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Homemade Electrolyte Sports Drink

Affiliate Disclosure | in Recipes | by | with 92 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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92 Responses to Homemade Electrolyte Sports Drink

  1. Pat Campbell says:

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

  2. Corrie Kundel via FB says:

    Lei Asuque-Talvo Perla Sorreda Esguerra

  3. Arieta Tuwai via FB says:

    No more powerade for you Save Buadromo :-

  4. Save Buadromo via FB says:

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

  5. Arieta Tuwai via FB says:

    Gunu wai yani!! 😛

  6. Save Buadromo via FB says:

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

  7. 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!

    • Heather says:

      No, they taste more like lemon/limeades, or whatever flavor you make. Not exactly like them, but similar.

  8. Dr. Craig A. Maxwell says:

    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!

  9. 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.

  10. Jeannine says:

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

    • Heather says:

      Hi Jeannine, you could use any juice – citrus is just easiest for me because I don’t have a juicer. You can also use herbal tea instead :)

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

  15. 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.

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  19. C says:

    The baby in the kettle is darling!!!

  20. 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.

  21. 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!

  22. 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.

  23. Best of the Potamus In 2014 - MommypotamusMommypotamus | says:

    […] 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 […]

  24. Mary says:

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

  25. 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!!!!!!

  26. says:

    What could one use of we don’t do any sugar at all? No honey. No Maple syrup…

    • Lisa says:

      You could juice some beets (or carrots, not as sweet) and use that as the sweetener. Or more orange, or juice some apple or pear.

  27. Robert John Nicholas says:

    I’d be a bit careful about the mineral supplementation. A lot of recent Altzheimer has found a build up of minerals in these patient brains.

  28. Michelle says:

    Just made the coconut water lemon concoction and WOW!! Can’t wait to try the others. Soooo good!

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