Homemade Electrolyte Drink - Don't Mess with Mama

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Homemade Electrolyte Drink – Try This Refreshing Homemade Electrolyte Drink Recipe!

Homemade Electrolyte Drink - Natural Sports Drink #health #homemade #recipe - DontMesswithMama.com

I love my homemade electrolyte drink. It’s refreshing and rehydrating. And there’s NO artificial junk in it. Why did I decide to make my own electrolyte recipe? My 8-year-old son was sick, and I wanted a homemade Pedialyte alternative.

Up until recently, he got the stomach flu every few months due to inflammation in his colon (read more about our experience), which we were able to heal with colostrom and probiotic supplement, IgG supplement, gluten-free diet and fermented cod liver oil. It’s been nearly 9 months since he’s had the stomach flu, so I was surprised when he got it.

We’ve got the routine down. BRAT (bananas, rice, applesauce and gluten-free toast) diet and an electrolyte drink, usually Pedialyte. But when I began really looking at the label, I was horrified to find so many harmful ingredients – such as artificial colors and flavors. That’s when I decided to make my own homemade electrolyte drink.

What’s in Typical Electrolyte Drinks?

The strawberry-flavored Pedialyte one-liter container has the following ingredients: Water, Dextrose, Citric Acid, Potassium Citrate, Sodium Chloride, Sodium Citrate, Natural Flavor, Sucralose, Acesulfame Potassium, Zinc Gluconate, Red 40 and Blue 1.

We’ve tried the unflavored version and it was so horrid that my son wouldn’t even drink it. Plus, I was bothered that it still contained chemicals that I didn’t want my son to ingest. And sports drinks like Gatorade contain other harmful ingredients such as brominated vegetable oils along with refined sugars and artificial colors.

What Are Electrolytes and Why Do We Need Them?

In a nutshell, electrolytes are basically salts – specifically the ions in salt. According to Discovery Health, “electrolytes are important because they are what your cells (especially nerve, heart, muscle) use to maintain voltages across their cell membranes and to carry electrical impulses (nerve impulses, muscle contractions) across themselves and to other cells.”

Furthermore, when kids get the stomach flu or have diarrhea or vomiting, they lose electrolytes and need to replenish them. The same goes for kids (and adults) who exercise a lot – they lose electrolytes (specifically sodium and potassium) through sweat.1

The major electrolytes in the body include: sodium, potassium, chloride, calcium, magnesium, bicarbonate, phosphate and sulfate.2

Homemade Electrolyte Drink Recipe

How to Make Your Own Homemade Electrolyte Drink

I wanted a natural homemade electrolyte drink to increase my son’s hydration. Salt is a key ingredient in getting electrolytes into the body. I adapted this simple recipe from Mother Nature Network and loved that I could use ingredients that I use everyday from my kitchen. This is an ideal natural cold or stomach flu remedy and natural sports drink for kids.

I also have recipes for Homemade Electrolyte PopsiclesCold-Busting Gummy Snacks (made with black cherry and elderberries) and a Natural Homemade Sports Drink made with essential oils (for an extra immunity boost), as well as tips on how to use essential oils for colds and flu.

Homemade Citrus Electrolyte Drink – Great for Colds, Flu, Stomach Flu and Rehydration After Sports

Prep Time: 5 minutes

Total Time: 5 minutes

Yield: 1-2 servings

Homemade Citrus Electrolyte Drink – Great for Colds, Flu, Stomach Flu and Rehydration After Sports



  1. Put all ingredients in a blender and blend well.
  2. Store in Mason jars or reusable glass cap bottles.


Here's my favorite blender to use for this recipe. I also serve this natural sports drink in these Mason Jars.


Homemade Electrolyte Drink - Natural Sports Drink #health #homemade #recipe - DontMesswithMama.com

Where to Get Kitchen Pantry Essentials

I get my other baking supplies like baking soda, baking powder, vanilla extract, etc. either on Amazon or my local health food store usually. But then I got a Thrive membership. If you don’t already have one – it’s awesome! It’s like Whole Foods meets Costco. Organic vanilla extract, for instance, is about $5 at my local health food store and $5.30 on Amazon. But it’s only $3.95 (YES!) on Thrive Market. Great deal right? And the raw honey?! Don’t even get me started how much that costs at the health food store. But on Thrive Market it’s just $5.45 for a 10.5 oz jar of raw honey.

Sign up for a Thrive Market membership and get 2 months free and 10% off your first order.

p.s. Looking for tips to transition to a real food or healthy gluten-free lifestyle? Check out my free Real Food Guide email course and e-book.

