Tart, cooling, and indisputably refreshing, this DIY electrolyte drink is the perfect salve for the dog days of summer when hot weather has you craving extra hydration. Loosely based on the World Health Organization’s Oral Rehydration Solution—and taking cues from a cult classic Gatorade sports drink flavor—our own homemade electrolyte drink recipe strikes a calculated balance of liquid, salt (an essential mineral; table salt, sea salt, or kosher all work here), and sweetener. According to nutrition expert Maya Feller, MS, RD, CDN, “Sugar (glucose) facilitates the absorption of water and electrolytes…and helps to maintain fluid balance.” We call for granulated sugar. You can swap in potassium-rich molasses, maple syrup, or honey, but note that “calorie-free sugar substitutes [such as stevia], will not work for rehydration drinks.”
Rather than use electrolyte powders or other artificially flavored supplements, this energy drink recipe relies on the invigorating taste of fresh cucumber, mint, and citrus, and skips the neon dyes found in many store-bought electrolyte drinks. The key to its subtle, cooling flavor is smashing the cucumber and mint into pulpy, fragrant submission. We like to do this with a rolling pin, but you could use a muddler or break them down by hand. If lime juice isn’t your thing, feel free to switch it up with fresh lemon juice, orange juice, watermelon juice, or coconut water.
Served over ice, this electrolyte drink is the perfect way to prevent muscle cramps before a workout, restore your spirit after a grueling afternoon in the sun, or otherwise keep your electrolyte levels in check. If you’re prepping it to take to the beach or on a hike, omit the garnishes—just pour the drink into a mason jar (or, okay, Stanley cup) as is.
More from Feller:
What are electrolytes? Electrolytes are essential nutrients your body needs to function properly, including potassium, sodium, calcium, magnesium, and chloride ions. They work by regulating the balance of hydration in your cells and impact “everything from brain function to heart function to being able to walk.” You’ll typically get all of your necessary electrolytes from the food you consume throughout the day.
When do you need electrolytes? Most of the time you probably don’t need a rehydrating drink. It’s only after strenuous exercise (or severe illness) when restoring electrolytes is a priority.” When people sweat profusely, they’re losing all of those minerals. With an electrolyte solution, you’re quickly replenishing what was lost.” Still, there’s nothing wrong with enjoying a glass on a hot sunny day or after a stroll; just balance it with plenty of plain water.
Note: If you believe you have an electrolyte imbalance, please check with a dietitian or your healthcare provider for guidance.