<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Banana-smoothie-9563f6a.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Banana-smoothie-9563f6a.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Banana-smoothie-9563f6a.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-901278 alignnone size-landscape_thumbnail" alt="Banana smoothie" title="How to make an electrolyte drink" /> <p class="p2">Electrolytes are essential minerals and crucial for hydration and muscle function. While the role they play in maintaining hydration is undisputed, if you’re already eating a varied, balanced diet do you really need an electrolyte boost? Read on to discover more and to learn how to make your own electrolyte drink.</p>
<p class="p1"><b>Next, discover </b><a href="/howto/guide/how-stay-hydrated" target="_blank" rel="noopener"><span class="s1"><b>how to stay hydrated on a run</b></span></a><b>, the </b><a href="/howto/guide/10-best-foods-to-help-you-stay-hydrated" target="_blank" rel="noopener"><span class="s1"><b>most hydrating foods</b></span></a><b> and find out </b><a href="/howto/guide/how-much-water-should-i-drink-day" target="_blank" rel="noopener"><span class="s1"><b>how much you should drink a day</b></span></a><b>.</b></p>
<h2 class="p1"><b>What are electrolytes?</b></h2>
<p class="p1">Found in our blood, urine, tissues and other body fluids, <a href="https://pubmed.ncbi.nlm.nih.gov/31082167/#:~:text=Significant%20electrolytes%20include%20sodium%2C%20potassium,to%20high%20or%20low%20levels" target="_blank" rel="noopener"><span class="s1">electrolytes</span></a> are minerals that have an electric charge when dissolved in liquid. They play a vital role in the body, not just to support hydration, they also regulate muscle contractions and nerve impulses, and help balance the body’s pH levels. Common electrolytes include sodium, potassium, chloride, calcium, magnesium, phosphate and bicarbonates.</p>
<p class="p1">Read more about electrolytes and whether we need to <a href="/howto/guide/what-are-electrolytes-and-do-i-replenish-them" target="_blank" rel="noopener">replenish them</a> <span class="s1">here.</span></p>
<h2 class="p1"><b>When might you need more electrolytes?</b></h2>
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<p class="p1"><a href="https://www.ncbi.nlm.nih.gov/books/NBK231364/#:~:text=Glucose%2Delectrolyte%20solutions%20have%20been,or%20from%20the%20gastrointestinal%20tract" target="_blank" rel="noopener"><span class="s1">Electrolytes combined with carbs in the form of sugar</span></a> helps aid water transport from the intestine, so may help the body retain fluid for longer. This can be helpful during <a href="https://pubmed.ncbi.nlm.nih.gov/15212747/#:~:text=For%20intense%20prolonged%20exercise%20lasting,g%2FL%20of%20fluid" target="_blank" rel="noopener"><span class="s1">endurance sport</span></a> or after a particularly hard gym session when you’ve exercised for longer than <a href="https://pubmed.ncbi.nlm.nih.gov/9303999/" target="_blank" rel="noopener"><span class="s1">an hour</span></a>. Similarly, in hot, humid conditions, at high altitude and in dry air when <a href="https://www.ncbi.nlm.nih.gov/books/NBK234935/" target="_blank" rel="noopener"><span class="s1">water loss</span></a> from the body can increase 10-fold. Vomiting and diarrhoea may also increase the loss of essential electrolytes and in some circumstances, such as when symptoms persist, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9464461/" target="_blank" rel="noopener"><span class="s1">oral rehydration salts</span></a> may be recommended.</p>
<p class="p1">When electrolyte levels are out of balance, it’s possible that you may feel fatigued, have a headache, experience muscle cramps and weakness and notice a change in your heart rate.</p>
<h2 class="p1"><b>How to make an electrolyte drink at home</b></h2>
<p class="p1">Easy to make and affordable, homemade electrolyte drinks can make a healthier alternative to expensive supplements and shop-bought products.</p>
<p class="p1">Simply follow these easy steps:</p>
<h3 class="p1">Pick your base</h3>
