This homemade electrolyte drink uses all natural ingredients. Easy to make with just a few ingredients, this recipe doesn't contain any dyes or large amounts of sugar. Just simple, clean electrolytes in a refreshing drink!
This recipe takes inspiration from my homemade electrolyte popsicles, which have been a lifesaver for me when my family is sick or if I ever have a migraine attack.
And instead of spending a lot of money on powders, this DIY electrolyte drink is extremely cost effective. Mixed with ginger, this drink brings anti-inflammatory power and can aid with nausea.
Jump to:
Why You'll Love This Recipe
When I created my electrolyte pops, I wanted something that my kids would still try if they were sick, but also that I would enjoy if I ever had nausea or a migraine attack.
I love this homemade electrolyte drink as an alternative recipe to the store-bought brands (Pedialyte, Gatorade) that can contain so much sugar and artificial ingredients. Here are some of the benefits!
- Easy - Only 5 simple ingredients.
- Low sugar - These have about 4g of sugar per serving, instead of 36 grams per serving in Gatorade.
- Dye free - No yellow #5 when you make a lemon lime version! These also don't contain artificial flavors.
- Hydrating - These contain natural electrolytes from coconut water and pink Himalayan salt.
- Inexpensive - More cost effective than packaged electrolyte salts.
As someone who lives with vertigo from vestibular migraine and also had hyperemesis gravidarum in pregnancy, I have tried so many different natural treatments for nausea. A few of my favorites besides this include homemade ginger juice, ginger turmeric shots, and this anti-inflammatory smoothie.
Ingredients
- Coconut water - This is a natural source of electrolytes as it contains potassium, magnesium, and sodium. It has other health benefits and antioxidants.
- Ginger - Fresh ginger adds flavor and can be a natural remedy for nausea.
- Honey - I like to use honey here for it's anti-inflammatory properties.
- Unrefined mineral salt - An essential part of electrolyte drinks is sodium. Unrefined mineral salt is a great boost to replenish minerals lost when you're sick or during exercise. You can find Redmond's Real Salt online or many grocery health stores. You could also use another brand of Celtic or Himalayan salt as well.
- Lime - This one is optional for those following a migraine diet, but I find lime and lemon flavors can really aid with nausea, plus gives a more traditional electrolyte drink flavor.
For the full list of ingredients as well as amounts, see the recipe card below.
Substitutions
- Ginger - Simply omit, but it won't be as refreshing or spicy!
- Lemon/lime - These are optional (and not HYH), but I especially love lime with the ginger.
- Honey - Would recommend using maple syrup, but prefer the natural benefits of honey!
How to Make A Homemade Electrolyte Drink
- Step 1: Combine the coconut water, grated ginger, honey, and salt in a blender. Blend on high till fully combined and the mint is mixed throughout.
- Step 2: Pour the mixture through a fine mesh strainer to strain out the ginger pulp, into a larger storage container.
To finish, pour the mixture into a glass of ice and top with sparkling mineral water, if desired.
Storage Information
Refrigerator - This natural electrolyte drink will keep in the fridge for up to 5-7 days in a sealed storage container. Shake before using to make sure all the ingredients are incorporated throughout.
Freezer - This mixture freezes great in to popsicles. See my DIY electrolyte popsicles for more info.
Powdered Electrolyte Mixes
While most electrolyte powders can also contain high amounts of sugar and artificial flavors, there are a few that are unflavored if you ever want to boost the electrolyte content of this drink.
- Adrenal Cocktail - Jigsaw is my favorite. It's not sold as an electrolyte, but has the same ingredients. If you struggle with cortisol and sleep, this may be helpful. Don't forget this nice discount.
- Buoy - I love Buoy on the go! This link gives you 20% off and if you sign up for their chronic illness program you can get an extra 35% off on top of my discount. These drops are unflavored and contain no additives! If the lime doesn't work for you, try their rescue salts.
- LMNT unflavored - Very high sodium. It tends to overpower the flavor of any drink, but it's an unflavored option.
- Trace Minerals - A great mix that you can find at Whole Foods.
You could mix any of these into this DIY electrolyte drink as well instead of the mineral salt, but I would only recommend that for adults who are instructed by a physician.
Would you like to save this post?
We'll email this post to you, so you can come back to it later!
Benefits of Electrolytes
Electrolytes are minerals found in the foods we eat and help maintain a balance of fluid throughout the body. The most important ones being sodium, magnesium, potassium, and chloride.
While most people don't need to drink electrolyte drinks daily, some may benefit from it if losing that balance. A few reasons this may happen:
- Nausea and vomiting from migrainous vertigo, pregnancy with vestibular migraine, or illness.
- Exercise or sweating.
- Migraine attacks can upset the balance of electrolytes.
- POTS patients can often require a higher amount of sodium to manage.
This recipe is meant for the average person, but can be edited to increase the sodium content based on your doctor's recommendation. Coconut water provides a natural source of potassium.
Recipes for Nausea
If you make this, tag me #thedizzycook or @thedizzycook on Facebook and Instagram. And if you love the recipe, please leave a review below! Follow along on my Pinterest for more great recipes.
Homemade Electrolyte Drink
Ingredients
- 3 cups unflavored coconut water
- 2 teaspoons freshly grated ginger
- 1 tablespoon honey or maple syrup
- ⅛ teaspoon Redmond's real salt or similar/himalayan salt
- 1 lime, juiced (optional)
- 1 can/bottle sparkling mineral water (optional)
Instructions
- In a blender, combine the coconut water, ginger, honey, salt, and lime juice (if using). Blend till combined - about 1 minute.
- Pour the mixture through a fine mesh strainer to strain out the ginger pieces, into a larger storage container. Pour over ice and top off with about 2 oz of sparkling water (or however much you prefer).
Notes
- Store leftovers in the fridge for up to 7 days, or freeze into electrolyte popsicles.
- Lime juice should be omitted if sensitive to citrus/on HYH. Or you can add lemon and lime juice for a lemon lime flavor. It works all ways! You could even just add a slice of lime and squeeze it into the drink versus using the juice.
- For high nausea days, I find adding lime, serving over ice, and adding sparkling water hits the spot. It also makes a great mocktail. Using sparkling mineral water will increase the electrolyte content.
- If you want to serve this as a sports drink, you can omit the sparkling water and add it over ice.
This is so refreshing! I’ve used this during a migraine attack and it helped a lot.