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Homemade Electrolyte Sports Drink

Affiliate Disclosure | in Recipes | by | with 87 Comments

homemade electrolyte sports drink

Ready, Set, PLAY!

Capture the flag, freeze tag, soccer, three-legged races – whatever it is that turns your little ones into puddles of breathless, sweaty determination, chances are you’re looking for a way to keep them hydrated along the way.

One option is to dunk them in water and hope some makes it into their mouth.


Or you can make them a super yummy electrolyte drink, which supports optimal hydration by replacing vital minerals and electrolytes. They’re stocked with easily absorbed simple carbs that help boost energy, too.

Either option is a great alternative to commercial sports drinks, which contain food dyes that pose a “rainbow of risks” – cancer, hyperactivity, and more.  Also, one of the top brands still contains brominated vegetable oil (BVO), which is patented as a flame retardant. They’ve announced plans to replace BVO with sucrose acetate isobutyrate soon, but critics are unconvinced that the new chemical is much better.  (One study that showed liver changes and increased serum alkaline phosphatase activity in dogs after being exposure.)

These healthy homemade sports drinks support optimal hydration by replacing vital minerals and electrolytes.

About The Ingredients

Coconut water is often referred to as “Nature’s Gatorade.” It contains 13 times more potassium – an electrolyte needed for proper cell function – than Gatorade, plus twice the amount of another electrolyte (sodium). (source) (This brand doesn’t have any additives/preservatives)

Raw honey is rich in minerals and easily digestible sugars, which can be used for energy.  Sugar “signals the body to down-regulate the production of stress hormones like cortisol. Cortisol levels spike during exercise and particularly during anaerobic (when you get breathless) exercise.” (source)

Sea salt is full of electrolytes and minerals. Plus it “plays an important role of balancing the stress hormones during exercise. Salt reduces adrenaline levels and supports overall metabolic health.” (source)

Trace mineral drops add to the electrolyte content of the drink. Due to soil depletion many of us do not get enough trace minerals in our diet, so I supplement with this regularly.

Freshly pressed juices such as lemon, lime, and orange contain vitamins, enzymes and easily digestible sugars that help maintain energy during a workout, then help speed recovery afterwards.

These healthy homemade sports drinks support optimal hydration by replacing vital minerals and electrolytes.

Orange Twist Sports Drink

  • 3-4 cups water (depending on the concentration you prefer)
  • 3/4 cup freshly squeezed orange juice (about 2-3 oranges)
  • 1/4 cup freshly squeezed lemon juice
  • 1/4 teaspoon celtic sea salt or real salt
  • 2 tablespoons raw honey or maple syrup (or more to taste)
  • a few drops of Concentrace minerals drops (optional)

These healthy homemade sports drinks support optimal hydration by replacing vital minerals and electrolytes.

Coconut & Lime Sports Drink

These healthy homemade sports drinks support optimal hydration by replacing vital minerals and electrolytes.

Herbal Cooler

These healthy homemade sports drinks support optimal hydration by replacing vital minerals and electrolytes.

Lemon Sports Drink


Mix all ingredients together and store in fridge. I’ve found that when I make batches with honey – which is naturally antimicrobial – and store in the coldest part of the fridge it lasts for at least a week.

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87 Responses to Homemade Electrolyte Sports Drink

  1. Mrs G says:

    Would this freeze well?
    I was thinking to make them in advance and freeze them in small portions to be used when I need them (I usually drink only plain water, since here the weather is rarely very hot)

  2. I might just give these beautiful drinks a try. I’ll probably make the lemon one first, since I’ve got a whole bunch of lemons I need to use up.

  3. Lisa Jo Tefft via FB says:

    I have heard Mt. Dew contains that also.

  4. Joyce Cross for your bike trips!

  5. Yes Lisa Jo Tefft Mnt Dew does and so do other ‘citrusy’ sodas, the BVO apparently keeps the chemicals bound together. It’s NASTY stuff!!!

  6. Emily Upchurch via FB says:

    I count it as a triumph for real food that my construction supervisor husband prefers my homemade electrolyte drink to Gatorade for summer hydration!

  7. Bethany Esposito via FB says:

    Coca-cola released a statement that they will be removing all BVO from there products. Not that I would drink it still but it’s a step I suppose

  8. Elisabeth Blazing via FB says:

    As an avid runner, I can’t wait to try these! Thanks for sharing.

  9. Mary Paige via FB says:

    John Paige

  10. Angela Christ Riedel via FB says:

    I was just telling my husband we need to find an alternative to his sports drinks! Perfect!

