Heal with Every Meal: Electrolyte Drinks
How to make your own at home.
Good morning, Health Heroes!
Today we have our chef nutritionist correspondent, Erin Tarectecan, diving into an edition of Meals that Heal that is directly inspired by the Core 4: Hydration article published last week.
If you haven’t read up on hydration yet, take a look here:
In a world of hydration marketing that can take up a chunk of your grocery budget (for water?!) I asked Chef Erin if she could come up with some DIY hydration beverages that are easy, made from whole foods, and are totally natural — most of which are already in your pantry — that can be whipped up with little effort.
Luckily for us, she was up for the challenge.
(As a refresher for those who don’t remember Chef Erin from her previous contributions to this newsletter, you can read her last guest post on Health Shift here and find her work as a chef nutritionist at her site, KitchenCure!)
From Chef Erin.
Electrolytes.
The word alone sounds like something you’d need to power a cyborg, but in reality, these little charged minerals are what keep you running—like tiny, invisible electricians wiring your body for energy, hydration, and balance.
Lose too many (through sweat, stress, or a night out), and suddenly you’re a human raisin: fatigued, crampy, and questioning all your life choices.
Store-bought sports drinks promise better living through hydration, but let’s be real—most are just neon sugar water, marketed to the max. (Take it from someone who has spent way too much money on nuun tablets during a summer of training and obsession over fluid balance.)
The good news is this: your kitchen is already stocked with everything you need to make DIY electrolyte drinks that are cleaner, tastier, and actually do what they claim.
Instead of chugging something that looks like alien juice (seriously, why is it blue?), you sip on a perfectly balanced, mineral-rich drink made from real food. Whole food.
No mystery chemicals, no sneaky preservatives—just pure hydration.
Whether you’re recovering from a workout, a flu, or last night’s questionable decisions, these easy-to-make electrolyte drinks will have you back on your feet with minerals to spare.
Your cells will thank you, your taste buds will be delighted, and best of all—you’ll never again have to decode an ingredient list!
Let’s mix up some real replenishment.
Coconut Citrus Refresher
A tropical hydration boost with natural electrolytes.
Coconut water is a natural source of potassium, while lemon and lime provide vitamin C and a refreshing tartness. A pinch of sea salt replenishes sodium lost through sweat, making this a perfect post-workout drink, or extra great if you spend a lot of time in the sun.
Also makes a great mocktail if you’re not imbibing over the summer.
Ingredients:
1 cup coconut water
½ cup filtered water
Juice of ½ lemon
Juice of ½ lime
Handful of mint (or basil) leaves
1 tbsp raw honey or maple syrup (optional)
Pinch of sea salt
Instructions:
Mix all ingredients in a glass or bottle.
Stir or shake well to combine.
Serve chilled or over ice.
Salted Watermelon Cooler
A naturally sweet and salty balance for optimal hydration.
Watermelon is rich in potassium and magnesium, helping to prevent muscle cramps and fatigue. Lime juice enhances absorption, while sea salt restores sodium and prevents dehydration.
If you want to have fun with it, add a dash of Tajin to the rim of your glass for a crushable sweet/tart vibe.
Ingredients:
1 cup fresh watermelon juice (blend and strain if needed)
½ cup filtered water
¼ tsp sea salt
Juice of ½ lime
Ice cubes (optional)
Instructions:
Blend watermelon and strain if necessary.
Mix all ingredients in a glass or bottle.
Stir or shake well and enjoy chilled.
Herbal Mineral Hydrator
A gentle, mineral-rich option for steady replenishment.
Hibiscus tea is rich in antioxidants and supports circulation, while chamomile helps with relaxation. The natural sugars in honey support energy levels, and sea salt restores lost minerals.
This one can be served hot or cold.
Ingredients:
1 cup cooled hibiscus or chamomile tea
½ cup filtered water
1 tbsp raw honey or maple syrup (optional)
⅛ tsp sea salt
Juice of ½ orange
Instructions:
Brew tea and let it cool.
Combine all ingredients in a glass or bottle.
Stir or shake well before drinking.
Ginger Lemon Replenisher
A soothing blend with a kick, great for digestion and hydration.
Ginger is known for its anti-inflammatory and digestive benefits, while lemon provides vitamin C and enhances mineral absorption. Sea salt restores electrolytes.
This ingredients list is one of the oldest, most tried-and-true healing combos out there. This is an awesome choice when you’re sick, nauseous, or need something with a gingery kick.
Ingredients:
1 cup filtered water
Juice of 1 lemon
½ tsp grated fresh ginger
1 tbsp raw honey or maple syrup (optional)
Pinch of sea salt
Instructions:
Mix all ingredients in a glass or bottle.
Stir well and let sit for a few minutes to infuse.
Strain if desired and drink chilled or warm.
You’ll notice a common theme here: at the end of the day, whole foods will always be the better choice.
Your body was built to recognize and use real ingredients, not synthetic knockoffs cooked up in a lab. When you get your electrolytes from nature—juicy fruits, mineral-rich salts, herbal infusions—you’re not just hydrating; you’re nourishing every cell with vitamins, antioxidants, and compounds that work in harmony with your system.
The next time you feel drained, skip the store-bought mystery juice and mix up something that actually supports your body. Your cells, your taste buds, and your future self will thank you.
Cheers to hydrating with intention!
A little more about Dr. Alice Burron and Strategic Action Health:
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