Sarena-Rae Santos is a contributing writer.
Whether it’s sports or flu season, electrolyte sports drinks will be passed around.
But those drinks aren’t healthy. They’re full of artificial colors, flavors, sweeteners, and other junk, canceling their “health benefits.” You want to be providing real hydration.
Proper hydration is much more than just drinking water. Throughout the day, especially during illness and sports, we sweat and lose minerals; the easiest way to replenish them is by consuming electrolytes such as sodium, calcium, potassium, chloride, phosphate, and magnesium (1). Foods rich in electrolytes include:
- Coconut (2)
- Spinach (3)
- Kale (4)
- Avocado (5)
- Almonds (6)
- Maple sugar (7)
- Himalayan pink salt (8)
- Cream of tartar (9)
Making your own is simple. This electrolyte drink recipe was created by Kate Tietje, the Modern Alternative Mama herself, and is packed with health benefits and a flavor you can’t resist. This electrolyte drink combines simple ingredients that you probably already have at home.
Fresh ginger is pretty easy to find. Many health food, grocery stores, and even ethnic markets carry them. I find organic ginger at a local grocery store (Harris Teeter) for roughly $5.39/lb. If you can’t find ginger or don’t aren’t a fan, you can try this Turmeric-Lime Electrolyte Drink recipe.
Fresh ginger is brimming with health benefits, which I discussed in the Ginger Herbal Profile. The active constituent that is most studied in ginger is called gingerol. Gingerol has many known medicinal properties and a long history in traditional and alternative medicine. Most importantly, gingerol has robust anti-inflammatory and antioxidant properties that provide a long list of benefits, including:
- May ease nausea and morning sickness (10)
- May relieve chronic ingestion (11)
- May improve blood sugar levels (12)
- May lower cholesterol levels (13)
- May help manage osteoarthritis (14)
- May reduce menstrual pain (15)
- May improve brain functionality (6)
- May aid in weight loss (17)
- Antibacterial properties (18)
- Anticancer properties (19)
There’s always the option for Earthley’s Electrolyte Powder, which naturally replenishes fluids with three simple ingredients: organic maple sugar, Himalayan pink sea salt, and cream of tartar.
Another great option is Earthley’s Super Foods Powder, a nourishing powder rich in naturally-occurring vitamins, minerals, and antioxidants. It can support gut health, immune health, natural energy levels, and hormone balance.
Ginger-Lemon Electrolyte Drink
Ingredients:
- 3-4 slices fresh ginger, about 1” long and 1/4″ thick
- 1 cup of water + extra
- Juice of 1/2 lemon
- 1/4 tsp. sea salt
- 1-2 tbsp. raw honey
Directions:
Step 1: Add the ginger root and 1 cup water in a small saucepan. Bring it to a boil for about 5 minutes, then let it sit and steep for an additional 5.
Step 2: Meanwhile, juice your 1/2 lemon. Use fresh juice if possible; don’t use bottled juice containing preservatives.
Step 3: Pour the hot ginger tea into a glass jar, then add honey.
Step 4: Add the lemon juice and sea salt before putting a lid on it and shake it up to dissolve the honey and sea salt.
Step 5: Add enough water or ice (or both) to make about 3 cups. I like to add ice because I prefer mine cold. They say that cold drinks are harder on an upset stomach, so you may want to add water and keep it warm, or at least room temperature, if you are sick. Go with whatever you like.
That’s it! Drink as needed.
Ginger-Lemon Electrolyte Drink
Ingredients
- 3-4 slices fresh ginger about 1” long and 1/4" thick
- 1 cup water + extra
- 1/2 juice of lemon
- 1/4 tsp. sea salt
- 1-2 tbsp. raw honey
Instructions
- Add the ginger root and 1 cup water in a small saucepan. Bring it to a boil for about 5 minutes, then let it sit and steep for an additional 5.
- Meanwhile, juice your 1/2 lemon. Use fresh juice if possible; don’t use bottled juice containing preservatives.
- Pour the hot ginger tea into a glass jar, then add honey.
- Add the lemon juice and sea salt before putting a lid on it and shake it up to dissolve the honey and sea salt.
- Add enough water or ice (or both) to make about 3 cups. I like to add ice because I prefer mine cold. They say that cold drinks are harder on an upset stomach, so you may want to add water and keep it warm, or at least room temperature, if you are sick. Go with whatever you like.
This sounds like it would be good to have around during labor. Thanks!
Yes! I had some around then, just in case I wanted it. 🙂
This looks like a great recipe, but I have to ask: how does it taste?
Hi Christine, it tastes like a slightly spicy, mildly flavored lemonade.
Kate, I saw this when you posted the recipe on fb awhile back, and luckily wrote it down! A few days later we got a stomach bug. My husband made some for me and that was when things finally turned around! A couple weeks later my good friend got the bug and I delivered some of this drink to her house. I wish I’d known about it while I was pregnant! It has been a lifesaver for us. And it’s so yummy that sometimes we make it just for fun. 🙂
Do you have any suggestions for a natural electrolyte drink that’s a bit more travel-friendly – maybe commercial brands that are widely available?
I am a cyclist, and will be doing a 4 week trip this summer on the bike. I would like to use natural drinks, but wouldn’t be able to go to all the trouble that this recipe requires, since I’ll be away from home and all that.
Thanks!
I would say coconut water! I am a runner and use this often. Otherwise it’s the NUUN tabs but those contain ingredients I’m not very fond of. Good luck on your trip!
