Making your own homemade electrolyte drink is a quick and easy way to prevent dehydration and electrolyte imbalance on those hot summer days. This recipe is great for both kids and adults and will help your family avoid unhealthy sports drinks this summer.
As the ambulance pulled out of my driveway I could faintly hear people talking. “Tachy” “Dehydrated” “Start an IV”…
Upon arriving at the hospital, I was pumped full of more fluids. But it didn’t make sense! I had been pushing myself to drink a TON of water.
Everyone continued to tell me being a POTS patient (my new sort-of diagnosis) increased my need for fluids. Not to mention I was 1 month postpartum and nursing a baby. But I didn’t think I could drink more water than I was.
It would take another month and two more ambulance trips to finally figure out a big piece to the puzzle…. electrolytes!!
After doing my own research and experimentation I realized that large amounts of water made me feel worse. But when I’d drink electrolyte drinks, I felt so much better!
It turns out that I had an electrolyte imbalance, so when I drank straight water I was actually diluting my electrolytes even further. Straight water was hurting me. Who knew?!
I began drinking 2-3 electrolyte drinks each day and my health improved significantly. It was amazing! The only problem… those drinks were also full of other not-so-great ingredients.
Traditional sports drinks are either filled with sugar or even worse, contain artificial sweeteners. They also almost always have both artificial flavorings and colors.
When I came up with a homemade electrolyte drink recipe that worked, I was beyond pleased! I also add additional coconut water and salt to mine in times of need, but this recipe is great for any time you need a sports drink or Pedialyte substitute.
This drink is now a staple in our farmhouse, especially on those long summer days when our whole family is out working in the fields. Whether you need an electrolyte boost due to health struggles, a way to keep kids hydrated at the pool, or a thirst quencher at your next cattle roundup, this recipe has got you covered.
What Ingredients Will You Need For Homemade Gatorade?
(Can 1/2 for a smaller juice pitcher)
16 cups cold water
1 1/2 cups lemon juice (the real stuff is best!)
1 cup coconut water (no, you can’t really taste it in this)
2 cups sugar (or sweetener of choice)
1 – 2 tsp. Himalayan salt
1 1/2 cups frozen raspberries
This recipe calls for frozen raspberries, but you can substitute the frozen fruit of your choice.
You can also substitute the cane sugar for raw honey or maple syrup.
If you are making this for someone in need of extra electrolytes, double the coconut water and salt amounts. In doing this you may taste the coconut water more, but it will be more effective.
How do you make this Gatorade substitute?
We like to mix up this homemade electrolyte drink right in the pitcher or drink dispenser we will be serving it from. In order to do this, combine the above ingredients in a large pitcher or drink dispenser. Use a stick blender to blend well. The ingredients do settle over time. We just give it a stir before serving.
If you don’t yet have a stick blender in your life, you are missing out! You can also mix up this drink in a blender, but you may need to do it in batches, depending on the size of your blender.
Homemade Electrolyte Drink {Substitute for Gatorade}
Making your own homemade electrolyte drink is a quick and easy way to prevent dehydration and electrolyte imbalance on those hot summer days. This recipe is great for both kids and adults and will help your family avoid unhealthy sports drinks.
Ingredients
- 16 cups cold water
- 1 1/2 cups lemon juice
- 1 cup coconut water (no, you can’t really taste it in this)
- 2 cups sugar (or sweetener of choice)
- 1 tsp. Himalayan salt
- 1 1/2 cups frozen raspberries (or frozen fruit of choice)
Instructions
- If you have a stick blender, combine all ingredients in your pitcher or drink dispenser.
- Use the stick blender to blend well.
- If you don't have a stick blender, blend in batches using a regular blender.
- The ingredients settle over time. Stir before serving.
Notes
You can substitute the cane sugar for raw honey or maple syrup. Other frozen fruits, or blends of fruits, are wonderful too!
Also, this recipe makes a very large amount, but can easily be halved.
If you try this recipe using other fruit or sweeteners, please let me know how it turned out in the comments!
I Can’t wait to try this!
How long does it keep in the refrigerator?
I honestly haven’t tried to keep it for more than 2 days since our large family drinks it pretty fast. I would think it would be just fine for 5-7 days refrigerated though!
Is the sugar to honey swap a 1:1 ratio?
This is really personal preference, but I generally do 1/2 of the amount when subbing a natural sweetener.
Thank you for this. I have a very similar case except for pots. I have IST. I agree with the sugar and drinking so much water but it not being enough. I am going to try this for sure. Thank you!
I’m so glad you found this recipe and hope that it helped you!
For those that want to replace the sugar with maple syrup or honey, do you still recommend 2 cups?
No, I would decrease the amount by half, but feel free to adjust to taste.
I halved this to try it out but my son and I found it just a little too sweet for our taste. Is the sugar important for electrolyte replenishment or is that just to taste?
Also here to say I loathe coconut and can taste and smell any hint of it in almost everything but I can’t taste it in this – win!
Sugar does give an immediate energy boost, but you can certainly alter the amount to your family’s preference. It does not affect electrolyte replenishment, just glucose (energy). I’m so glad you were able to keep the coconut water in there – that ingredient is important!
Can you water bath can this? If so how long do you process it for? I also have POTS and would love a more economical way to get my electrolytes in.
I think you probably could. I would look up the processing time for strawberry lemonade. I’ve never tried it though.