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This keto electrolyte drink will keep you cool and hydrated… and can even help ward off the keto flu! We often think of this type of thing as a keto sports drink, but if you’re following the keto diet, it’s really helpful to have it in your back pocket even when you aren’t working out.
If you need a hydration boost? Homemade electrolyte drink! If you want a healthy keto drink besides water? DIY electrolyte drink! If you are working up a sweat or working out hard and need to replenish fluids? Natural electrolyte drink to the rescue!
Fortunately, this homemade sugar-free electrolyte drink recipe takes just a few minutes to make. It has a slightly sweet, tart, and refreshing taste that’s pretty delicious if you’re cutting sugar too, keto or not.
What Is A Keto Electrolyte Drink?
This DIY natural electrolyte drink is a great way to ensure that you’re staying hydrated and to avoid the keto flu! Many people associate keto sports drinks with workouts and brightly colored processed beverages, but electrolytes are crucial all the time, not just during a workout.
Electrolytes are minerals that conduct electricity when dissolved in water and are necessary for critical body functions. The regulate the amount of water in your body, pH levels, moving nutrients into cells, moving waste out of cells, and making sure your nerves, muscles and brain work properly [*].
When you restrict carbohydrates, your body produces less insulin, causing your kidneys to flush out excess water and sodium [*]. In order to maintain the balance between sodium and other electrolytes, your kidneys will also release extra potassium, calcium and magnesium.
Without enough sodium, potassium, calcium, and magnesium in your body, you experience signs of keto flu.
So, you’re on-board to make this sugar-free electrolyte drink and keep the keto flu away, right?
How To Make A Sugar-Free Electrolyte Drink
This DIY keto electrolyte drink is so simple! Just 2 simple steps:
- Combine ingredients. In a mason jar, combine water, lemon juice, apple cider vinegar, sea salt, potassium chloride, and Besti Powdered Monk Fruit Allulose Blend.
TIP: For a more flavorful drink and a bit more electrolytes, if you don’t mind a little natural sugar, replace the water with coconut water. (Be sure it has no sugar added!) This will add calcium and magnesium, but not a huge amount.
- Shake and taste. With the lid on, shake the drink until sweetener has dissolved. Taste and add more sweetener to taste if necessary. Pour over ice or enjoy as-is.
Homemade Electrolyte Drink FAQs
Can you use a different sweetener?
The best keto sweeteners for drinks are powdered allulose or powdered monk fruit allulose blend, because they dissolve easily in liquids, both hot and cold.
If you want to use a different sweetener, you’ll need to make keto simple syrup with it first, then use that in your sugar-free electrolyte drink.
What is potassium chloride?
Potassium chloride is usually labeled as a sodium-free salt replacement like this. Limiting salt (a.k.a. sodium) is not an issue on keto (in fact, we want salt – read about why in the keto flu guide!).
However, this product also happens to use potassium in place of sodium, making it a great way to add a potassium supplement to your natural keto electrolyte drink.
Can you add magnesium?
Yes, you can. As written, this keto friendly electrolyte drink recipe includes sodium and potassium as the primary electrolytes.
If you want to include magnesium, add some magnesium glycinate powder – this is a good kind for effective absorption.
DIY Electrolyte Drink Storage Instructions
Store this natural electrolyte drink recipe in the refrigerator for 3-5 days. Stir or shake before serving over ice.
Can you make keto friendly electrolyte drinks ahead?
Yes, you can make sugar-free electrolyte drink a few days in advance – or just make it fresh, it’s ready in less than 5 minutes.
More Keto Drink Recipes
If you like this natural homemade electrolyte drink, you might also like some of these other keto drinks:
- Sugar-Free Lemonade – Sweet, tart, and refreshing! Sip on this all summer.
- Keto Pink Drink – A keto copycat from the popular pink drink from Starbucks. Sweet and creamy, without the sugar.
- Keto Whipped Dalgona Coffee – A fun way to switch up your coffee, made with just 4 ingredients.
- Keto Coffee – The most popular keto drink to get your day started!
Tap the links below to see the items used to make this recipe.Tools To Make
- Mason Jar – Mix up this recipe for homemade electrolyte drink in a glass mason jar.