Click here to subscribe to my Real Food Guide email course + free e-book - DontMesswithMama.com

Footnotes: 1, 2, “What Are Electrolytes?”, Discovery Health.

This post contains affiliate links. Read my full disclosure.



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About Tracey Black

Hi, I’m Tracey. Welcome to Don’t Mess with Mama. Join me to stand up against junk food, processed food, and anything artificial. I’ll show you how to cook wholesome, gluten free (and grain free) meals with real food ingredients to nourish your family. Plus, learn how to get the toxins and chemicals out of your home for good with my favorite DIY and homemade recipes for beauty, personal care and cleaning products.


  1. Hi I was wondering a use by date as I was going to make it for Christmas presents ? This looks great for getting through the cold season

    • I’d say to use pretty quickly – like within a few days and potentially up to a week. It’s not meant to have a long shelf life. Have you thought about making DIY beauty or personal care products instead? I have DIY bath salts and sugar scrub recipes that are easy to make ahead of time.

  2. Michael Grumbach says:

    Great electrolyte!! I just finished an 80 mile bike ride in North Texas with two batches of your recipe in my camel bac and two bike bottles. I feel great! Last weekend, I had no electrolytes and was suffering quite a bit. Huge change this week! Thank you so much for sharing this. I plan on taking this with me to The Hotter n Hell 100, in Witchataw Falls for a 100 mile ride. I can’t wait!

  3. Beatriz Rowe says:

    Great recipe I work out and needed something like this, love it.
    Thank you

  4. I am using this instead of water during my workout. I am wondering how many calories in an 8 oz serving? Thanks in advance.

    • So glad you’re using this recipe instead of water. It’s fantastic for replenishing electrolytes. I don’t have data on calories, but you could probably put it together just by figuring out the raw honey and fruit juice.

  5. thanks for the recipe! have you done a nutrition comparison to manufactured electrolyte drinks? I’m curious to know how your recipe compares and if I need more (or less?) to get the same amount of sodium and potassium.

    • So sorry – I don’t have a comparison to show the amount of potassium and sodium. It’s made from natural ingredients, so I personally feel better about using it over anything in the stores.

  6. Barbara Neidigh says:

    Thank you for this recipe! I was hit with a nasty stomach bug yesterday that at first seemed minor, then blew out of proportions – literally! Today I was feeling so lethargic, in some ways hungry, but in other ways, thirsty. It was weird. But, I had no energy to juice oranges and lemons. So, I made due with orange juice from a bottle and lemon juice from a bottle. Added the honey, himalayan sea salt (yay! I had one proper ingredient!) and water… threw a few ice cubes in the blended and voila. A delicious drink that was simple to make. Despite using the “ready made” ingredients, this tasted great, really perked up my system and helped stave off that impending dehydration headache that I knew was sneaking up on me.

  7. Thank you for the recipe! As far as electrolyte drinks go, this tasted fresh and full of electrolytes. I will be adding this as a normal beverage to my diet! x

  8. Amanda Felton says:

    Great recipe. Thanks for sharing.
    The main reason I don’t like sports drinks is the salt. Would this still be a beneficial drink if I didn’t add the salt?

    • Thank you for visiting my website. You need the salt to help balance electrolytes. You could try a little less salt, or maybe a little more honey to balance the taste.

  9. Thank you so much for this recipe! Tastes so good as well. I was up last night with what can only be described as stomach flu or something similar and know that I’m so dehydrated (mainly because I couldn’t keep ANYTHING down), so I tried this and I’m feeling so so much better. I have definitely bookmarked this recipe for future use, and to share with friends/ family if they ever need it 🙂

  10. Roger Griggs says:

    Great recipe that has done the trick. I had to up my water consumption, consequently lowered electrolytes and actually caused dehydration symptoms; light-headed, headach, etc.. In addition I made Himalayan Sole and used 2 tsp. in lieu of the 1/8 tsp. salt. Great site with tons of info!

  11. This will be a great after soccer drink. Lost the salt, and a great ANYTIME drink.

    • I have mild, silent reflux, a little bit of irritation in my esophagus, would this electrolyte drink ok for me?

      • I don’t know. I suggest consulting with your doctor. The recipe is pretty basic – salt, raw honey, lemon and orange juice but to be sure I would check. Thanks!

  12. Just made this and it tastes really great. Using it now due to a foodpoisening and upset stomach, but will use again later for sportsdrink for sure:)

  13. I am allergic to lemon and lime, but ok with orange and grapefruit. Would leaving out the lemon defeat the purpose? If not what could I use instead?

