Make Your Own Electrolyte Drink

Electrolytes…  Most of us have heard that you need them, especially when you are sweating either from working in the sun, exercising, or just simply spending time in the heat! Electrolytes are an all-encompassing term for the variety of ions that your body needs such as sodium, potassium, chloride, calcium, magnesium, bicarbonate, phosphate, and sulfate. It is easy for our bodies to use up these essential nutrients during these times, and we need to replace them to avoid dehydration. 

I feel like this post is especially important for farmers, as we’re more prone to heat exhaustion and even heat stroke. Although, many people suffer from dehydration so this is an all around good remedy to know! Sipping on my homemade electrolyte drink during the day helps me tremendously with working on the farm and I want to share this approach with you, too. 

The good news is that you don’t have to guzzle Gatorade or drink coconut water to receive your hydration. You can make your own electrolyte drink, pretty easily, and even customize it with your favorite flavor combos. I’m going to share with you a simple recipe as well as my other favorite ingredients to try. But first, you need to know about salt sole.

Salt is essential for the body to help regulate fluids and improve hydration. A salt sole is essentially sale water. Having salt already dissolved in water makes the electrolytes more readily available to your system. The pinker the salt, the more cleansing it is. I like grey salt which has a more cooling effect and contains more magnesium. 

How to Make a Salt Sole?

Fill a glass jar with 1/3rd salt and the rest water. Wait one week. Some of the salt should have dissolved, so add a little more to bring the level back to 1/3rd. After one more day, your salt sole is ready! Simply scoop of the top to add to your electrolyte drink. 

Simple Electrolyte Drink 

Fill a glass (I like quart mason jars that you can cap and take with you throughout the day) with filtered water. Add ½ squeeze of lemon or lime and a splash of your salt sole. That’s it- the simplest! The sole should be added to taste, but you can start with a ½ - 1 teaspoon.


To make this drink quite a bit taster, you can add herbs and fruit! Try simply adding a sprig of mint and some berries to the above recipe (such as the photo above). 

The berries are used for that touch of sweetness to help balance out the properties of sour and salty. 

Berries and fruit I like to add are blueberries, blackberries, strawberries, or cherries. You can really add any fruit, or a small bit of honey or maple syrup as a light sweetener. I find that the taste of the fruit does not come through in the drink as much, but they are an added bonus during my last several sips!

Adding herbs are a great way to get more tastier flavor and added benefits of minerals as well as cooling or warming qualities. I usually brew a tea the night before and then chill it in the refrigerator. To make my electrolyte drink, I simply add the salt, lemon, and berries to the tea. 

My favorite cooling tea blend is mint and nettles. Also, lemon balm and hibiscus are both very refreshing. Hibiscus has the added benefit that it’s high in vitamin C! If you feel you need to bring more warmth into your system, you can try ginger and cinnamon. Really, any tea would be fine. Just note which ones feel and taste best to you and your body.

So, I encourage you, to try different blends of teas and fruit! A lime is a bit more cooling than a lemon, so you can experiment with these, too.

With all the unique combinations, your electrolyte drink can be fun and interesting day to day. These drinks are really so tasty and you’ll love sipping on it during the hot summer. My hope is that you can empower yourself to stay hydrated, take good care, and listen to your body.


All the Best,