- Stainless Steel Water Bottle – Stay hydrated all day long by filling this bottle up with this easy homemade electrolyte drink that will stay cold all day.
Sugar-Free Keto Electrolyte Drink Recipe
Sugar-Free Keto Electrolyte Drink Recipe
Stay hydrated with this naturally sweetened, easy keto electrolyte drink recipe! See how to make a homemade sugar-free electrolyte drink in just 5 minutes.
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Ingredients
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
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Combine all ingredients (except ice) together in a mason jar. Close the lid and shake, until the sweetener dissolves.
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Adjust sweetener to taste, if desired.
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Enjoy as-is, or pour over ice.
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Recipe Notes
Serving size: 1 drink (entire recipe)
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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43 Comments
lisa
0I made and drank this yesterday and have had the worst upset stomach since. Maybe I was already coming down with something but still not feeling right this morning.
Tyson Adams
0Tastes fine. Isn’t that a lot of lemon juice though in regards to the carbs?
Wholesome Yum D
0Hi Tyson, This drink has only 1.9g of net carbs.
Tracy Howard
0Thanks for this recipe. Would you be able to provide a link to where I can get potassium chloride? I’m very confused about this unfamiliar-to-me ingredient. Walmart seems to carry tablets, but I’m assuming I would need a powder. An online search for that produced an overwhelming variety of choices, and I’m not really sure they are all the same thing. Help? Thanks in advance.
Wholesome Yum A
0Hi Tracy, this potassium chloride is what you’ll want to look for and is also linked in the post above. Enjoy!
Mim
0Very happy with the taste. Is the glass of this, sufficient for 1 day? Ia a young 70 yr old woman and drink about 1 gallon of water a day.
Wholesome Yum D
0Hi Mim, You can store the drink in the refrigerator for 3-5 days.
Ashley
0Taste kind like sprite👍
Thank you!
Jennifer Cook
0Hello! This tastes much better than I thought it would! I ordered the Besti allulose and monk fruit granulated blend and it dissolves just fine for me, even in cold drinks. I doubled your recipe, except the sweetener, and added 2 tsp of Calm Magnesium. My stomach is hurting. Is it the Calm, or one of the other ingredients? I don’t have any experience with potassium. Your thoughts are appreciated.
Wholesome Yum D
0Hi Jennifer, I suggest making the recipe without the Calm to see if that is the issue.
Sharon
0Yes, that is a lot of magnesium! It will give you stomach cramps.
Esther
0HI Maya, I have a question! What, exactly, is necessary in this drink to serve as an electrolyte drink? I’m not keen on bitter flavors like ACV and lemon.
Thanks!
Wholesome Yum D
0Hi Ester, ACV and lemon are key ingredients in this electrolyte drink.
B
0I absolutely loved this recipe, but it did cause some stomach issues for me. Is it possible to substitute liquid monk fruit for the granulated blend? If so, what would the conversion be for 1/4 cup?
Wholesome Yum D
0Hi B, if you are looking for a liquid substitute I suggest the Wholesome Yum Simple Syrup. Most people prefer 1-2 tablespoons of sugar-free simple syrup as a starting point. Adjust to your liking!
Suzanne
0Thanks for this. I had been dizzy and feeling faint for several days and went online to see if that was usual on Keto. I couldn’t believe it was due to dehydration as I drink LOTS of water. After a bit of investigating, I found that it wasn’t the water I might be lacking, but the electrolytes. I had some magnesium tablets, so I am just taking them and drinking your recipe. It’s very refreshing and I hope this cures the dizzies. So economical compared to other electrolyte choices.
Kathie Whiting
0Thank you for sharing the Sugar Free Keto Electrolyte Drink Recipe! I get migraines and whenever I cut out carbs I would have a terrible headache that seems to last for weeks, so it was difficult to stick to it. I saved your email on how to avoid the keto flu that you sent out in May and read it this morning because I had such a headache and I remembered the title. I’m so glad I did!! I mixed the drink recipe and drank it right away ( I prefer it unsweetened) and within the hour my headache went to just a mild headache!! I did not have any Potassium Chloride powder so I came home and made a salad with a bunch of Potassium rich veggies like you said and now I feel like I can do this and make it through this part!! What a game changer, Thank You so much for all your posts and emails, they drew me back to get on track again. Keep up the great work and thank you so much again!