<p class="p1">Healthy options include milk, mineral water, herbal tea and coconut water. Although it might not be your first choice for hydration, <a href="https://pubmed.ncbi.nlm.nih.gov/25315686/" target="_blank" rel="noopener"><span class="s1">studies</span></a> suggest that milk is more beneficial than a sports drink. This is because milk is a natural source of electrolytes, including sodium – if you choose a plant-based alternative, make sure it’s fortified. <a href="/howto/guide/health-benefits-coconut-water" target="_blank" rel="noopener"><span class="s1">Coconut water</span></a> is popular as it’s rich in potassium, however it’s comparably low in sodium, as are other plant milks. Look for a product made with 100% coconut water, with no added sugars.</p>
<h3 class="p1">Top up with fruit and vegetables</h3>
<p class="p1">Fruit juices, soft fruits like banana and avocado as well as cucumber and kiwi blend easily and contribute electrolytes, including potassium, as well as natural sugars.</p>
<h3 class="p1">Add balance</h3>
<p class="p1">A pinch of salt, bicarbonate of soda or dried seaweed flakes are all naturally rich in sodium as well as <span class="s1"><a href="https://medlineplus.gov/fluidandelectrolytebalance.html" target="_blank" rel="noopener">chloride to help balance body fluids</a>.</span></p>
<h3 class="p1">Flavour</h3>
<p class="p1">Fresh ginger, sweet tasting herbs such as mint or a sprinkle of spice, like cinnamon, all work well.</p>
<h3 class="p1">Sweeten</h3>
<p class="p1">This depends on your taste preference but honey or maple syrup are tasty options.</p>
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<p class="p1">Try these electrolyte boosts:</p>
<p class="p1"><b>Recovery smoothie</b></p>
<ul>
<li class="p1">250ml skimmed milk or fortified plant-milk</li>
<li class="p1">1 small banana</li>
<li class="p1">1/8 tsp sea salt</li>
<li class="p1">Crushed ice or 1 ice cube</li>
<li class="p1">Honey or maple syrup to taste</li>
</ul>
<p class="p1">Blend all the ingredients together and enjoy.</p>
<p class="p1"><b>Oral rehydration recipe (</b><a href="https://www.uhbristol.nhs.uk/media/4252653/paed_ors_advice_brhc_oct_2022.pdf" target="_blank" rel="noopener"><span class="s1"><b>St. Mark’s solution</b></span></a><b>) for persistent episodes of diarrhoea/vomiting</b></p>
<ul>
<li class="p1">20g glucose powder or table sugar</li>
<li class="p1">2.5g sodium bicarbonate (baking soda)</li>
<li class="p1">3.5g salt</li>
<li class="p1">1 litre of water</li>
</ul>
<p class="p1">Combine the ingredients in water until dissolved, keep at room temperature or in the fridge, use within 24 hours.</p>
<h2 class="p1"><b>Should you take electrolyte</b> <b>supplements?</b></h2>
<p class="p1">Your body is designed to regulate electrolytes and keep them at the right levels. This means if you are eating a balanced, varied diet, <a href="https://pubmed.ncbi.nlm.nih.gov/10410838/#:~:text=Electrolyte%20supplementation%20is%20generally%20not,indicated%20to%20sustain%20sodium%20balance" target="_blank" rel="noopener"><span class="s1">electrolyte supplementation</span></a> is generally not needed because the amount of these essential minerals you obtain from your diet should be adequate to replace any lost in urine or sweat.</p>
<p class="p1">However, you might need a supplement <a href="https://pubmed.ncbi.nlm.nih.gov/10410838/#:~:text=Electrolyte%20supplementation%20is%20generally%20not,indicated%20to%20sustain%20sodium%20balance" target="_blank" rel="noopener"><span class="s1">during exercise</span></a> lasting more than 90 minutes and when training in hot weather. You might consider a specialist product depending on your needs – a <a href="https://pubmed.ncbi.nlm.nih.gov/34716905/" target="_blank" rel="noopener"><span class="s1">hypotonic sports drink</span></a> or a zero-sugar electrolyte drink has a lower carb and salt content than that of your blood, which promotes your body’s take-up of fluids so that you rehydrate quickly.</p>
<p class="p1">During exercise an <a href="/howto/guide/how-stay-hydrated" target="_blank" rel="noopener"><span class="s1">isotonic drink</span></a> may be more appropriate, these have a similar concentration of carbs and salts to your blood, so take a little longer to hydrate you, but because they provide a source of energy, they sustain your exercise performance. These products are designed to replenish electrolytes, provide a source of hydration and support energy but they may be high in artificial colours and flavourings and tend to be expensive.</p>
