This 4 ingredient electrolyte drink is a simple recipe that works as an alternative to powder-based electrolyte drinks for sports. 

Why Electrolytes Matter

Electrolytes — such as sodium, potassium, magnesium, and calcium — are minerals that help regulate fluid balance, muscle function, and nerve signalling in the body. When you sweat, you lose these minerals and need to replenish them. This recipe is a tasty way to do just that using everyday ingredients from your kitchen.

Recipe

Prep time: 5 min
Serves: Enough for two 500 mL bidons / 6 glasses

Ingredients

600 mL water
200 mL coconut water
2 grapefruits or 200 mL of freshly pressed grapefruit juice
A pinch of salt (0.5 g of salt)

How to Make

1. Pour water and coconut water into a bowl
2. Add salt to the bowl
3. Half the grapefruits and squeeze the juice
4. Add the juice to the bowl and mix well to dissolve the salt
5. Pour into two 500 mL bidons or divide into 6 glasses
   

Tips & Variations

• Swap one of the pink grapefruits for an orange if you prefer a milder citrus flavour
• If you are to enjoy the drink outside of sports, try making a fizzy version with sparkling water
• Make a larger batch and store in the fridge — it keeps well for up to 12 hours

Simple, natural, and genuinely refreshing. Give it a try and enjoy the process of making your own hydration drink at home!

The Science Behind It

Each ingredient plays a role:

• Coconut water — naturally high in potassium (~200 mg per 100 mL), which helps with muscle function and hydration.
• Table salt — supplies sodium, which is essential for fluid retention and maintaining electrolyte balance during exercise.

When to Drink It

This drink works great during or after physical activity, a sauna session, a spa visit, if it is a hot day, or whenever you want a homemade hydration boost.