives.
Pour the hot ginger tea into a glass jar. In this case, I’m using a quart mason jar, but I usually use a 3-c. glass tomato jar I saved. Then, add your honey.
Add the lemon juice.
Add the sea salt.
Put a lid on it and shake it up to dissolve the honey and sea salt.
Then, add enough water or ice (or both) to make about 3 cups. I like to add ice because I prefer mine cold. They say that cold drinks are harder on an upset stomach, so you may want to add water and keep it warm, or at least room temperature, if you are sick. I personally prefer mine ice cold especially if I am sick. So go with what you prefer.
That’s it! Drink as needed.
What’s your favorite use for homemade electrolyte drinks?
**This post has been entered into TOO Cute Tuesday.**
This sounds like it would be good to have around during labor. Thanks!
Yes! I had some around then, just in case I wanted it. 🙂
This looks like a great recipe, but I have to ask: how does it taste?
Hi Christine, it tastes like a slightly spicy, mildly flavored lemonade.
Kate, I saw this when you posted the recipe on fb awhile back, and luckily wrote it down! A few days later we got a stomach bug. My husband made some for me and that was when things finally turned around! A couple weeks later my good friend got the bug and I delivered some of this drink to her house. I wish I’d known about it while I was pregnant! It has been a lifesaver for us. And it’s so yummy that sometimes we make it just for fun. 🙂
Do you have any suggestions for a natural electrolyte drink that’s a bit more travel-friendly – maybe commercial brands that are widely available?
I am a cyclist, and will be doing a 4 week trip this summer on the bike. I would like to use natural drinks, but wouldn’t be able to go to all the trouble that this recipe requires, since I’ll be away from home and all that.
Thanks!
I would say coconut water! I am a runner and use this often. Otherwise it’s the NUUN tabs but those contain ingredients I’m not very fond of. Good luck on your trip!
Can you use kosher salt instead of sea salt? I live in a very small town and cannot find sea salt any where. The irony is my small town is a small island on the Atlantic…. I suppose I could go out a few miles, grab some water and make my own, eh?
Yes, it should still work.
Order sea salt online. Prefer to use pink Himalayan or celtic sea salt. these have trace elements that your body needs and will keep you hydrated. It is pretty cheap. Or if you make a trip to a bigger town, put it on your list. Your body will thank you. I go back and forth between kosher and sea salts, but healthwise, I would highly recommend the pink and celtic. 🙂
Could this be used for adrenal fatigue?
Awesome timing, I have a sick one at home today with a stomach bug…but she LOATHES honey. If it smells like honey or looks like honey or tastes like honey, she’s out. Is the taste/smell pretty well masked in this recipe? Anyone else with picky eaters/drinkers and suggestions on what else might work if this doesn’t? She loathes coconut just as much so coconut water is not an option.
You could try maple syrup or sucanat in it instead. The honey taste would come through some, yes. Maple syrup is fine though.
Oh yay for maple syrup! Was just making my first batch now, and realized I only had maple as a sweetner. Nice to have that one confirmed 🙂
sometimes you can find pure cane syrup(it is dark brown) or agave syrup for a healthy sweetener
Any thoughts on how to infuse with mint? I think that would be yummy!! Maybe a nuts bag?
Hmm…a tea ball, or any sort of tea strainer, like you were doing any other loose tea. I sometimes just boil loose tea directly and strain with a fine mesh strainer.
i hate to say im new to facebook and i am delightfully suprised. these receipes ive found so far have been something i can do. i get so tired of the same thing all the time and knowing im not eating right. most other books have so many ingredients in them its hard to be frugal.
I have an almost 5 week old Dwarf Hotot that was failing to thrive; I made this drink, gave her tiny sips from a straw, and as she regained enough energy to eat, I gave her plain canned pumpkin and plain greek yogurt. Still too early to tell, but she is massively improved, and she couldn’t have even eaten without the initial boost from this electrolyte drink recipe, so thank you for helping to give her a fighting chance 🙂
My daughter showed Dwarf Hotot’s for years, good luck!
[…] can check out this link over at Modern Alternative Mama for a tasty, all-natural electrolyte replacing drink that […]
[…] best solution for healthy hydration when you are sick, working out or playing in the heat is a homemade electrolyte drink. It replenishes both fluids and electrolytes and doesn’t contain any unhealthy […]
[…] this one from Kate at Modern Alternative Mama with […]
[…] of time in the sun? You are probably losing important electrolytes and salts. Whip up a batch of Homemade Electrolyte Drink to replenish lost electrolytes without any harmful added artificial […]
This is a great idea and I was hoping to be able to use it shortly when I go into labour, but unfortunately I really do not like the taste.
You can add different fruit juices to it and you can leave out the ginger if you prefer.
This looks like a good recipe and I’m interested to try it. Do you think I could also add potassium salts along with the other ingredients?
Yes, but split it with the other salt or it might be too strong/salty.
I have a difficult time with lemon juice. May I substitute fresh orange juice?
Any juice should be fine. You may want a bit more depending on how much flavor you want.
I just discovered, fairly recently, that I LOVE the flavor of ginger. I really need to buy some fresh stuff! Thank you for this–I’ll keep it in mind if we get a stomach bug this year!