<p class="p1">If you’ve been experiencing persistent diarrhoea and/or vomiting your GP or pharmacist may recommend an off the shelf product such as <a href="https://dioralyte.co.uk/" target="_blank" rel="noopener"><span class="s1">dioralyte</span></a><span class="s1">. <a href="https://pubmed.ncbi.nlm.nih.gov/24562469/" target="_blank" rel="noopener">Rehydration products</a> like this are typically taken for 24-48 hours and may help support recuperation. Read the packet instructions carefully and only take if needed.</span></p>
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<h2 class="p1"><b>Can you get electrolytes from your diet?</b></h2>
<p class="p1">Yes, your diet is your primary source of electrolytes.</p>
<p class="p1">Naturally rich food sources include:</p>
<ul>
<li class="p1">Sodium – fermented vegetables, cheese, smoked fish</li>
<li class="p1">Chloride – sea salt, table salt, <a href="/howto/guide/health-benefits-seaweed" target="_blank" rel="noopener"><span class="s1">seaweed</span></a></li>
<li class="p1">Potassium – avocado, banana, spinach, kale and sweet potato</li>
<li class="p1">Magnesium – nuts, seeds, green leafy vegetables and wholegrains</li>
<li class="p1">Calcium – dairy, tinned fish with bones, sesame seeds and fortified dairy alternatives</li>
<li class="p1">Phosphate – cheese, salmon, yogurt, lentils</li>
<li class="p1">Bicarbonates – bread and bakes that use sodium bicarbonate (baking soda) as a raising agent</li>
</ul>
<h2 class="p1"><b>So, do you need an electrolyte drink?</b></h2>
<p class="p1">The majority of us do not need electrolyte-enhanced drinks or supplements. Although these products may bring benefits for athletes and those engaged in prolonged or intense exercise, their broader health claims should be taken with caution. It’s important to remember that electrolyte levels in your blood can be at risk of being too high, as well as too low, and your daily needs will be unique to you and dependent on factors like age, activity levels, the amount and type of fluids you drink, whether you’re on prescribed medication and the climate you live in.</p>
<p class="p1">Rather than succumbing to expensive marketing gimmicks, focus on eating a <a href="https://pubmed.ncbi.nlm.nih.gov/22150427/" target="_blank" rel="noopener"><span class="s1">varied, balanced diet and hydrating</span></a> with a variety of options, including plain water, herbal teas, diluted juices and <a href="/howto/guide/10-best-foods-to-help-you-stay-hydrated" target="_blank" rel="noopener"><span class="s1">high-water content foods</span></a>.</p>
<h3 class="p1"><b>Further reading:</b></h3>
<p class="p1"><a href="/howto/guide/what-are-health-benefits-drinking-water" target="_blank" rel="noopener">Top 5 health benefits of drinking water</a><br>
<a href="/howto/guide/how-much-water-should-i-drink-day" target="_blank" rel="noopener">How much water should you drink every day?</a><br>
<a href="/howto/guide/how-eat-heatwave" target="_blank" rel="noopener">What to eat and drink in a heatwave</a><br>
<a href="/howto/guide/should-i-still-drink-fruit-juice#" target="_blank" rel="noopener">Is fruit juice good for you?</a><br>
<a href="/howto/guide/health-benefits-lemon-water">Top 5 health benefits of lemon water</a></p>
<p class="p1"><strong>Other ways to enjoy an electrolyte boost:</strong></p>
<p class="p1"><a href="/recipes/bone-builder-smoothie" target="_blank" rel="noopener">Avocado smoothie</a><br>
<a href="/recipes/green-rainbow-smoothie-bowl" target="_blank" rel="noopener">Green rainbow smoothie bowl</a><br>
<a href="/recipes/green-cucumber-mint-gazpacho" target="_blank" rel="noopener">Green cucumber & mint gazpacho</a><br>
<a href="/recipes/gazpacho" target="_blank" rel="noopener">Gazpacho</a></p>
<p class="p1"><strong>Try these delicious ways to stay hydrated:</strong></p>
<p class="p1"><a href="/recipes/fruit-infused-water" target="_blank" rel="noopener">Fruit-infused water</a><br>
<a href="/recipes/watermelon-strawberry-slushie" target="_blank" rel="noopener">Watermelon & strawberry slushie</a><br>
<a href="/recipes/raspberry-lemonade-slushies" target="_blank" rel="noopener">Raspberry lemonade slushies</a></p>
<hr>
<p class="p1"><i>Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.</i></p>
<p class="p1"><i>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website </i><a href="http://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener"><span class="s1"><i>terms and conditions</i></span></a><i> for more information.</i></p>
How to make an electrolyte drink
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