  11. Jessica Ortiz Robinson and Luisana Ortiz check these out! Look delish!!!

  12. Thomas Beirl via FB says:

    If it keeps my kid from catching fire , I say drink some more

  13. I was just thinking about homemade “Gatorade” today, thanks!

  14. Erin Schiding Hobson via FB says:

    Maybe try this Amber

  15. Sarah Cranstoun Palfrey via FB says:

    I cringe every time the doctor recommends Gatorade for a sick kid.

  16. Rick-joni Huber via FB says:

    Anthony, Brandon, Jonathan Huber, interesting :)

  17. Samuel Chen and Heather Joy Chen check it out….

  18. Nikki Brandoline Barnes…you may like these more than water!!

  19. Holly Merrick via FB says:

    Heather Pagliei Keeney

  20. Tina Morell Fast via FB says:

    Brendan Treadway

  21. Katie Shanks via FB says:

    Can you freeze these? I’d love to make up some in cubes and freeze it to have as a drink when I’m in labor – but it would need to be grab and go. If I could make it into ice cubes I could let it thaw and drink as needed.

  22. Tristan Dorothy Brass via FB says:

    Sean Christian B

  23. Amy Schmidt via FB says:

    so does the drink they make you take to test for diabetes! Tell your doc no and either test your blood for two weeks or eat jellybeans (21 I think)

  24. Audria Liane Perez via FB says:

    Richard Michael Perez

  25. Heather McLeod Hockaday via FB says:

    Maria Bronk Harding

  26. Katie Shanks – Yes you can. By the time I finished testing recipes I had a bunch of extra batches we couldn’t use right away, so I froze them as popsicles for my kids. :)

  27. Janell Richardson via FB says:

    Thanks. Making them into Popsicles for kids is really great idea.

  28. Jamie Baum Garrett via FB says:

    This is awesome! I was just thinking today, while driving home from a Bikram yoga class, that I needed to find a homemade drink to replace my electrolytes. Great timing!

  29. Stephanie says:

    I am allergic to fruit, could you recommend one that doesn’t have fruit in it?
    Thanks, Stephanie

  30. Sarah Frederick-Reed Nicole Carver Elizabeth Kaye Namyslowski

  31. Jessica Bader via FB says:

    Sandy Bader for the summer

  32. Stephanie Armstrong via FB says:

    Great. I grew up drinking fricking Gatorade. I always wondered what that ingredient was until a few years ago. Disgusting!!!

  33. Going to try these! My last attempt was a complete fail

  34. Coke and Pepsi agreed to stop using it, I hope they follow through.

  35. Emili Segovia Krantz via FB says:

    Lorena La Sirena Adan Segovia Cynthia Gomez Herman Segovia

  36. Ashley Allen via FB says:

    Sharee Fischer

  37. And that’s why I only hydrate with water or organic coconut water!

  38. Carmel Catuara via FB says:

    Mommypotamus, I think I read where some of the major brands removed the BVO. Still not thinking they are as healthy as homemade (dyes, etc), but at least I hope they removed the BVO.

  39. Erin Horn via FB says:

    That baby-in-a-pot picture is adorable!

  40. Carmel Catuara – I mention details on that in the post. Gatorade has, but Powerade has not yet. They say they are going to, though :)

  41. Amy Valigora via FB says:

    How much do you make for a batch? Do kids seem to like the taste?

  42. Amy Valigora – Yes, my kids love them. I usually just make one of the four recipes for us at a time.

  43. Franchesca says:

    These look SO yummy!!! Perfect for summer months.

  44. Haley Christine Pouland via FB says:

    It’s easier to just eat a banana after working out.

  45. […] Homemade Electrolyte Sports Drink […]

  46. jacob says:

    I am ten years old and i play baseball it workes realy good for baseball

  47. Pat Campbell says:

    where do you buy the trace mineral drops that you use? thanks!

  48. Corrie Kundel via FB says:

    Lei Asuque-Talvo Perla Sorreda Esguerra

  49. No more powerade for you Save Buadromo :-

  50. Save Buadromo via FB says:

    Ermm okkk? Haha Arieta you make my drink? :-)

  51. Save Buadromo via FB says:

    Haha Ohhhh did I just get rejected lol! #mybad 😛

  52. Francine Thomas says:

    Do these TASTE like Gatorade? I haven’t ever liked the taste of it, there is an after taste. This sounds very yummy!

  53. Great post. I often tell my patients to use coconut water instead of sports drinks because of all the synthetic chemicals they contain. These recipes look quite tasty and kid-friendly!