    • I believe lemons have more electrolytes (calcium, magnesium, sodium and potassium), but I think substituting orange and grapefruit would be a great option. Give it a try and let me know how you like it.

  14. Would this be appropriate for canning? It seems like whenever I’m in need of an ORS, I have to run to the store, so it would be great to make something I could store. Maybe with some extra citric acid? I’d have to heat it – is that a problem?

    • AmyGo, all the ingredients are able to be canned, the only thing that may be not just right for canning, is that if you use fresh juices, the acid content may be low, the acid that occurs in citrus differs from one year to the nent, when you use bottled lemon juice, the acid has been stableized to 5 grains, or percent, how ever you wish to say it, at 4 table spoons per recipe, the couple added ingredients are near nil, OR you can up the acid by adding a little citric acid, or even pure ascorbic acid in powder form some where in the 1/4 to 1/2 tsp range off the top of my head. , or crush up a Vitamin C tab, and disolve in the water, amd make, I am going to try to find some of the litmus paper, and do an acid check, when I get it right, I will be canning this, no two ways about it,

  15. I just bought a citrus press…Is this how you get your fresh orange and lemon juice? I have a lot to learn!

  16. I assume that by fresh orange/lemon juice you just mean the juice squeezed right from the fruit?

  17. Does it have to be a mason jar or just a glass container?

  18. How often and how much should i drink this? thanks

  19. I know Himalayan Pink Salt contains a few more trace minerals than Celtic, but my doctor told me that Celtic has a higher sustainability. Have you seen research to back this? I have not researched for myself yet. Thanks for your blog & info!

  20. I’ve made this in advance for my kids and froze batches so all I had to do is defrost it. I also have made ice pops out of it for my kids, they love it much better than pedilyte. When my infant was sick I put it into ice cube trays and put the ice cubes in the baby Munchkin nets and let her suck on the ice cubes.

  21. what about potassium?

  22. I am wondering how Himalayan Pink Salt compares to RealSalt. Have you used it? It is a locally produced salt here in Utah. It is mined from an ancient sea in Central Utah. I am a complete neophyte, but I believe RealSalt has a lot of different minerals. We use it all the time. Thanks for this recipe. The horrible air in Utah this time of year definitely calls for this.

  23. It says two cups, how many oz are the cups?? And can I use organic agave?? Instead of raw honey?

  24. I’ve been looking to make an alternative electrolyte drink, and this recipe sounds great!

  25. My son has an allergy to food dye and won’t touch the ‘unflavored’ pedialyte. This is a PERFECT solution. Thank you thank you thank you!

  26. Love this recipe! Need to get some oranges to make some juice, so I can make this!

  27. Does the honey or maple syrup have any benefit–for the purposes of this particular recipe–other than sweetening?

    • Raw honey helps to boost the immune system so it’s perfect to add to an electrolyte drink if you have a cold or flu. And both raw honey and maple syrup add sweetness to make it easier to drink for kids.

  28. Awesome read. I knew how bad Gatorade was for you, but I didn’t think about making a healthy alternative! Thanks for posting. 😀

    I found your recipe from the Village Green Network! I’m a new member there.

    • Welcome to VGN! It’s so much easier to just make your own Gatorade with ingredients you probably already have in your kitchen. Can’t wait to check out your site.

  29. How long will this last refrigerated?

    • It’s just citrus, honey and salt so I’d say at least a week. Make smaller batches to see how you like it – and actually even if you didn’t need all of it for the flu or rehydration after sports I’d say drink it anyway because it’s delicious.

      • I wonder if juice from some blood oranges would be tasty as well? Maybe mixed with regular orange juice..I think I will try it and report here to you. Thanks for the awesome tips,tricks and overall very helpful information you provide !

        • Give it a try. I bet blood orange juice would be delicious int his recipe. I do think the lemon juice has some extra nutrients that works well with this recipe.

  30. I wholeheartedly agree. Coconut water is a great substitute but I recommend raw or fresh coconut water.

  31. Could you replace the sea salt with Trace Minerals?

  32. Michelle Patterson says:

    This sounds great! Going to give this a try next time I start to feel sick.

  33. Mary Walsh says:

    Would it make sense to add some magnesium? Like Natural calm, make a small amount with boiled spring water and add it to the mixture? What about potassium?

  34. Tracey,

    Just wondering if you could activate the link regarding reading more about your son’s experience with an inflamed colon. Would be very interested to read about it. Thank you!

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