DIY Electrolyte Replacement For Runners

My Favorite Homemade Electrolyte Drink

When your are running in the heat, you must keep those electrolytes balanced. While there are many commercial products easily accessible but contain ingredients such as Dextrose, Citric Acid, Potassium Citrate, Sodium Chloride, Sodium Citrate, Natural Flavor, Sucralose, Acesulfame Potassium, Zinc Gluconate, Red 40 and Blue 1 and other rather excessive things like brominated vegetable oils along with refined sugars and artificial colors. That all feels a bit much when I am just trying to get rehydrated after a tough or long workout in the heat.

Electrolytes are basically salts – specifically the ions in salt. According to Discovery Health, “electrolytes are important because they are what your cells (especially nerve, heart, muscle) use to maintain voltages across their cell membranes and to carry electrical impulses (nerve impulses, muscle contractions) across themselves and to other cells.”

When you are exercising, especially in the heat, you are losing electrolytes (specifically sodium and potassium) through sweat and need to replenish them. Salt  is a key ingredient in getting electrolytes into the body, specifically pink Himalayan salt. Commercial table salt is processed, it is completely stripped of its natural nutrients. In the manufacturing process, sodium remains in table salt and bleach is added during sterilization. Yuck.

Not only is Himalayan pink salt processed differently from table salt, it’s loaded with with nutrients and health benefits your body needs. It contains over 80 essential minerals and elements including, sulphate, potassium, magnesium, calcium, and chloride. Not only is it key to getting electrolytes into your body after your workouts in the heat, it supports digestion, soothes tired muscles when added to epsom salts in the bath, helps to rejuvenate the skin flushing out toxins and Himalayan salt lamps help to purify the air naturally.

Since moving to Costa Rica and running in intesnse year round heat, I have nailed down the perfect all natural and super simple electrolyte replacement drink using ingredients easy to find at your local grocery store – AND is super quick and easy to make.

DIY Electrolyte Drink


  • 1 ½ – 2 cups water
  • Juice of ½ lemon
  • ⅛ to ¼ tsp pink himalyan salt
  • 2 tsp raw honey (local if possible)

Add everything into a mason jar with a lid and shake well to combine. Drink up!