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Who doesn’t love a little DIY hydration? Stay hydrated and energized (and regular) on the go with this easy homemade electrolyte drink recipe! I drink it daily at home, but it’s most important when traveling. When I drink it, I’m never bloated, constipated, or swollen after flying. This simple beverage with only four ingredients tastes great and provides essential nutrients and hydration.
❤️ Why You’ll Love This Homemade Electrolyte Drink Recipe
- Hydration: The Aerospace Medical Association suggests drinking eight ounces of water every hour you’re in the air. So, the longer the flight, the more hydration matters. The dry air in airplanes makes staying hydrated challenging, but drinking this healthy homemade electrolyte drink helps. Salt and lemon contain electrolytes, “electrically charged minerals, “ which help your cells, muscles, and organs function correctly. Combined with water, this DIY Gatorade keeps you hydrated.
- Prevents Constipation and Bloating: Electrolytes also help fluids move throughout your digestive system, which prevents constipation, and the mint aids in decreasing bloating.
- Simple: This beverage is easy to make, has only a few natural ingredients, and contains no added sugar.
🍋 Homemade Electrolyte Drink Ingredients
- Lemon: Lemon contains essential electrolytes, such as potassium, calcium, sodium, and magnesium. Plus, it adds flavor and vitamin C.
- Mint: I use a large mint sprig to infuse the water with a nice herbal flavor. It also aids digestion, helping to reduce bloating.
- Celtic Salt replenishes two electrolytes, sodium and chloride, to maintain fluid balance and prevent dehydration.
- Water: Wait to fill your bottle with water until you get through security.
👩🍳 How to Make a Homemade Electrolyte Drink
- Lemon: Cut a lemon in half and put it in your bottle. You don’t want to squeeze the lemon since you can’t go through airport security with drinks. I like to use the whole lemon, but you can also just use half.
- Add the mint and salt to the water bottle.
- Water: After getting through airport security, fill it up with water.
Watch me make this homemade Gatorade on Instagram.
🪄 Tips and Tricks
- Not traveling? Squeeze the lemon in the bottle and pour in the water immediately afterward.
- Prep Ahead: If you have multiple water bottles and are making these DIY electrolyte drinks to consume at home, you can make two or three at a time and store them in the fridge. The mint will infuse the water, making it even more flavorful.
🗒 Variations
- Add other fruits or veggies, like sliced strawberries, pineapple, or cucumbers, for a flavor boost.
- Ginger: Grate some fresh ginger into the bottle for gut health benefits.
- Citrus: Use two or more types of citrus fruits.
- Herbal Tea: Make herbal tea, like peppermint or peach. Let it cool, then pour it into your bottle with ice and the remaining ingredients.
🗒 Substitutions
- Salt: Replace Celtic salt with pink or sea salt.
- Citrus: Substitute orange, grapefruit, or lime for the lemon.
- Herbs: Swap the mint for basil.
- Water: For additional electrolytes, replace water with coconut water, which contains manganese, potassium, and sodium.
- Fancy Spritzer Vibe: Use seltzer instead of water.
👝 How to Store
Drink the electrolyte beverage within a few hours of adding the water.
🤔 Common Questions
Any foods with naturally occurring electrolytes would be ideal for adding to water. Most fruits, salt, coconut water, and raw honey all have electrolytes like sodium, potassium, and magnesium.
Adding a small amount of salt to water can replenish electrolytes. However, salt water by itself doesn’t taste the best, so I like to add other ingredients.
Homemade Electrolyte Drink
Ingredients
- ½-1 lemon, (Don’t squeeze it)
- 1 large mint sprig, (I prefer peppermint)
- 1-2 dashes Celtic salt
Instructions
- Put the lemon, mint, and salt in a glass water bottle.
- Fill it with at the airport filtered water stations after security.
- Shake it up and drink.
