ByAlly Milligan, MS, FNTP, RWP
Functional Nutritional Therapy Practitioner, Restorative Wellness Practitioner
An easy, natural electrolyte drink recipe! Designed to replenish your body with essential minerals and hydration after hot days or long workouts. Made with simple ingredients like coconut water, lemon juice, cranberry juice, mineral salt, and a touch of pure maple syrup.
I’ve offhandedly been making this natural electrolyte drink for years and finally decide to write down the recipe and share! This summer has been especially hot for many of us and, if you like to exercise, have been traveling, or just naturally sweat a lot in hot conditions, this natural electrolyte drink is for you.
It’s packed with minerals (over 60!), which help your body maintain the proper water hydration levels both inside and outside of your cells. Put simply, staying hydrated and replacing certain electrolytes after sweating will help your body function better (…and when your body functions well, you feel good ;).
What Are Electrolytes?
Electrolytes are essential minerals that carry electrical charges. Sodium, calcium, potassium, and magnesium are all electrolytes and must be obtained from food since our bodies cannot produce them. They’re essential for many bodily functions including:
- contracting and relaxing muscles
- transferring nutrients into cells
- regulating tissue growth
- maintaining proper nerve conduction
- providing structural and foundational support
- regulating blood pressure
- controlling fluid balance within the body
When Should You Make This Electrolyte Drink?
Sweat contains electrolytes, so when you sweat, you lose electrolytes. This drink is great for replenishing these electrotypes when you’re in hot environments, exercise for an hour or more, naturally sweat a lot, or have been sick (specifically with vomiting and/or diarrhea).
Natural Electrolyte Drink Recipe Ingredients
This drink is made with just a few simple ingredients: coconut water, unsweetened juice, pure water, lemon juice, maple syrup, and mineral salt. Here’s a quick breakdown of the containing ingredients:
Coconut water contains calcium and potassium (about 16x more potassium than Gatorade!).
Pure maple syrup contains calcium, potassium, iron, zinc, and manganese.
Mineral salt, while mainly sodium, contains 60+ trace minerals! This is the mineral salt I use for this drink and in my daily cooking. Why salt? Sodium is an important electrolyte to replenish because you lose more sodium in sweat than any other electrolyte. It’s critical for maintaining fluid balance, nerve function, and for muscle contractions.
Lemon juice and cranberry juice don’t contain minerals, but give the drink its flavor. Feel free to use any unsweetened juice you like (just be sure to adjust the maple syrup accordingly – if using a sweeter juice like pineapple juice, you’ll want to use less maple syrup). Tart cherry juice is a great cranberry juice alternative, especially because it has been shown to aid in exercise recovery (source).
Gatorade vs. This Drink
Ounce for ounce, this natural electrolyte drink contains more electrolyte minerals than Gatorade without the questionable ingredients (looking at you modified food starch, red 40, and caramel color) and it takes just a few minutes to make. If you want to go the store-bought route, I love these LMNT electrolyte packets.
Electrolyte Drink Storage
This recipe makes about four cups; I like one cup per serving, but feel free to drink more if necessary. I’m obsessed with these glass bottles (great for juicing or smoothies too!), but, if not drinking immediately, you can store it in the fridge in mason jars or a pitcher. This drink will stay good for about a week in the fridge.
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Natural Electrolyte Drink Recipe
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- Author: Ally Milligan
- Prep Time: 5 Minutes
- Total Time: 5 minutes
- Yield: about 4 cups 1x
- Category: Drinks
- Method: Blend
- Cuisine: American
- Diet: Vegan
Description
An easy, natural electrolyte drink recipe! Designed to replenish your body with essential minerals and hydration after hot days or long workouts. Made with simple ingredients like coconut water, lemon juice, cranberry juice, mineral salt, and a touch of pure maple syrup.
Ingredients
Scale
- 3/4 cup pure, unsweetened cranberry juice (or unsweetened juice of choice – see notes)
- 1 1/2 cup pulp-free coconut water
- 1 cup filtered water
- juice of 2 lemons
- 1–3 tablespoons pure maple syrup, depending on sweetness preference and juice choice
- big pinch of mineral salt
Instructions
- Add all ingredients to a blender and blend until well mixed.
- Transfer to glass jars and store in the fridge or enjoy immediately.
Notes
Juice options. Make sure to opt for unsweetened juices. If using a naturally sweeter juice, like pineapple, be sure to adjust the maple syrup amount accordingly since you likely won’t need as much.
Storage. I love these glass bottles. This juice will last for up to a week in the fridge.
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