Homemade Electrolyte Drink

Homemade Electrolyte Drink to Avoid the Keto Flu

Have you been hesitating on starting the ketogenic diet because of the horrors you’ve heard about the keto flu? I understand your fears! That’s why I’m sharing this very simple strategy for management of your electrolytes.

When you start the keto diet it’s exciting. But, you need to know …

If you are following a low carb or ketogenic lifestyle and you’re experiencing at least one of the symptoms below, you have an electrolyte deficiency.

You need this homemade electrolyte drink in your low carb life! It can help you manage or even avoid keto flu all together! All you need are three simple ingredients: magnesium, potassium, and sodium. These can be bought wither online or your local markets.

Electrolyte deficiency is not a surprise when refraining from carbs on a strict low carb plan. You might be asking yourself: Do I need to take supplements on keto? You don’t. But, supplements, even the ones you create at home, can ease you into fat burning.

In this article you will learn how to make an electrolyte drink at home that will alleviate the “keto flu” symptoms fast. Many people think the store bought sports drinks are the way to go.

Sports Drinks: The Wrong Electrolyte Drink for Keto

Popular Store Bought Sports Drink Label

Don’t buy store bought sports drinks. They are filled with excess ingredients that are not essential to your fuel needs. Just look at this lable taken from a common sports drink

Your electrolye requirements are much more demanding than an over the counter sports drink.

According to Dr. Steven Phinney, a renown physician and keto expert has this to say about electrolytes on his Virta Health blog:

In short, 3000-5000 mg of sodium and 3000-4000 mg of potassium on average are needed as part of a well-formulated ketogenic diet. For sodium and potassium (aka electrolytes), rather than trying to track them directly (which is frustrating at best), we recommend salting food to taste, adding 2 grams of sodium as broth or bouillon, and eating 5 servings of non-starchy vegetables daily. For magnesium, 300-500 mg is an initial recommendation.” (1)

I know this is obvious, but with a homemade electrolyte drink you can control what’s in it. If you make the basic recipe here’s what you’ll get.

  • 2 carbs
  • 840 mg sodium (2)
  • 494 mg of potassium (3)
  • 350 mg of magnesium (4)


According to Harvard Medical Center:

“Too little potassium and too much sodium is bad for the heart and general health.” (5)

Knowing what you’re consuming and why is important to your long term health. This is one easy way to take control. Make your won homemade electrolyte drink.

Compare that to the commercial sports drink label you’re getting a whole lot more of what you need with a whole lot less of things you don’t need.

As always, it’s a good idea to consult you medical professional for guidance.

Signs You’re Electrolytes are Lacking

Electrolyte Imbalance: Symptoms

  • Weakness
  • Tiredness
  • Dizziness
  • Nausea
  • Headache
  • Fatigue
  • Twitching
  • Confusion
  • Anxiety
  • Irritability
  • Brain Fog
  • Leg Cramps
  • Constipation

What Are Electrolytes?

Sodium, potassium, magnesium, calcium, and chloride make up electrolytes. (6) They exchange electrical impulses throughout your body. You can get them from natural food sources, but probably not enough.

Electrolytes help your muscles contract and help move electrical impulses throughout your body. When you get cramps your body is telling you your electrolyte tank is tipping on empty.

Living the low carb life, you always have to be aware of electrolytes. Otherwise, you will experience some of the symptoms above.

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Why do You Get the Keto Flu?

Homemade Electrolyte Drink to Avoid Keto Flu

On keto, your kidneys release salt quickly. Your body releases retained water. This is a good thing because it reduces inflammation. If you have yet to start on keto yet, you can avoid this all together reading this article.

Everyone responds to keto differently. Some have greater side effects like electrolyte issues. (I wrote another article about how to avoid keto flu to help you transition more smoothly. You ate a pretty high-carb, high-sugar diet before starting keto, chances are you’ll experience more keto flu symptoms. You can lower the odds you’ll suffer from keto side effects by following the diet correctly and eating healthy sources of fats (i.e, unprocessed and whole foods) and other nutrients — especially B vitamins and electrolytes.

Dr. Berg also address how some experience the keto flu and some don’t:

If you’re just starting with your ketogenic diet journey, you may experience some side effects as your body prepares to get into ketosis. Some people get serious keto fatigue, keto rash, and even keto flu. On the other hand, other people don’t. They go right into ketosis, adapting fast and encountering no problems. (7)

The point here, is that you may or may not get keto flu, but if you do, this simple homemade electrolyte drink that can cure your symptoms.

Homemade Keto Electrolyte Drink

Homemade Electrolyte Drink: Avoid Keto Flu

This recipes is essential to the ketogenic and low carb lifestyle. It’s a staple in my life. Easy to make. Easy to drink, and it’s cheap. Best part is, I’m empowered to control how I feel.

This makes one serving and contains approximately 10 calories. It’s a life saver that will keep you motivated and focused on your weight loss goals.


  • 1 cup water
  • The juice of 1/2 medium lemon (optional)
  • ½ tsp cream of tartar (or nu-salt)
  • ¼ tsp pink Himalayan Salt
  • 2 tsp Natural Calm magnesium supplement
  • Sweetener to taste (optional)

Note: You can add stevia or mung fruit to sweeten if desired


Mix well all the ingredients and drink. You can down it or sip on it. (Personally I slam it!). It gets rid of headaches, cramps, and brain fog in minutes.

The next question is usually…

When and how often do I take my electrolyte drink?

Good question. You want to make sure you’re replenishing your electrolytes regularly. Being proactive is the best approach. Even if you feel like you don’t need it, drink it.

My suggestion, based on my own experience (remember i am not a medical adviser) is that drinking it between breakfast and lunch is a good idea, then again between lunch and dinner time.

This works well if you drink it before you have symptom of keto flu. If any of the KF symptoms start creeping up, make another one. or shift the times you drink it.

Adjusting the timing may make a significant difference. Your body is processing sugars. Your insulin levels will be low. Your hormones will be effected and your body is producing ketones for the first time. The timing of when can’t really be predicted.

Here is how I suggest determining when you should supplement with and electrolyte drink recipe:

When you first start restricting carbs-

  • Drink it in the late afternoon routine even before symptoms arise.
  • Observe your body’s response with a special focus potential brain fog, focus issues and headaches. These may be the first signs your electrolyte deficient.
  • Don’t force this drink into your diet if you feel fine. If you seem relatively unaffected by the process of shifting to a fat burner – which is possible for some people – just keep doing what you’re doing.
  • Drink it when you clearly feel lethargic or nauseous. It will quickly reduce the sickly feeling to the point where can move through your day nearly unaffected.

Nutritional Content

Micro-nutrient details for your electrolyte drink:

Serving: 1 Cup | Carbohydrates: 4 g | Sodium: 840 mg | Potassium: 494 mg | 350 mg Mangesium

What’s Your Electrolyte Goal?

According to the medical community it’s suggested you consume these approximate daily equivalents:

• 2300 mg of sodium chloride(salt) (7)

• 2000 mg of potassium(8)

• 360-420 mg of magnesium (chelated) (9)

The above recommendation of electrolytes are estimate. You health, age, and other factors impact your specific needs. There is no exact formula to keto. Your needs are different than other people’s.

You need to experiment with the amounts of each ingredient and frequency.  Observe how your body reacts when you make adjustments.

If you want to avoid the keto flu while living the low carb or ketogentic life, include this drink as one of supplements on keto and you will avoid those frustrating issues listed above.

Do you want more information on keto before you get started? Check out our Beginners Guide to Keto for more information. The FAQ page has some good insight for you too.

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