Lately, many of you have been asking me to create a homemade electrolyte powder recipe.
It began when I wrote about Women, Food, and Hormones, and continued to be a hot topic after I wrote about LMNT electrolytes.
Homemade Electrolyte Powder
While electrolyte balance is crucial for properly hydrating your body, store bought electrolytes are not always ideal for your pocketbook.
That’s why I’m teaching you how to make your own electrolyte powder.
Hydrate with Electrolyte Water
Homemade electrolyte drinks are fairly easy to make. All you need to do is create the powder formula below, then add it to water and you’ve got homemade electrolyte water.
Homemade Electrolyte Powder
- 57 grams celtic sea salt
- 8 grams potassium chloride
- 25 grams raspberry lemon magnesium citrate
- Combine salt, potassium, and magnesium powders in a pint mason jar and shake well
- To make an electrolyte drink, place 1 teaspoon electrolyte powder in 2-4 cups water and stir
- Drink up
Keto Electrolyte Powder
Does your diet consist of low carb and keto recipes?
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Or, maybe you’re phasing in low carb meals and doing 18/16 intermittent fasting.
If the above applies to you and you are experiencing any of the following symptoms you may be low in electrolytes.
- Dry Mouth
- Muscle Cramps
- Loss of Appetite (can be accompanied by sugar cravings)
- Low Blood Pressure
Keto Flu Symptoms
People that are new to the Keto Diet, often experience the nasty Keto Flu.
After a couple of days of intermittent fasting and a bunch of keto meals, your body begins to go into ketosis.
If you’ve been on a high carb diet, the metabolic switch from using carbs for fuel, to using fat, or ketone bodies, for fuel can be an unpleasant adjustment.
Solution? Keto Electrolyte Powder
Replenishing your body with sugar free electrolytes to beat those Keto Flu Symptoms can be a huge help.
How to Rehydrate
Unfortunately, water may not be enough when it comes to rehydrating, you also may need to replenish electrolytes.
To learn more about sodium deficiency and how to rehydrate take a look at my article called Sodium Deficiency.
My homemade electrolyte powder doesn’t compare to LMNT when it comes to taste, but it has other benefits that LMNT does not offer.
|Electrolytes||Homemade Nutrition||LMNT Nutrition|
Key Nutrients Electrolyte Powder
Electrolyte supplements can be made up of a variety of ingredients. My electrolyte powder is made up of the three minerals people often don’t consume enough of:
Please note that there is a difference in weight (mg) in the recipe and nutrition (mg) that weight corresponds to. I have broken down the nutrition information for both my homemade electrolytes and LMNT Electrolytes in the table above.
Best Hydration Powder
If you need more sweetener in your homemade electrolyte powder, just add a dozen packets of stevia in the raw, my boys prefer it that way.
Sugar Free Electrolyte Powder
A more pure way of sweetening this electrolyte mix is to add ½ teaspoon stevia powder, I love this but the boys find it a bit bitter.
When it comes to electrolyte drinks, I steer clear of things like Powerade or a Gatorade bottle.
Instead, I reach for homemade water with electrolytes to avoid all of the:
- Unnecessary Sugar
- Artificial Food Dye
- Wasteful Packaging (plastic bottles)
- Excess Spending (expensive electrolyte drinks)
If homemade electrolyte powder isn’t your thing, try LMNT.
LMNT electrolytes, sugar free with no artificial ingredients or colors, are my ready to go hydration packets –no plastic bottles, yay!
Throw a few in your purse or backpack and you’re off to the races.
Homemade Electrolyte Powder
As you can see, it’s no secret that I adore LMNT Electrolytes, they’re a highly effective hydration solution for me.
Still, I’ve received quite a bit of feedback from readers, friends, and family that due to cost and packaging, they’re not the ideal solution for everyone.
Best Electrolyte Powder
Whether it’s my homemade electrolyte powder or LMNT Electrolytes, I hope you have found the best electrolyte drink for you!
Leave a comment and let me know your favorite way to hydrate!
Katie Elizabeth says
I use the same magnesium citrate product nightly to keep me regular. Is there a danger of inducing diarrhea by taking this electrolyte drink? My family members also take that same magnesium citrate product, and we all require a different amount. Or does the balance of the three minerals in your recipe negate that effect?
Katie, I don’t have any issues with 60 or so grams of mag moving my bowels, but feel free to customize the recipe if you’re worried about this.
This is fantastic thank you!!! LMNT is too expensive for us unfortunately and other electrolytes have ingredients like citric acid and stevia that we want to avoid. So happy to have another option, excited to try this!
Marissa, I hope you love it as much as we do!
Marie Johnston says
1. Calm says it has a “fizzy” quality, which I generally avoid. Does the electrolyte powder fizz?
2. I have no idea how to work with grams. Do I need to buy a scale of some kind?
Thanks so much!
Marie, the drink was not fizzy to me. Beneath the recipe is a link to the scale I use.
Elana, is there a reason (other than perhaps taste?) that you chose Mag Citrate powder instead of Mag Malate powder for the recipe? Malate form is supposedly better absorbed and is the form used by LMNT. Citrate also can cause the runs for some people who are sensitive to it. Thanks for the recipe and also your thoughts.
Jeanne, yes taste :-)
Thank you so much for this! I was going to make my own until I realized that LMNT has magnesium malate, and your recipe uses magnesium citrate. Malate is for energy (which is what I would want) and citrate is more for constipation (which I don’t want diarrhea!).
What do you recommend?
Sharon, I love this formula, it works great for me and tastes good too. Feel free to customize the recipe to your specific needs :-)
Excited to try this! Any suggestions for flavored magnesium citrate without stevia?
Andrea, I haven’t looked into that :-)
Where do you get the potassium citrate and magnesium?
Zahava, if you click the highlighted link you’ll be taken to that info :-)
Sam M says
Thanks for this Elana! I had no idea that it could be this easy to make your own electrolyte powder! I think I would prefer this so much more than store-bought electrolyte drinks.
You’re welcome Sam!
This recipe looks great! I’ve been wanting an alternative to packaged electrolyte mixes. The link for the Celtic salt isn’t working (error message on Amazon). Would you mind reshaping it? Thank you!
Hallie, just checked the link over here in 3 browsers and it worked fine, check again :-)
It worked on my computer. I just ordered the ingredients to make it. Thank you so much.
Elana, I made it and am so grateful for your post. I’ve been wanting to take electrolytes for years. I so appreciate all the research and heart you put into your posts. Your Baked Mustard Lime chicken, Paleo Carrot Soup (and several more) have been fan favorites in my home. Thank you!
Hallie, so glad you enjoyed my homemade electrolyte powder!
Estelle Marcus says
Going forward Can you please use Tbs and tsp measurements please.
Estelle, I would love to but that won’t work for this one recipe.
Heather W. says
Actually, I am super-appreciative you did use grams– I’ve been converting to metric this past year because it is SO much more accurate of a measure. Thank you.
Heather, yes in a recipe like this accuracy is important so that the ratios all work together!