  54. Natalie says:

    Hi! I just wanted to comment on the Amazon affiliate link for coconut water in this recipe. I used to drink Vita Coco over 3 years ago but notice an increase in sweetness corresponding to a change in their ingredients list to include “less than 1% added natural fruit sugar” . There is certainly sugar added to the product and to me the phrase “natural fruit sugar” is ambiguous at best.

    • LA Rose says:

      “Natural Fruit Sugar” is fructose and disallowed for those with IBS or other digestive disorders (on the low FODMAP diet which deals with fructose mal-absorbtion of fructose other short-chain carbohydrates). Maple syrup or cane sugar are allowed as they are natural and have their enzymes intact. (Honey is also too high in fructans, so for low FODMAPpers, best to replace with a good quality Grade B maple syrup. (Grade B is first tap, and has more maple flavor than the more mass-marketed Grade A.) If you don’t have IBS/Crohn’s or other issue, raw honey is a healthy sweetening choice. We will try a low FODMAP version of this recipe.

  55. Jeannine says:

    Are there any alternatives for citrus juices? One of my kids is allergic to citrus and pineapple.

  56. […] Homemade Electrolyte Sports Drink by Mommypotamus […]

  57. […] Mommypotamus shares her amazing homemade version so everyone can now give their families that natural energy boost without the toxic ingredients.  Full recipe here. […]

  58. sandy says:

    I have a pressure canner. Does anyone know if I could home can these drinks???? I have canned home made chicken broth.

    • LA Rose says:

      Most cans leach unhealthy chemicals into their contents — esp. if acidic. What type of cans are you using? Are they BPA free? (BPA is a chemical proven to be an endocrine disrupter linked to many diseases and disorders.) Here’s a link to Eden foods well-researched story about their own quest for a “safe” can since 1995 going BPA free, and paying a premium to do so. But, for their acidic foods, they have turned to glass jars and had to design their own safer lid.

      It is always better to have fresh foods if you can. You can store a double batch in a glass or pyrex container over night.

      We’ve all been poisoned throughout our lives from the GMOs, processing and packaging chemicals. These tonics are to start reversing that damage and detoxifying.

    • Alyssa says:

      Any canning lids I’ve seen in stores are now BPA free. I like the idea of canning these for quick grab and go. If you sweeten with maple syrup instead of raw honey, I would think it should stay the same for hydrating since the electrolytes are stable at higher temps. If you use raw honey, you’ll loose the benefits of it with the high temps, but maple syrup is boiled forever to concentrate so it wouldn’t change anything. Also, you’ll pasteurize the juice canning it, and will loose those enzymes, but if you’re still eating lots of fresh fruit and veg for the raw enzymes, this will still hydrate after canning.

  59. C says:

    The baby in the kettle is darling!!!

  60. Michelle says:

    Can you give me some kind of idea on how many drops of the contrace minerals to use in your recipes? I wouldn’t want to put too much or too little.

  61. Maureen says:

    Thank you so much for this post! I have recently been diagnosed with low blood pressure and told that I need to add more sodium to my diet. One of the things they have been pushing big time are sports drinks Gatorade in particular. I was told to augment the water I drink by adding 2 bottles of Gatorade a day. I’ve tried but found that Gatorade upsets my stomach and yesterday after drinking some powerade, which was really hard to drink, I found myself feeling really hyper and sick at the same time. I’m so grateful for your recipes and hope to try the citrus one this weekend. I’ve never been a fan of the commercial ones because I hate how chemical laden they are. I tried finding natural ones at my local health food store but bave been having a hard time finding anything. Thanks for your help!

  62. Alyssa says:

    I wanted to ask you about your mineral drops you use. On looking at the ingredients list (suggested by a reviewer for the drops) they contain unsafe levels of arsenic as well as cadmium and cobalt. Both are so extremely toxic. Do you still feel safe taking it? I always prefer to get nutrients naturally, and the bottle says they get their minerals from Utah’s Salt Lake, but there are toxic components in nature, and the way the salt lake works is it concentrates the minerals as the water evaporates, causing the minerals to add up, including the toxic ones. I’d like to hear your thoughts on the matter? I really like the idea of adding more trace minerals in, but not thrilled with the incredible toxic ones that are included in the bottle.

  63. […] you can make a yummy homemade electrolyte sports drink that replaces vital minerals and electrolytes after a hard workout or during illness. (I used a […]

  64. Mary says:

    Can I use organic Lemon juice or does it have to be fresh squeezed juice?

  65. Genevieve says:

    Wow. this is so AWESOME! My family would never buy Gatorade, with good reason, so when a doctor recommends for a sick child… we cringe. They obviously get bribed by Gatorade. THANK YOU!!!!!!

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