How to Make Homemade Gatorade: DIY Electrolyte Drink

If you’ve ever found yourself reaching for a sports drink to rehydrate but cringing at the artificial ingredients and high sugar content, you’re not alone.

In 2021 I had the unpleasant experience of spending most of Christmas Day in the hospital with the infamous bug.

I was pregnant with my 3rd son and because of that I wanted to make sure that what I was feeling wasn’t dangerous for him.

The nurse discovered I was very dehydrated and started me on an IV. I felt SO much better!

How did this happen? I was drinking water like a fish and I still became dehydrated?

“Just get yourself some Gatorade – but the low sugar kind – and you’ll feel great in a few days. You need electrolytes.” Was the nurse’s answer.

“There has to be a way to make that at home.” I thought. Yes, there is!

That’s exactly why I started making my own DIY electrolyte drink. With just a few simple, natural ingredients—honey, lemon, sea salt, and water—you can create a delicious and hydrating drink that’s as effective as store-bought options but so much healthier.

And I was SHOCKED at how much is tasted like the store-bought version!

Let me show you how easy it is to whip up this homemade “Gatorade” recipe that your body (and taste buds) will thank you for.

Why Make Your Own Electrolyte Drink?

Store-bought sports drinks are packed with artificial flavors, food dyes, high fructose corn syrup, and way more grams of sugar than you need. No, thank you.

This homemade version uses natural ingredients that not only hydrate but also provide essential nutrients:

  • Honey: A natural source of energy and a touch of sweetness without relying on cane sugar or artificial sweeteners.
  • Lemon: Packed with vitamin C and a natural electrolyte booster.
  • Sea Salt: Provides essential minerals like sodium chloride and potassium to replenish lost electrolytes and support muscle function.
  • Water: The ultimate hydrator, of course!

If you want an extra boost of minerals, consider swapping some water with coconut water. It’s a popular sports drink alternative with natural electrolytes.

What You’ll Need:

  • 2 cups of water (filtered or spring water works best)
  • 2-3 tablespoons of raw honey
  • Juice of 1 fresh lemon (about 2-3 tablespoons)
  • 1/4 teaspoon of sea salt (not table salt!)
  • Optional: A few ice cubes for a chilled drink – it’s much better when it’s not room temperature
  • Optional: Add a little bit of lime juice or orange juice for variety
ingredients for DIY Electrolyte

Step-by-Step Instructions:

Step 1: Squeeze the Lemon

Grab a fresh lemon, cut it in half, and squeeze the juice into a mason jar, glass, or small bowl. Make sure to remove any seeds, but don’t stress if a bit of pulp gets in—it adds extra flavor and nutrients!

Step 2: Dissolve the Honey

In a separate bowl or your serving jar, combine the raw honey with about half a cup of warm water. Stir until the honey fully dissolves. This step makes it easier to mix the honey evenly into the drink.

Step 3: Add the Sea Salt

Measure out 1/4 teaspoon of sea salt and stir it into the honey-water mixture. Sea salt, unlike table salt, contains trace minerals like magnesium and sodium citrate that help replenish your body’s electrolytes. This is especially helpful after sweating during exercise, during illness or on hot summer days.

Step 4: Combine Everything

Pour the dissolved honey and salt mixture into a larger glass, mason jar, or reusable water bottle. Add the freshly squeezed lemon juice and the remaining water. Stir or shake well to combine.

Step 5: Serve and Enjoy

If you like your drink chilled, toss in a few ice cubes or pop it in the fridge for 10-15 minutes. Then, give it a final stir and sip away!

Why This Recipe Works

This DIY electrolyte drink is well balanced to hydrate your body without overwhelming it with sugar. The honey provides a natural energy boost, while the lemon and sea salt work together to replenish essential minerals lost through sweat.

Unlike store-bought sports drinks, this homemade recipe skips artificial flavors, artificial colors, citric acid, and added sugar. You’re left with a healthier alternative that’s just as effective. Love it!

