Beat Keto-Flu with Homemade Electrolyte Drink

Martina SlajerovaUpdated 12 September 2024★★★★★4.8 (2,104 ratings)

Ready in 5m
1.7 g net carbs
6 kcal
Serves 6

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Homemade Electrolyte Drink (low-carb, keto, sugar-free)

This homemade keto electrolyte drink is a lifesaver for anyone experiencing keto flu. It's sugar-free, tasty, and packed with essential electrolytes to keep you hydrated. And most importantly, it works — just check the reviews!

Why Make Your Own Electrolyte Drink?

Staying hydrated and energized is super important, especially when you're on a keto diet. Electrolytes like sodium, potassium, and magnesium help keep your muscles working and your body balanced. On keto, your body flushes out more electrolytes, which can lead to keto flu symptoms like headaches, muscle weakness cramps, and fatigue.

I make my own electrolyte drink because store-bought options often have added sugars and artificial stuff that I don't want. By making it myself, I know exactly what's in it, making sure it's healthy, sugar-free, and loaded with the right electrolytes to keep me feeling great.

How to Make Your Own Electrolyte Drink

Making your own electrolyte drink is super simple and totally worth it. The ingredients are easy to find and each one has a purpose.

Water: This forms the base of your drink, keeping you hydrated. You can also use fizzy (sparkling) water for a refreshing twist.
Lemon or Lime Juice: Adds a refreshing flavor and a good dose of vitamin C.
Potassium Chloride: Food-grade potassium chloride helps replace potassium lost during ketosis and physical activity.
Sea Salt or Pink Himalayan Salt: Provides sodium, which is crucial for maintaining fluid balance and preventing cramps.
Magnesium Supplement: Essential for muscle function and helps alleviate symptoms of keto flu. Powdered magnesium supplements like Calm work best.
Low-Carb Sweetener: Use Allulose, erythritol, monk fruit or stevia to sweeten your electrolyte drink. These natural low-carb sweeteners make the drink tasty without adding carbs or sugars. Read healthy low-carb sweetener guide. for more options. Not a fan of sweetener? You can skip them!

How To Prepare Calm

When magnesium carbonate and citric acid are combined in hot water, a chemical reaction takes place resulting in the formation of magnesium citrate. Calm becomes absorbable faster when dissolved in hot water but you do not have to use hot water to make it. The same result can simply be achieved by waiting for 5 to 10 minutes. You know it's ready when it's no longer cloudy and any fizzing has settled.

Recipe Variations and Swaps

Everyone's tastes and needs are different, so here are some great swaps and alternatives to customize your electrolyte drink:

Potassium Source: Instead of potassium chloride, you can use lite salt or cream of tartar. Both options provide a good potassium boost to help keep your muscles functioning properly.
Coconut Water: Swap regular water for coconut water to add extra electrolytes, especially potassium and sodium. Just keep in mind that coconut water has more carbs, so it might not be suitable for everyone on keto. There are about 6 grams of net carbs, 600 mg potassium, 252 g sodium and 60 mg magnesium per cup of coconut water.
Flavored Tea: Use flavored herbal teas instead of plain water for an extra kick of taste. This can make your drink even more enjoyable without extra calories or carbs.
Flavored Magnesium Powder: You can use plain, unflavored, unsweetened magnesium powder like Calm, or use flavored options sweetened with stevia or other low-carb sweeteners.

When using Natural Calm's proprietary magnesium citrate (made from magnesium carbonate and citric acid), it's important to mix it thoroughly and let it fizz and dissolve completely.

This process creates a highly absorbable form of magnesium. The reaction between magnesium carbonate and citric acid forms magnesium citrate, which is easier for your body to absorb. So, take the time to let it fully dissolve before drinking to ensure you get the maximum benefits.

How Much Electrolyte Drink Can I Drink?

Ideally, drink it with meals, not on an empty stomach. Start with 1-2 cups a day to see how your body responds. If you're physically active and sweating a lot, you might need more, but go easy and don't exceed 3 cups a day. Too much magnesium citrate can cause stomach issues like loose stools or diarrhea, so it's best to increase gradually and listen to your body.

Recipes with Electrolytes You'll Love

Looking for more ways to stay hydrated and boost your electrolytes? Check out these delicious and refreshing recipes that are perfect for anyone on a keto diet or just looking for a healthy drink option:

Strawberry and Lime Electrolyte Drink: A fruity and tangy drink that's perfect for summer days.
Blueberry and Lemon Electrolyte Drink: Bursting with antioxidants and flavor, this drink is a refreshing way to stay hydrated.
Strawberry Electrolyte Slushie: Cool down with this icy treat that combines hydration with a delicious fruity taste.
Lemon Electrolyte Slurpee: A zesty and invigorating drink that's perfect for a quick electrolyte boost.
Zero Carb Electrolyte Gummies: These fun and convenient gummies are an easy way to get your electrolytes on the go.
Electrolyte Smoothie Bowls: Enjoy a nutrient-packed breakfast smoothie bowl that’s as beautiful as it is nutritious.

Want to learn more about electrolytes? Check out these posts:

Top 10 Low-Carb and Keto Foods High in Electrolytes
The Importance of Potassium and Top 7 Low-Carb Foods High in Potassium
The Importance of Magnesium and Top 7 Low-Carb Foods High in Magnesium
If you need to add more sodium to your diet, try this Homemade Bone Broth or our latest Chicken Bone Broth.
Also check out our Quick Guide to Keto-flu Remedies and pin it to your board!

Note: This recipe was inspired by an electrolyte drink created by Wellness Mama.

Step-by-step

Juice the lemons or limes (or a combination of both).
Place everything in a jug and stir until well combined and no crystals appear on the bottom, and the fizzing has completely settled (this is essential for best magnesium absorption).
Add some ice cubes if needed and enjoy! If you suffer from keto-flu symptoms, have 2-3 cups per day with meals (3 cups only if you are physically active and have no stomach discomfort) and also add more sodium to your diet (try Homemade Bone Broth). Store in the fridge for up to 4 days.

Recipe