Can you use kosher salt instead of sea salt? I live in a very small town and cannot find sea salt any where. The irony is my small town is a small island on the Atlantic…. I suppose I could go out a few miles, grab some water and make my own, eh?
Yes, it should still work.
Order sea salt online. Prefer to use pink Himalayan or celtic sea salt. these have trace elements that your body needs and will keep you hydrated. It is pretty cheap. Or if you make a trip to a bigger town, put it on your list. Your body will thank you. I go back and forth between kosher and sea salts, but healthwise, I would highly recommend the pink and celtic. 🙂
Could this be used for adrenal fatigue?
Awesome timing, I have a sick one at home today with a stomach bug…but she LOATHES honey. If it smells like honey or looks like honey or tastes like honey, she’s out. Is the taste/smell pretty well masked in this recipe? Anyone else with picky eaters/drinkers and suggestions on what else might work if this doesn’t? She loathes coconut just as much so coconut water is not an option.
You could try maple syrup or sucanat in it instead. The honey taste would come through some, yes. Maple syrup is fine though.
Oh yay for maple syrup! Was just making my first batch now, and realized I only had maple as a sweetner. Nice to have that one confirmed 🙂
sometimes you can find pure cane syrup(it is dark brown) or agave syrup for a healthy sweetener
Any thoughts on how to infuse with mint? I think that would be yummy!! Maybe a nuts bag?
Hmm…a tea ball, or any sort of tea strainer, like you were doing any other loose tea. I sometimes just boil loose tea directly and strain with a fine mesh strainer.
i hate to say im new to facebook and i am delightfully suprised. these receipes ive found so far have been something i can do. i get so tired of the same thing all the time and knowing im not eating right. most other books have so many ingredients in them its hard to be frugal.
I have an almost 5 week old Dwarf Hotot that was failing to thrive; I made this drink, gave her tiny sips from a straw, and as she regained enough energy to eat, I gave her plain canned pumpkin and plain greek yogurt. Still too early to tell, but she is massively improved, and she couldn’t have even eaten without the initial boost from this electrolyte drink recipe, so thank you for helping to give her a fighting chance 🙂
My daughter showed Dwarf Hotot’s for years, good luck!
This is a great idea and I was hoping to be able to use it shortly when I go into labour, but unfortunately I really do not like the taste.
You can add different fruit juices to it and you can leave out the ginger if you prefer.
This looks like a good recipe and I’m interested to try it. Do you think I could also add potassium salts along with the other ingredients?
Yes, but split it with the other salt or it might be too strong/salty.
I have a difficult time with lemon juice. May I substitute fresh orange juice?
Any juice should be fine. You may want a bit more depending on how much flavor you want.
I just discovered, fairly recently, that I LOVE the flavor of ginger. I really need to buy some fresh stuff! Thank you for this–I’ll keep it in mind if we get a stomach bug this year!
I’m allergic to ginger…is ther another alternative?
You can leave it out if you prefer. 🙂
Is the honey just for sweetness or does it add to the electrolyte levels? I am supposed to avoid sweeteners (will sometimes use a bit of stevia).
Mostly sweetness, but sometimes you need the glucose for energy if you’re really depleted. You could skip if you really need to.
I tried this recipe but I grated the ginger and didn’t boil it. It is delicious! Is it necessary to boil the ginger if I grated it? It infused very well. I strained the fibers.
i am bummed this didn’t work for me! not only did it give me major heartburn it made me sick to my stomach! and to be honest the taste wasn’t that great.. maybe my tastebuds are a bit off due to the flu or it was a super sour lemon.
or maybe i just need to put ice in it.. i had it room temp..
Kate, I just winged it and made this with ground ginger because I’m stuck at home with two sick children. My son likes it! I’m surprised! Thanks so much!
What can you do if you are salt sensitive? Regular salt breaks my lips out and im assuming kosher or sea salt would do the same. Any suggestions because I have cold right now and im wondering if this will help get energy back.
regular salt is not at all the same as sea salt or unrefined salt. Give it a try!
How long will this keep for if pre made?
Hi Megan,
About a week, or you can make a concentrate out of it and freeze in ice cubes — I have a recipe for that too.
Would this drink help someone with Chronic fatigue syndrome? Thank you for your suggestions. Cheers
Thank you for this post. I have been looking for a natural electrolyte replacement. I have found
Your is natural and easy – Thanks again Dave D
Hi Katie, great article and I cannot wait to try this.
I’m an avid runner but I don’t like Gatorade/Powerade because they’re expensive and they have unecessary ingredients. I mostly just use an electrolyte replacement tablet from ReplaceSR and water.
http://electrolytereplacementtablets.com/
Although now it might have to be a tablet + a homemade electrolyte drink!
I am dealing with diarrhea and needed electrolytes, but the Nuun my CNC prescribed had the vit. C and magnesium shewants me to avoid. I dislike both ginger and lemon and keep no fruit juices around and not sure they would be good for my bug. However, I figured the hone and salt would be a good start. Thank you.
Hi, thanks for the post. My cardiologist asks me to take “nuun” hydration tablets for electrolytes. I would like to avoid “natural flavors,” “citric acid,” and “dextrose.” Does your DIY electrolyte drink have source for magnesium and potassium? Those are very important. Thank you.
Thanks Kate for this awesome post! I can’t stand seeing people reach for Gatorade and other sport beverages that are full of artificial colors, flavors….and as you put it nicely: “junk” This is an easy and healthy alternative that I can point my patients too. Thanks!