How to Tell If You’re Dehydrated

Dehydration can sneak up on you, especially during intense physical activity, while ill or hot summer days. Some signs to watch out for include:

  • Muscle Cramps: A common sign that your body is low on electrolytes like sodium and potassium.
  • Dark Color in Urine: A darker shade can indicate you’re not drinking enough water.
  • Fatigue or Dizziness: Your nervous system needs electrical charges to function properly, and dehydration can disrupt this balance.
  • Dry Mouth or Skin: These are clear signs your body is lacking a lot of water.
  • Headaches: Sometimes caused by an electrolyte imbalance, especially when you’ve been sweating heavily.

If you notice any of these symptoms, it’s the perfect time to grab your homemade electrolyte drink and rehydrate with natural ingredients. It’s the best choice for providing enough electrolytes without the lot of sugar found in traditional sports drinks.

DIY Electrolyte in a glass

Pro Tips:

  • Customize the Flavor: Prefer it sweeter? Add another teaspoon of honey. Want a more tart taste? Squeeze in some extra lime juice or lemon juice.
  • Add a Boost: For a little extra energy, try adding a splash of orange juice, maple syrup, or a pinch of powdered magnesium.
  • Make It Portable: Store the drink in a reusable water bottle to take with you to the gym, on a hike, or wherever your day takes you.
  • Try Coconut Water: Substitute some water with coconut water for a naturally sweet electrolyte boost.

FAQs About DIY Electrolyte Drinks

1. Can I use table salt instead of sea salt?
It’s better to stick with sea salt or Himalayan pink salt, as they contain trace minerals that table salt lacks.

2. How long does this drink last?
You can store it in the fridge for up to 2 days, but it’s best enjoyed fresh for the most nutrients and flavor.

3. Can I make a large batch?
Absolutely! Just multiply the ingredients by the number of servings you’d like to make and store it in a pitcher in the fridge.

4. Is this drink kid-friendly?
Yes! It’s a great natural alternative to sugary sports drinks for kids, especially during sports or outdoor play. Using real fruit juice makes it extra tasty!

5. How does this compare to store-bought sports drinks?
This homemade version has fewer grams of sugar, no high fructose corn syrup, and none of the artificial additives found in many store-bought electrolyte drinks.

This simple, natural electrolyte drink has become a staple in my house. It’s quick to make, tastes amazing, and keeps everyone hydrated and feeling good. Give it a try and let me know what you think!

DIY Electrolyte Drink

A refreshing, all-natural homemade electrolyte drink made with honey, lemon, sea salt, and water. Perfect for hydration without artificial additives or too much sugar! Easy to make and packed with essential electrolytes to keep you energized.
5 from 3 votes
Prep Time 10 minutes
Total Time 10 minutes
Servings 2 cups

Ingredients
  

2 cups of water (filtered or spring water works best)

2-3 tablespoons of raw honey

Juice of 1 fresh lemon (about 2-3 tablespoons)

1/4 teaspoon of sea salt (not table salt!)

Optional: A few ice cubes for a chilled drink – it’s much better when it’s not room temperature

Optional: Add a little bit of lime juice or orange juice for variety

Instructions
 

Step 1: Squeeze the Lemon

  • Grab a fresh lemon, cut it in half, and squeeze the juice into a mason jar, glass, or small bowl. Make sure to remove any seeds, but don’t stress if a bit of pulp gets in—it adds extra flavor and nutrients!

Step 2: Dissolve the Honey

  • In a separate bowl or your serving jar, combine the raw honey with about half a cup of warm water. Stir until the honey fully dissolves. This step makes it easier to mix the honey evenly into the drink.

Step 3: Add the Sea Salt

  • Measure out 1/4 teaspoon of sea salt and stir it into the honey-water mixture. Sea salt, unlike table salt, contains trace minerals like magnesium and sodium citrate that help replenish your body’s electrolytes. This is especially helpful after sweating during exercise or on hot summer days.

Step 4: Combine Everything

  • Pour the dissolved honey and salt mixture into a larger glass, mason jar, or reusable water bottle. Add the freshly squeezed lemon juice and the remaining water. Stir or shake well to combine.

Step 5: Serve and Enjoy

  • If you like your drink chilled, toss in a few ice cubes or pop it in the fridge for 10-15 minutes. Then, give it a final stir and sip away!

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8 Comments

  1. 5 stars
    This looks really great, I’m going to have to try it. I bet there’s so many different flavor combinations you could do. Thanks for sharing this!