I’m allergic to ginger…is ther another alternative?
You can leave it out if you prefer. 🙂
[…] months back, I published my electrolyte drink recipe. It’s great stuff — good for exercising, fall sports, and stomach viruses. Really […]
[…] started adding this homemade ginger electrolyte drink to hot water, and it makes a delicious ginger […]
Is the honey just for sweetness or does it add to the electrolyte levels? I am supposed to avoid sweeteners (will sometimes use a bit of stevia).
Mostly sweetness, but sometimes you need the glucose for energy if you’re really depleted. You could skip if you really need to.
[…] How to Make a Homemade Electrolyte Drink […]
I tried this recipe but I grated the ginger and didn’t boil it. It is delicious! Is it necessary to boil the ginger if I grated it? It infused very well. I strained the fibers.
i am bummed this didn’t work for me! not only did it give me major heartburn it made me sick to my stomach! and to be honest the taste wasn’t that great.. maybe my tastebuds are a bit off due to the flu or it was a super sour lemon.
or maybe i just need to put ice in it.. i had it room temp..
[…] Image Credit: Modernalternativemama.com […]
Kate, I just winged it and made this with ground ginger because I’m stuck at home with two sick children. My son likes it! I’m surprised! Thanks so much!
What can you do if you are salt sensitive? Regular salt breaks my lips out and im assuming kosher or sea salt would do the same. Any suggestions because I have cold right now and im wondering if this will help get energy back.
regular salt is not at all the same as sea salt or unrefined salt. Give it a try!
How long will this keep for if pre made?
Hi Megan,
About a week, or you can make a concentrate out of it and freeze in ice cubes — I have a recipe for that too.
[…] 2. Electrolyte Drink (Sports Drink Replacement) […]
Would this drink help someone with Chronic fatigue syndrome? Thank you for your suggestions. Cheers
[…] you can add it to lemonade and it’s slightly spicy and delicious. I also use it in my electrolyte drink (which is a sports drink replacement). Ginger is strongly anti-inflammatory, may be anti-cancer, […]
[…] drinks by noon. Even decaf coffee has trace amounts of caffeine. Switch to water, or try this hydrating electrolyte drink […]
[…] Homemade Healthy Electrolyte Sports Drink […]
[…] Electrolyte Drink (Sports Drink Replacement) @ Modern Alternative Mama […]
Thank you for this post. I have been looking for a natural electrolyte replacement. I have found
Your is natural and easy – Thanks again Dave D
[…] Electrolyte drink – this was helpful in the days when I was recovering and getting my strength back. Try this great recipe from Modern Alternative Mama. […]
[…] or want a more natural alternative? Water-enhancing electrolyte tablets, coconut water, or a homemade sports drink could be potentially effective […]
[…] Homemade Electrolyte Drink by Modern Alternative Mama […]
Hi Katie, great article and I cannot wait to try this.
I’m an avid runner but I don’t like Gatorade/Powerade because they’re expensive and they have unecessary ingredients. I mostly just use an electrolyte replacement tablet from ReplaceSR and water.
http://electrolytereplacementtablets.com/
Although now it might have to be a tablet + a homemade electrolyte drink!
[…] As mentioned before, dehydration is the most common complication, and a dehydrated body can make it more difficult for your immune system to clear the virus. Ensure the sick person is consuming at least 8 or more cups of filtered water per day, and supplement with electrolyte drinks if tolerated. Do not use Pedialyte, Gatorade or other sports drinks, as these are laden with preservatives and dyes which your body will also have to fight and metabolize when it needs to be focusing on clearing your virus. Get a simple natural electrolyte drink recipe. […]
[…] Recipe source – More … […]
[…] Recipe Source – More… […]
[…] Homemade Electrolyte Drink […]
[…] adapted from recipes via Epicurious and Modern Alternative Mama […]
[…] water, or try this homemade electrolyte drink. Skip the herbal teas during labor (or include plenty of other fluids) because some are […]
[…] was! Plain water is fine if you prefer it. Coconut water is a great electrolyte drink. I make this recipe as a concentrate for the fridge or freezer so that it’s quick to grab (and anyone can do […]
[…] issue. This is especially true if you suspect adrenal fatigue. In that case, try some of this homemade electrolyte drink in place of plain […]
[…] months back, I published my electrolyte drink recipe. It’s great stuff — good for exercising, fall sports, and stomach viruses. Really […]
I am dealing with diarrhea and needed electrolytes, but the Nuun my CNC prescribed had the vit. C and magnesium shewants me to avoid. I dislike both ginger and lemon and keep no fruit juices around and not sure they would be good for my bug. However, I figured the hone and salt would be a good start. Thank you.
Hi, thanks for the post. My cardiologist asks me to take “nuun” hydration tablets for electrolytes. I would like to avoid “natural flavors,” “citric acid,” and “dextrose.” Does your DIY electrolyte drink have source for magnesium and potassium? Those are very important. Thank you.
Thanks Kate for this awesome post! I can’t stand seeing people reach for Gatorade and other sport beverages that are full of artificial colors, flavors….and as you put it nicely: “junk” This is an easy and healthy alternative that I can point my patients too. Thanks!