This hydrating electrolyte drink is probably the one keto recipe I make most. I usually have 2-3 batches of this every day. It’s also the one people have specifically asked me for the most too.
Supplementing electrolytes is a vital component of the keto lifestyle. When carb intake is low, your electrolytes can become out of balance causing a number of unpleasant symptoms like fatigue, weakness, headaches, dizziness, difficulty concentrating, and muscle spasms/twitching. This is commonly referred to as ‘keto flu.’
When you restrict carbs, the body starts processing electrolytes differently. In the low insulin conditions that are created from this, the kidneys excrete more sodium. Since there is a delicate balance between sodium and other electrolytes in the body, this can disrupt other electrolytes as well. (*Read Ketogenic Diets and Physical Performance for more detailed info.)
My recipe includes Himalayan pink sea salt as the source of sodium and cream of tartar as the the source of potassium. The raw apple cider vinegar helps you absorbs the minerals in the drink while having other benefits, blood sugar control and aiding in fat loss. It also help increase the level of healthy bacteria in your gut. Check out Thomas DeLaurer’s video on the benefits of ACV. The baking soda is added for its anti-inflammatory benefits (More info about baking soda for reducing inflammation.) And lastly the lemon/lime juice adds a little taste but also vitamin C, antioxidants. It also helps balance pH levels and reduce inflammation. It also supports digestive health and weight loss. (Watch this video by Thomas DeLaurer for more info about the benefits of lemons.)
How much of this electrolyte drink you need depends on you. I drink one in the morning and one after any workout I do, which usually amounts to 2-3 a day. When it’s hot out, I may even have more. You may need more or less depending on your activity levels, local temperatures, as well as the rate at which your body burns through electrolytes. Just a quick reminder here that I’m not a doctor, and this information comes from my own research and experience. You may want to consult with your family physician (hopefully they’re familiar with ketogenic diets, as many are woefully not up-to-date on ketogenic diets and modern nutrition research.
Hydrating Electrolyte Drink Recipe
- 1 tablespoon raw cider vinegar (*If you find this too strong, dial it back to 1-2 teaspoons.)
- ¼ teaspoon Himalayan pink sea salt
- ⅛ teaspoon cream of tartar
- ⅛ teaspoon baking soda
- 2 teaspoons lemon or lime juice, freshly squeezed
- 500ml (2 cups) water
- Stir together all the above ingredients in a large glass until fully absorbed then drink up!
This drink is made to be a zero-calorie drink so it can be drink while fasting with affecting your fast. If you feel like it’s too bitter and you need to offset it with a bit of sweetness, you can add a few drops of liquid stevia, but bear in mind that depending on how much you use, and your own body’s sensitivity to it, stevia can cause your insulin levels to go up and make you feel hungry, so bear that in mind.
Did you give this keto hydrating electrolyte drink recipe a try? Please share your thoughts in the comments. And if you post any pics on Instagram, please tag me so I can see them. Enjoy! :)