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Boost your body chemistry with the Ole' One-Two Punch with a healthy sports drink you can make at home! Electrolyte Punch is simple to make, healthy, and lets you control the added sugars, eliminate artificial colors, flavorings, and other less healthy ingredients.

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DIY Electrolyte Punch

Making homemade electrolyte drinks puts you in charge!

DIY Electrolyte Punch
Boost your body chemistry with a refreshing homemade electrolyte drink for your next workout!

ABOUT THIS RECIPE
(per serving)

Gluten FreeHealthy Choices
Servings | 8
AVG. Maker RATING: 
5 from 1 vote
Write a Recipe Review
Prep Time :15 minutes
Total Time15 minutes
Course : Drinks, On-the-Go
Cuisine : American
Nutrition information is calculated using an ingredient database and should be considered an estimate.
Calories 40
Fat 0
Carbohydrates 10.3
Protein 0.2

Have you ever experienced muscle cramping after exercise, when sick, or after strenuous tasks? If you have, it might be because you need to boost your body chemistry and replenish your electrolytes. But, if you’re not an athlete, you might wonder what this hubbub is about. And isn’t staying hydrated good enough for my body?

The simple answer is maybe, but maybe not.

In a nutshell, electrolytes are the crucial salts that form the electrically charged particles (ions) in our body fluids (think calcium, potassium, magnesium, and salt). They dissolve into positive and negative charges in our bodies. These charges have two main functions: regulating water flow in and out of our cells and sparking nerve impulses. In this video by the American Chemical Society, the science behind all this is explained in more detail in a fun way that we can easily understand.

The narrator explains that without electrolytes, “our cells would shrivel up and die, or burst from being too full.” And the nerve impulses that electrolytes control keep our bodies functioning correctly – “our hearts beating, our lungs breathing, and our brains learning.”

Drinking electrolyte drinks can help replace what your body loses during longer workouts, boosting your body chemistry, especially in the heat.

One major lesson I’ve learned over time since being diagnosed with celiac disease is that with an already compromised intestinal system, it’s more important than ever to be aware of hydration and keeping my body’s electrolytes balanced. My entire life, I’ve had horrible problems with leg cramping. When I was growing up, my parents always called it “growing pains.” But it wasn’t until I was in my late forties and after being diagnosed with celiac disease (many years after I was pretty much done “physically” growing) that it hit me that there might be another cause for my unbearable leg cramping.

After many visits and lengthy talks with my gastroenterologist and physical therapist, I learned that by staying hydrated and balancing my body’s electrolytes, I could avoid many of my leg cramping problems.

So, here’s the scoop.

Our bodies require a certain balance of water and electrolytes to survive. Too much or too little of either can cause our body’s chemistry to get wonky. So, when you exercise, sweat, throw up, or have diarrhea, you lose precious mineral-balancing fluids.

Drinking too much water when dehydrated can cause you to over-water your system and dilute your naturally occurring electrolyte levels. Many people, including athletes, neglect consistent electrolyte replenishment, and their muscles start cramping.

You can maintain these natural bodily functions at optimal levels to carry you through exercise, physical activities, and sickness by providing your body with a constant and adequate supply of water and electrolytes.

So when cramping happens, it’s your body’s way of letting you know it’s running on empty relative to electrolytes and hydration.

But before you head out to stock your shelves with a well-established brand of store-bought electrolyte juices, you might find it interesting also to learn that unless you’re a pro-athlete, most people can get enough daily electrolytes through a balanced diet – no neon-colored beverages are necessary.

About health conditions…

On the other hand, what if your body is compromised due to a medical condition and does not properly absorb nutrients from your diet? What if you believe you’re eating right and are still experiencing problems? Maybe you do regular energy-burning workouts. Or what if you know you’ll be more active than usual during your daily routine?

Homemade electrolyte drinks may be an excellent choice to boost your body’s chemistry.

