This keto electrolyte drink will keep you cool and hydrated… and can even help ward off the keto flu! We often think of this type of thing as a keto sports drink, but if you’re following the keto diet, it’s really helpful to have it in your back pocket even when you aren’t working out. If you need a hydration boost? Homemade electrolyte drink! If you want a healthy keto drink besides water? DIY electrolyte drink! If you are working up a sweat or working out hard and need to replenish fluids? Natural electrolyte drink to the rescue! Fortunately, this homemade sugar-free electrolyte drink recipe takes just a few minutes to make. It has a slightly sweet, tart, and refreshing taste that’s pretty delicious if you’re cutting sugar too, keto or not.
What Is A Keto Electrolyte Drink?
This DIY natural electrolyte drink is a great way to ensure that you’re staying hydrated and to avoid the keto flu! Many people associate keto sports drinks with workouts and brightly colored processed beverages, but electrolytes are crucial all the time, not just during a workout. Electrolytes are minerals that conduct electricity when dissolved in water and are necessary for critical body functions. The regulate the amount of water in your body, pH levels, moving nutrients into cells, moving waste out of cells, and making sure your nerves, muscles and brain work properly []. When you restrict carbohydrates, your body produces less insulin, causing your kidneys to flush out excess water and sodium []. In order to maintain the balance between sodium and other electrolytes, your kidneys will also release extra potassium, calcium and magnesium. Without enough sodium, potassium, calcium, and magnesium in your body, you experience signs of keto flu. So, you’re on-board to make this sugar-free electrolyte drink and keep the keto flu away, right?
How To Make A Sugar-Free Electrolyte Drink
This DIY keto electrolyte drink is so simple! Just 2 simple steps:
Combine ingredients. In a mason jar, combine water, lemon juice, apple cider vinegar, sea salt, potassium chloride, and Besti Powdered Monk Fruit Allulose Blend.
TIP: For a more flavorful drink and a bit more electrolytes, if you don’t mind a little natural sugar, replace the water with coconut water. (Be sure it has no sugar added!) This will add calcium and magnesium, but not a huge amount.
Shake and taste. With the lid on, shake the drink until sweetener has dissolved. Taste and add more sweetener to taste if necessary. Pour over ice or enjoy as-is.
Can you use a different sweetener?
The best keto sweeteners for drinks are powdered allulose or powdered monk fruit allulose blend, because they dissolve easily in liquids, both hot and cold. If you want to use a different sweetener, you’ll need to make keto simple syrup with it first, then use that in your sugar-free electrolyte drink.
What is potassium chloride?
Potassium chloride is usually labeled as a sodium-free salt replacement like this. Limiting salt (a.k.a. sodium) is not an issue on keto (in fact, we want salt – read about why in the keto flu guide!). However, this product also happens to use potassium in place of sodium, making it a great way to add a potassium supplement to your natural keto electrolyte drink.
Can you add magnesium?
Yes, you can. As written, this keto friendly electrolyte drink recipe includes sodium and potassium as the primary electrolytes. If you want to include magnesium, add some magnesium glycinate powder – this is a good kind for effective absorption.
DIY Electrolyte Drink Storage Instructions
Store this natural electrolyte drink recipe in the refrigerator for 3-5 days. Stir or shake before serving over ice.
Can you make keto friendly electrolyte drinks ahead?
Yes, you can make sugar-free electrolyte drink a few days in advance – or just make it fresh, it’s ready in less than 5 minutes.
More Keto Drink Recipes
If you like this natural homemade electrolyte drink, you might also like some of these other keto drinks:
Sugar-Free Lemonade – Sweet, tart, and refreshing! Sip on this all summer. Keto Pink Drink – A keto copycat from the popular pink drink from Starbucks. Sweet and creamy, without the sugar. Keto Whipped Dalgona Coffee – A fun way to switch up your coffee, made with just 4 ingredients. Keto Coffee – The most popular keto drink to get your day started!
Tools To Make Tap the links below to see the items used to make this recipe.
Mason Jar – Mix up this recipe for homemade electrolyte drink in a glass mason jar. Stainless Steel Water Bottle – Stay hydrated all day long by filling this bottle up with this easy homemade electrolyte drink that will stay cold all day.
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