The Ultimate Electrolyte Drink - Hydration That Works

Pavla Borg Author

Natural recipes for hydration after breathwork, sauna, fasting, and fitness. Clean, sugar-free recipes + my favourite brands.

We often hear that hydration is all about drinking enough water. But here’s the truth: without electrolytes, water alone can’t do its job properly. 

That’s why after a sweaty workout, a long beach walk, or even just a busy day, you might feel tired, foggy, or crampy, even if you’ve been sipping water all along.

Electrolytes are the spark that keeps our inner currents flowing. Think of them as your body’s natural electricity: tiny minerals like sodium, potassium and magnesium that help your muscles contract, your nerves fire and your energy stay steady.

Instead of grabbing a neon-coloured sports drink full of sugar and additives, you can whip up a clean, powerful electrolyte drink at home. Not only is it cheaper, but you’ll know exactly what’s in it and why it works.

I first became really aware of how essential electrolytes are during my Kilimanjaro climb. At high altitude, hydration isn’t just about drinking water, it’s about keeping your mineral balance steady to avoid fatigue and altitude sickness. Thankfully, I had brought them along and they became a quiet ally that kept me strong, steady and clear-headed. What surprised me, though, was how hard it was to find electrolytes that weren’t loaded with sweeteners or tasting artificial. That’s when I started experimenting with my own homemade blends - clean, simple and effective. Over time, it became one of my go-to rituals, especially during fasting, workouts or sauna.

Electrolyte Pro Tip
Electrolytes absorb best when paired with a little glucose (like lemon juice or a drizzle of honey). That’s why your homemade elixir works better than plain water, it restores minerals and helps your body actually use them.

The Ultimate Electrolyte Drink Recipe

Why This Recipe Works

• Sodium & Potassium – Keep muscles happy, prevent cramps and fight fatigue.
• Baking Soda – Supports pH balance and endurance.
• Lemon Juice – Adds a touch of natural glucose to help sodium absorption.
• Raw Honey (tiny amount) – Boosts hydration and energy gently.
• Magnesium – Crucial for relaxation, nerve function and warding off cramps.
• Apple Cider Vinegar – Helps your body absorb minerals better and supports digestion.

Ingredients:

• 500ml water (2 cups - see below)
• ¼ tsp sea salt or Himalayan pink salt
• ¼ tsp potassium chloride (cream of tartar)
• ¼ tsp baking soda
• 1 tbsp fresh lemon or lime juice
• ¼ tsp raw honey (or dextrose)
• ½ tsp magnesium glycinate or citrate
• 1 tbsp apple cider vinegar

Instructions:

Mix everything in a large jug. Stir well before pouring each serving. Sip slowly, ideally after movement, sauna, ice bath or whenever you need a lift.

Coconut Water Upgrade

For extra hydration power and a smoother taste, swap 1 cup of water for 1 cup of pure coconut water. This adds natural potassium, magnesium and a touch of natural sweetness.

(Tip: if you’re following keto or fasting, stick with the classic recipe or the keto version below.)

A Keto-Friendly Electrolyte Elixir 

If you’re eating low-carb or keto, this salty elixir is your best friend. No sugar spikes, just clean minerals to restore balance.

Ingredients:

• 1.9 litres water
• 1 tsp sea salt or Himalayan pink salt
• ½ tsp magnesium glycinate or citrate
• 120 ml freshly squeezed lemon juice

Instructions:

Mix in a 2 liters jug. Stir well before each serving.

When to Drink Electrolytes

Electrolytes aren’t just for athletes or mountain climbs - they’re also powerful allies in everyday wellness rituals:

• After Breathwork: Deep breathing is detoxifying. It shifts the acid–alkaline balance in the body, mobilises CO₂ and helps flush out waste. Rehydrating with electrolytes afterwards supports this cleansing process and helps your body find its balance again.
• After Sauna: Sweating is one of the body’s natural detox pathways but with every drop of sweat, we lose minerals too. Replenishing electrolytes after sauna helps you recover faster, avoid headaches and maintain steady energy.
• After Ice Baths: While cold exposure doesn’t cause the same mineral loss as sweating, it does create a strong stress response. Supporting your body with hydration before and after can help regulate blood pressure, circulation and recovery. Some people find a warm electrolyte drink afterwards especially grounding.

My Favourite Ready-Made Electrolytes

Sometimes life is busy and convenience wins. The problem? Most electrolyte drinks are full of artificial flavours or overly sweetened. Two brands I genuinely enjoy and recommend are:

• DoTerra MetaPWR Recharge - my personal favourite is Wild Strawberry, but there’s also a refreshing Lemon & Lime. What I love most is that DoTerra uses botanicals and stevia, making it taste natural without the fake aftertaste.

• LMNT - clean, salty, and perfect for anyone following low-carb or fasting.

• The-state-of-the-art Hydromaster/electrolyte - the ultimate hydration supplement designed by Dr. Nasha Winters (get 10% discount with my code PAVLABORG) 

Ready to explore more?

Electrolytes are just one way to support your flow. If one simple drink can reset your energy, imagine what five days of guided breathwork, rituals, and reflections can do. That’s exactly what you’ll find in my Inner Strength in Action minicourse.

See you in the next breath, 

Pavla 💛

Next up:

Ignite your Solar Plexus fire with turmeric, breath and rituals to shift from burnout to brilliance.

Disclaimer:
This recipe is for educational and wellness purposes only and is not intended as medical advice. I share what works for me but everyone’s body is different. If you have health conditions (especially kidney, heart or blood pressure concerns) or are taking medications, please consult your healthcare provider before making electrolyte drinks or adding supplements to your routine.

Categories: : Recipes, Sacral