Benefits of making homemade electrolyte drinks…

The best benefits of making homemade electrolyte drinks are that you can control the added sugar and eliminate the artificial colors, flavorings, and other less healthy ingredients. Furthermore, you can also get creative – mixing and matching citrus, teas, and herbal flavors and sweetening your beverage to taste.

To make homemade electrolyte drinks, you’ll want to concentrate on the health-promoting ingredients.

Citrus Fruits—

All citrus fruits are naturally rich in electrolytes, with lemons at the top of the list! Even more, the naturally occurring sugars in citrus fruits help maintain energy during workouts and speed up recovery afterward. Rich in vitamin C, citrus fruit and juices in your diet help boost and support the immune system, and they work as an excellent remedy to help alleviate many cold and flu symptoms.

Coconut Water—

Natural coconut water contains five essential electrolytes (sodium, potassium, calcium, magnesium, and phosphorus). Not to be confused with coconut milk (the white liquid squeezed from the coconut’s outer layer). Coconut water is the clear liquid found inside a young, green coconut. Many swear that drinking it works excellently as a hangover cure for people recovering from stomach-related illnesses. Because of its high potassium content, it’s one of the known electrolytes your body needs to prevent cramping. My doctor specifically recommended coconut water as an alternative to eating bananas because of my allergy to them (bananas are also known to be high in potassium).

Maple Syrup and Raw Honey—

Besides, noting that the two most important qualities are that maple syrup is processed, and honey is raw (unprocessed); real maple syrup and raw honey both contain natural enzymes and minerals. Their naturally occurring sugars are easily digestible and keep your energy level high during exercise. Honey is also a known natural antibiotic, and it works wonderfully for calming coughs and soothing sore throats.

Sea Salt—

Unlike table salt, which does not contain the same minerals because of how it is processed, sea salt is a great natural source of dozens of trace minerals that our bodies need to survive (among them sodium, calcium, magnesium, and potassium). It’s known to help in avoiding electrolyte imbalances. In moderation, salt enables cell hydration and plays a vital role in balancing stress hormones during exercise. Salt reduces adrenaline levels and supports overall metabolic health.

DIY Electrolyte Punch

Make it picture perfect every time!

Be sure to check out the Tips, Tricks and more about this recipe in our eNews Archive.

Refreshing Raspberry Green Tea Electrolyte Punch

Benefits of making homemade electrolyte drinks are that you can control the added sugar, eliminate the artificial colors, flavorings, and other less healthy ingredients. You can also mix and match citrus, teas, herbal flavors, and sweeten your beverage to taste.
Kymberley

@ GfreeDeliciously

5 from 1 vote
Tried this recipe?Please consider Leaving a Review! It’s super helpful for others and us!
This recipe may contain affiliate links. For more information, visit our Affiliate Disclosure.
Prep Time 15 minutes
Total Time 15 minutes
Course Drinks, On-the-Go
Cuisine American
Servings 8
Calories 40 kcal

EQUIPMENT

  • Large Pitcher

INGREDIENTS
 
 

Refreshing Raspberry Green Tea Electrolyte Punch

INSTRUCTIONS
 

  • Mix ingredients, stirring until the honey and salt fully dissolve. Store in the refrigerator until ready to enjoy!

YOUR OWN NOTES

Nutrition

Calories: 40kcal | Carbohydrates: 10.3g | Protein: 0.2g | Fat: 0g | Saturated Fat: 0g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 129.5mg | Potassium: 68.8mg | Fiber: 0g | Sugar: 9.9g | Vitamin A: 0.8IU | Vitamin C: 11.3mg | Calcium: 3.4mg | Iron: 0mg
Keyword coconut water, green tea, honey, lemon, lime, orange juice, salt, tea

Recipe Card powered by WP Recipe Maker 

(Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.)

