Looking for an effective hydration solution that supports your body’s electrolyte balance and improves performance? Electrolytes such as sodium, potassium, calcium, and magnesium are important for nerve signaling, muscle function, and fluid regulation during physical activity (for more about electrolytes, see our blog). Including glucose in electrolyte drinks not only supplies an immediate source of fuel but also helps your body absorb these minerals more efficiently. Here are some recipes to help you restore these important minerals and stay hydrated while training or competing.

 

Apple + Salt Hydration 

Makes 8 oz 

 

Ingredients:

• ½ cup (4 oz) apple juice
• ½ cup (4 oz) water
• ⅛ – ¼ teaspoon salt (provides ~300-600 mg sodium)

 

**You will need a large pitcher, bottle, or jar to prepare and store your drink. 

 

Instructions: 

1. ​​In a large pitcher, combine the apple juice and water.
2. Add the salt and stir well until it is completely dissolved.
3. Chill in the refrigerator or serve over ice.

 

Note: Apple juice contains both glucose and fructose. Glucose promotes the absorption of electrolytes and fluids, supporting effective hydration. In contrast, fructose is absorbed differently and does not aid electrolyte absorption in the same way. Because apple juice provides glucose, it can be a helpful ingredient in hydration drinks compared to sources containing only fructose.

 

Simple Coconut Electrolyte 

Makes 8 oz 

 

Ingredients:

• 1 cup (8 oz) unsweetened coconut water (provides ~600 mg potassium + small amounts of magnesium and calcium)
• ⅛ to ¼ teaspoon sea salt or Himalayan pink salt (provides ~300 to 600 mg sodium) 

 

**You will need a large pitcher, bottle, or jar to prepare and store your drink. 

 

Instructions:

1. Pour the salt into the coconut water and stir thoroughly until it’s completely dissolved.
2. Refrigerate to chill or serve immediately over ice.

 

Note: Unsweetened coconut water contains naturally occurring sugars, including glucose and fructose, in modest amounts. Although its carbohydrate content is lower than that of typical fruit juices, the presence of glucose supports efficient electrolyte absorption and contributes to energy availability during rehydration.

 

Citrus Electrolyte Blend

Makes 8 oz 

 

Ingredients: 

• 1 cup (8 oz) water
• Juice of about ⅛ to ¼ of a lemon or orange (about ½ to 1 tablespoon) – adjust to taste
• 1½ teaspoons sugar or honey – adjust to taste
• ⅛ teaspoon salt (provides ~300 mg sodium) – adjust to taste 

 

**You will need a large pitcher, bottle, or jar to prepare and store your drink. 

 

Instructions: 

 

1. Pour 1 cup of water into a large pitcher. Add the freshly squeezed lemon or orange juice and stir to combine.
2. In a small bowl, mix the salt and your chosen sweetener until well blended. 
3. Add the salt and sweetener mixture to the water and stir thoroughly until fully dissolved.
4. Taste the drink and adjust the salt, sweetener, or citrus juice to suit your preference.
5. Refrigerate for a few hours to chill, or serve immediately over ice if you prefer it cold right away.

 

Note: This homemade citrus drink contains sodium from salt, potassium from fresh lemon or orange juice, and glucose from sugar or honey. Together, these components support fluid balance, promote electrolyte absorption, and provide a readily available energy source during rehydration.