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 and, if so, does this mean spending big on electrolyte products? Discover the answer to these questions and learn to make your own electrolyte drink.
Found in our body fluids, electrolytes are minerals like sodium, potassium and chloride, and have an electric charge (‘electro’) when dissolved in liquid. They play a vital role in the body, not just to support hydration, but by regulating muscle contractions and nerve impulses, and helping balance the body’s pH levels. Trending on social media, electrolyte supplements are hot news and as a result tend to put a fairly hefty dent in your pocket.
Next, discover how to stay hydrated on a run, the most hydrating foods and find out how much you should drink a day.
How to make an electrolyte drink at home
Easy to make and affordable, homemade electrolyte drinks can make a healthier alternative to expensive supplements and fancy, shop-bought products.
Simply follow these easy steps:
Pick your base
Healthy options include milk, mineral water, herbal tea and coconut water. Although it might not be your first choice for hydration, studies suggest that milk is more beneficial than a sports drink. This is because it is a natural source of electrolytes, including sodium – if you choose a plant-based alternative, make sure it’s fortified with key nutrients. Coconut water is another popular choice and is 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.
Top up with fruit and vegetables
Fruit juices, soft fruits like banana and avocado as well as cucumber and kiwi blend really easily and contribute electrolytes, including potassium, as well as natural sugars.
Add balance
A pinch of salt, bicarbonate of soda or dried seaweed flakes are naturally rich in sodium as well as chloride to help balance body fluids.
Flavour
Fresh ginger, sweet tasting herbs like mint or a sprinkle of spice, like cinnamon, all work well.
Sweeten
This depends on your palate but honey or maple syrup can be delicious additions.
Try these electrolyte boosts
Recovery smoothie
- 250ml skimmed milk or fortified plant-milk
- 1 small banana
- 1/8 tsp sea salt
- crushed ice or 1 ice cube
- honey or maple syrup to taste
Blend all the ingredients together and enjoy.
Oral rehydration recipe (St Mark’s solution)
For persistent episodes of diarrhoea/vomiting.
- 20g glucose powder or table sugar
- 2.5g sodium bicarbonate (baking soda)
- 3.5g salt
- 1 litre of water
Combine the ingredients in water until dissolved, keep at room temperature or in the fridge, use within 24 hours.
When might you need more electrolytes?
Electrolytes combined with carbs in the form of sugar support the movement of water from your intestine, and so help the body retain fluid for longer. This is especially useful during endurance sport or after a hard gym session when you’ve exercised, and been sweating, for longer than an hour. Similarly, in hot, humid conditions, at high altitude and in dry air when water loss from the body can increase by as much as 10-fold.
Illness such as vomiting and diarrhoea may also increase the loss of essential electrolytes and in some circumstances, when your symptoms persist, oral rehydration salts may be recommended.
If you feel fatigued, have a headache, experience muscle cramps and weakness, and notice a change in your heart rate then your electrolyte levels may be out of balance.
Should you take electrolyte supplements?
Your body is designed to regulate electrolytes and keep them at the right level. This means if you’re eating a balanced, varied diet, electrolyte supplementation is generally not needed because the amount you get from your diet should be enough. If you think you could do with a boost you could make a homemade electrolyte drink.
When electrolytes may be needed is during prolonged exercise sessions (longer than 90 minutes) and when training in hot weather. In these circumstances, consider a specialist product depending on your needs – a hypotonic sports drink or a zero-sugar electrolyte drink has a lower carb and salt content than that of your blood, this encourages your body to take-up fluids, so you rehydrate quickly. For exercise sessions where you need to support energy levels an isotonic drink may be more appropriate, these have a similar concentration of carbs and salts to your blood, so take a little longer to hydrate, but because they provide a source of energy, they can sustain energy levels and performance.
If you’ve been experiencing persistent diarrhoea and/or vomiting, your GP or pharmacist may recommend an off the shelf product such as Dioralyte. Rehydration products like this are typically taken for 24-48 hours and may help support recuperation. Read the pack carefully and only take if needed.
Can you get electrolytes from your diet?
Absolutely, your diet is the primary source of electrolytes, include naturally rich foods such as those below, and use our homemade drink when you need additional support.
Naturally rich foods include:
- Sodium – fermented vegetables, cheese, smoked fish
- Chloride – sea salt, table salt, seaweed
- Potassium – avocado, banana, spinach, kale, sweet potato
- Magnesium – nuts, seeds, green leafy vegetables, wholegrains
- Calcium – dairy, tinned fish with bones, sesame seeds, fortified dairy alternatives
- Phosphate – cheese, salmon, yogurt, lentils
- Bicarbonates – bread and bakes that use sodium bicarbonate (baking soda) as a raising agent
Saving money on supplements
Commercial products are designed to replenish electrolytes, provide a source of hydration and potentially support energy. That said, many of them are high in sugars, artificial colours and flavourings, and tend to be pricey. These products may also be unsuitable for some individuals including those with kidney disease, high blood pressure and heart disease.
Rather than succumbing to expensive marketing, focus on eating a varied, balanced diet and hydrating with a variety of options, including plain water, herbal teas, diluted juices and high-water-content foods. A DIY electrolyte drink is easy to make and allows you to control the ingredients you use as well as offering a budget-friendly option. Eating a balanced diet, which includes a wide variety of fruit and vegetables, and staying well hydrated is key to replenishing and maintaining electrolyte levels. Here are some other things you can do to maintain balance:
- Don’t add salt to your food – instead flavour foods using herbs and spices
- Avoid highly physical activity during the hottest times of the day. If you are training for a sports event, such as a marathon, you will need to pay particular attention to how you hydrate. This is because both fluid and electrolytes are lost in sweat. That said, you don’t want to overdo the fluids – consuming too much, especially those with a diuretic action, may flush electrolytes out of the body
- Finally, if you are on medication, including over-the-counter products, and you suspect they may be causing an electrolyte imbalance, speak to your GP or pharmacist
Further reading:
Electrolytes: what are they and do I need to replenish them?
Top 5 health benefits of drinking water
How much water should you drink every day?
What to eat and drink in a heatwave
Is fruit juice good for you?
Top 5 health benefits of lemon water
Other ways to enjoy an electrolyte boost:
Avocado smoothie
Green rainbow smoothie bowl
Green cucumber & mint gazpacho
Gazpacho
Try these delicious ways to stay hydrated:
Fruit-infused water
Watermelon & strawberry slushie
Raspberry lemonade slushies
This page was reviewed on 3 October 2025 by Kerry Torrens
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.
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