Copyright © 2017-2023 Kymberley Pekrul | GfreeDeliciously | gfreedeliciously.com | All content and photographs are copyright protected. The sharing of this recipe is both encouraged and appreciated. However, copying and/or pasting full recipes to any social media is strictly prohibited. Please read my Photo Use Policy for detailed guidelines and further clarification.

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Kymberley @gfreedeliciously

Hi, I'm Kymberley, the creator of GfreeDeliciously and the Amazing, Glorious Journey Programs. I pray that my work will inspire you to honor your body through God and Good Food from the inside out, all while enjoying your Amazing, Glorious Journey!

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Being creative, cooking, fresh veggies, the violin, decorating for holidays, sewing, hand-quilting, cowgirl boots, country music, fresh herbs in pots, blowing dandelions to the wind, walking barefoot in the grass, hanging out with eclectic interesting people, reading, writing, warm lazy summer days, and yoga!

Gluten, cilantro, mixed vegetables (the frozen kind I grew up with), negativism, rudeness, narcissism, overstaying a welcome,
not helping out, liars, promiscuity, cockiness, know-it-alls, being overly-dramatic, goal-less-ness, poor hygiene, chauvinism, lacking a sense of humor, excessive competitiveness, Laziness, horrifying spellers, people-bashing, criticism and mockery of others and their beliefs, flakiness (because flaky people are really unappealing), more swagger than substance, people who constantly manage others (those folks who think they have all the answers…)

Lambrusco, my iPad, popcorn suppers, dark chocolate, cookbooks, Almond-Rocca, historical romances, sun-bathing, weekend coffee with a good book in bed, PBS cooking shows, romantic comedies, cozy sweaters, fuzzy socks, and fragrant bubble baths with soft music and wine…

Say please and thank you, LAUGH, Pray often, ENCOURAGE others, Be KIND, HONEST, HAPPY, Keep your PROMISES, Be GRATEFUL, Wash your hands, FORGIVE yourself and others, LISTEN, Have FAITH, Be CONFIDENT, Honor your parents, CHERISH your children and grandchildren, TREASURE your family, ABIDE in GOD’s love, Be POLITE, Guard your HEART, SEEK your purpose, FEED your mind, body and soul, Be HOPEFUL, Resist temptation, Lay your burdens down, TRUST your gut, CONNECT with nature, Know that GOD made you perfect just the way you are, SERVE others, LIVE to love, Be COURAGEOUS, Shine bright, OPEN your mind, RESPECT differences, HONOR your inner hunger, SING loud, Be PROUD of who you are, Practice PATIENCE, Never give up, WEATHER the storms of life, Say I love you, LOVE one another

  • I’ve traveled to 32 states in the USA where I’ve enjoyed the food, history, people and the local culture while visiting.
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  • My favorite island is Maui.
  • I’ve also been to Canada and Mexico.
  • I rode horses as a kid, and barrel-raced.
  • I broke my neck when I was 18 and went to senior prom in a neck brace.
  • As a little girl, I grew up living next door to my grandma and grandpa on a small lake in rural southern Michigan.
  • The first thing I learned to cook was pancakes.
  • The craziest thing I ever made was mint-flavored green cupcakes when I was 13. My family didn’t like them much…
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Kymberley @gfreedeliciously
Coach | Cook | Creator | Publisher

A self-taught Gfree lifestyle expert on [most] gluten-free things, I’ve always loved cooking and creating delicious foods from scratch for myself and those I love.

My journey began when everything I thought I knew about cooking and eating suddenly changed when I discovered I was celiac. So, I re-learned how to eat, cook, and navigate through life gluten-free – trusting God and His plan for me.

I live in the Holylands of Central Wisconsin. All the recipes you’ll find here are gluten-free and inspired by the people and places I love most. Whenever possible, I cook with seasonal ingredients using fresh whole foods, making dishes suitable for everyday life and bringing food lovers together at the same table. I hope my recipes, and tips can make your life a little easier.

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