Homemade Natural Electrolyte Sports Drink

This drink replenishes essential sodium, potassium, magnesium, calcium, and chloride without artificial colors, sweeteners, or preservatives. The blend of coconut water, citrus, leafy greens, and sea salt ensures optimal hydration while natural flavor boosters like rooibos, hibiscus, and ginger add a refreshing taste.

Servings: 4 (1 cup per serving)

Prep Time: 5 minute

Chill Time: 30 minutes (for best flavor)

Total Time: 40 minutes

Ingredients

• 1 celery stick (naturally high in chloride & sodium).
• ½ cup fresh squeezed citrus juice (lemon, lime, grapefruit, or orange for vitamin C and potassium)
• ¼ cup cooked beets or beet juice (natural nitrates, potassium, and sodium)
• ½ teaspoon pink Himalayan or sea salt (sodium, chloride, and trace minerals)
• ½ cup kale or collard greens – High in calcium (30 mg per ½ cup) and adds micronutrients.

Instructions

1. Mix: In a large blender, puree everything together.
2. Flavor it: Add in steeped teas or other flavorings below for extra depth.
3. Sweeten (if needed): Mix in honey or maple syrup to taste. This is a great energy boost to cover workouts over 30 minutes long.
4. Chill & serve: Refrigerate for 30 minutes, then shake well before drinking. Serve over ice!

Tips

To Enhance Flavor!

• 1 teaspoon grated ginger (anti-inflammatory, digestive support)
• 1 hibiscus or rooibos tea bag (steeped in 1 cup hot water, then cooled)
• ½ teaspoon rose water or vanilla extract (optional, for a floral or smooth flavor)
• 2-3 fresh basil or mint leaves (for a refreshing herbal twist)
• 1 tablespoon raw honey or maple syrup (optional, for natural sweetness and energy)

Substitutions?

• Don’t like greens? replace the greens with 1 tablespoon ground sesame seeds (tahini) – Provides 30 mg calcium and some magnesium
• Not a fan of celery? Its a less palatable solution for sure, but  1/2 cup fermented pickled water (like from a jar of naturally fermented pickles or sauerkraut) is a great option with a similar amount of chloride and sodium alike.
• No greens OR sesame available? No problem! Almonds, walnuts, or flax seeds are all great substitutes. 2 tablespoons (approx 6-8 nuts) will do the trick, and give the same amount of calcium!
• Want to go fast? Don’t juice anything- Just put peel the citrus, and put it in whole!

Electrolyte Breakdown (Per 240 mL/1 cup serving):

• Sodium: ~150 mg
• Potassium: ~400 mg
• Magnesium: ~25 mg
• Calcium: ~30 mg
• Chloride: ~200 mg