Lorenia Mathews
0I Love your electrolyte drink recipe for keto flu !!! It tastes great !!! I used a liquid stevia/erythritol blend to sweeten. I hope it gets rid of this tiredness/no energy soon. How often do I need to drink it ?
Wholesome Yum M
0Hi Lorenia, As often as you feel you need it. If you are going through the keto flu phase, then drink it as needed.
JOY
0Hi. Can I make this without the lemon juice because i am sensitive with lemon or lime?
thanks.
Wholesome Yum M
0Hi Joy, Yes, the recipe will work fine without the lemon juice. Enjoy!
JamesR
0Hi, the main reason I’m commenting is to let folks know that the powdered Magnesium that was linked to is terrible about dissolving in water, and it tends to clump and it also tastes bad. I have a big bag of that product and take it separately (later in the evening to help me sleep).
FWIW I’ve been making my own variation of this drink for a while. I fill a tall cup mostly with water, add a packet of True Lemon or Lime, a little Tang powder, a splash of Orange Juice, and a few shakes of NoSalt (potassium) and table salt. This drink is pretty tasty, but the Mg powder would definitely ruin it.
Wholesome Yum M
0Hi James, Thanks for the feedback. Those are great tips!
Yevonne
0I love this! Only, I use Lipton decaf ice tea and I don’t add sugar. For the salt, I use Redmonds real salt. I like to drink this in place of a snack mid afternoon. Keeps the cravings away.
Pat
0I’m on blood pressure meds. My meds require me to keed my potassium intake low. Is it okay for me to leave it out of the recipe?
Wholesome Yum M
0Hi Pat, Yes, the recipe will still work without the potassium.
Pat
0Thank you 🙂
Pat
0I tried the recipe with the sweetener and decided I might like it better without. I tried it without and I like it much better that way 🙂 I’m hoping that won’t affect the electrolyte properties of the drink 🙂
Wholesome Yum M
0Hi Pat, The sweetener does not affect the electrolyte properties. Enjoy!
Yevonne
0I’m glad you said this, I’m on BP meds too! Thanks!
Diane
0Exactly how much potassium (K) is in this drink? What form does it come in? I believe cream of tartar is almost pure potassium, but is bitter I am told. Your thoughts….. Thanks
Maya | Wholesome Yum
0Hi Diane, This drink has 362 mg of potassium per serving.
Colleen
0I would love to be able to frequent your website more. However, you have so many ads on your pages that it takes forever to navigate. I really wish you would limit them. This is crazy. It is not even fun (or worth the effort) to try and support you. 🙁
Wholesome Yum M
0Hi Colleen, Thanks for the feedback. You can get more information about the ad-free website experience here.
Jerome
0Hi, can I make a pitcher of this and drink from it for 2 days or so?
Thanks!
Wholesome Yum M
0Hi Jerome, Yes that would work fine.
Synchrony
0I can’t even take 2 sips of this. It’s nothing against the recipe as some seem to really like it but the acv is so gross. I can’t have any of the fake sweeteners because I get so nauseous and a migraine. What exactly in this recipe is 100% needed as electrolytes?
Wholesome Yum D
0Hi Synchrony, Apple cider vinegar offers a lot of healthful perks, but if it’s not your taste, feel free to skip it.
Catherine
0Colleen, I took the plunge for the ad-free membership to this website. It’s a game changer. Not only do I get the ad-free web access, which makes the site a joy to use, but lots of extras and a members-only area with so many hints, tips and good advise! So glad I signed up. This really is one of the best sites for low carb and keto lifestyles.
Denay DeGuzman
0What a flavorful electrolyte drink recipe! Perfect for taking on bike rides, hikes and kayaking on the river. So enjoyable and refreshing!
Sandra Shaffer
0Very refreshing. Perfect for our hikes. I also keep a batch in the refrigerator to refill my water bottle that I keep by my Peloton.
Leah
0Hi! I’m not a fan of ACV. Is it a crucial ingredient for this?
Wholesome Yum M
0Hi Leah, Apple cider vinegar offers a lot of healthful perks, but if it’s not your taste, feel free to skip it.