Do you feel shaky, tired, fatigued? Are you on a low carb diet? It may be symptoms of mild dehydration if it’s hot out and you’ve been sweating and drinking extra water isn’t helping.
I have an awesome recipe here for a DIY Low Carb Electrolyte Drink to battle the fatigue and get you feeling great again in no time!
Note: This post may contain affiliate links. That means I may make a small commission at no cost to you. For my full disclosure go here.
How Do I Know I Need a Low Carb Electrolyte Drink?
The first thing you need to remember is that the Low Carb Flu (or Keto Flu) is different from actual DEHYDRATION. We’ll go into the Keto Flu in another post but this one is going to tackle the symptoms of mild dehydration on the Keto Diet and how to fix (or avoid!) them.
If you feel:
- fatigued (more than normal – face it, we’re ALL tired these days!)
If you have:
- a headache
- Twitching and/or muscle spasms
… you may be dehydrated or on your way to it.
Any of those symptoms can be attributed to many other things, but if you’re on the Keto Diet you may want to try electrolytes instead. This DIY Low Carb Electrolyte Drink fits the bill whether you are dieting or not.
But I’m Not Doing Any Exercise!
Many people think sports drinks are for people who are engaging in sports – but that’s not entirely true.
You can become dehydrated even when you think you are hydrating! Drinking coffee or tea actually can contribute to dehydration.
Wnt to hear another one? Talking can dehydrate you! Yep, you lose moisture as you talk.
The Commodore works out in the Texas heat every day PLUS talks non-stop for about 90 minutes out of every two hours. On top of that, he’s a migraine sufferer. For three seasons of the year, we have a constant battle to keep him upright and moving forward.
If that were not enough, he is also addicted to Swee Tea (yes, it’s a proper noun here) and drinks coffee in the morning so he starts off with a deficit. The ingredients in the store-bought sports drinks are a migraine trigger so we have to be very careful.
We all know we SHOULD be getting some exercise, right? Especially on Keto – exercise will greatly support fat loss. You can become dehydrated from even mild exercise such as walking or leisurely biking.
I’d be remiss if I didn’t say this: if your symptoms are severe get to your doctor or emergency room.
Why Should I Make a DIY Low Carb Electrolyte Drink?
We’ve all seen Gatorade and Powerade and those kinds of drinks. Have you looked at the ingredient list? They’re a chemical crap-storm. If we’re trying to rid our bodies of excess weight and get closer to a real food diet, those don’t fit the bill.
By keeping a few ingredients on hand you can make your own low carb electrolyte drink at home or even make packets of the dry ingredients to add to water if you’re on the run. Yes, I know there are already little packets on the market. (Please refer to chemical crap-storm comment above.)
I want to reiterate that this drink is not for curing you if your symptoms are severe. This is for mild cases.
The ingredients (see list below) can do double duty for you since you can use them in other things!
To make the base for this drink you’ll need:
- Base liquid: Water (or coconut water, or even Bai drinks – they are yummy!)
- Salt (a good one – sea salt, Pink Himalayan, etc)
- Magnesium powder (I use Natural Calm)
- Baobab antioxidant powder (1 net carb per 2 tablespoons)
- Stevia drops or packets
You can vary this recipe to make it your own – that’s why I call it a base.
Here is the point: this recipe will be a great base for you to start with and may taste fairly bland. That’s okay. It goes down easy just the way it is but isn’t exciting. I shouldn’t be saying that, should I? But it’s the truth and I want to set your expectations first.
I do need to tell you, though, that I played with it to suit my tastes. 1/4 teaspoon each of orange extract and vanilla extract amped up the flavor and gave me a great tartness!
Let’s Talk About the Ingredients
Coconut water is great for hydrating on its own but if you don’t have any of it using regular water is perfectly fine. If you have a Soda Stream, you can even carbonate regular water so it becomes fizzy. They have really dropped in price since I got mine!
Caution: Don’t carbonate anything but plain water. Unless, of course, you ENJOY cleaning the ceiling, floor, and anything within 10 feet. You have been warned.
Using a Bai drink as your liquid base is a great flavor option too. I love those things! If you’re trying to stay within a budget, remember that they are around $2 a pop
You can make a lovely herbal tea with the water to change things up (a tea with orange or another citrus in it would work great!)
Vary the Stevia – use flavored drops like orange drops or lemon drops instead. You can use flavor extracts – anything you like to make it yours. I start with one drop per cup of liquid – and taste until you get your favorite amount of sweetness. I use 6 for more tartness and go up from there. You can also use the Stevia packets. They’re great for making a dry mix to add to a water bottle.
You want to use good salt too. The better salts have more minerals that will help support your body. If you’re going to use salt you might as well use some salt that’s good for you! I tend to use Pink Himalayan salt in all my cooking.
Magnesium powder lasts a long time so don’t be taken aback by the price. I use Natural Calm. I even take it before bedtime because it helps me sleep. I don’t wake up with leg cramps or have restless legs if I remember to take it. Natural Calm also makes one with calcium added as well.
Baobab antioxidant powder has a lovely citrus taste and is packed with Vitamin C. It’s a superfood and helps boost the immune system, lowers inflammation and a host of other things. It contains magnesium, calcium, iron, and potassium.
I do have one warning, though. If you take too much you can have some unpleasant gastrointestinal challenges. Two tablespoons per day are about as much as I would go – and not all at once. You should build up to that amount, not start there! It would take 4 servings of this drink to get up to 2 tablespoons.
You can get benefits of Baobab antioxidant powder by adding it to other things too – it’s not just for drinks. Read more about its health benefits over at Aduna.com.
This base drink is an excellent way to rehydrate and replenish electrolytes lost during exercise or Keto and Low Carb dieting. Read the post for tips on how to make it your own!
- 2 cups water or other base liquid slightly warm
- 1/8 teaspoon Himalayan Pink Salt
- 1/2 teaspoon Magnesium Powder
- 1.5 teaspoons Baobab Antioxidant powder
- 2-6 drops Liquid Stevia
Combine dry ingredients and add to base liquid. Stir well.
Add Stevia drops to taste. I like 6 to 8. Cool in refrigerator before drinking.
You'll need to shake it well before you drink in case the powders settle. Easy to double the recipe but I wouldn't make more than that. Use within 3-4 days.
If you want to jazz it up, and 1/4 teaspoon orange extract and 1/4 teaspoon vanilla extract. Fizzing your water before adding the rest makes it a great restorative almost-cocktail! Baobab has 1 net carb for 2 tablespoons so this has .25 carbs.
Please see the post for ways to make this your own. As written, it is fairly bland and that's on purpose. It's easy to drink as is but you can dress it up.
For base liquid you can also use:
This DIY Low Carb Electrolyte Drink is such a super easy recipe and so good for you on all levels!
You can make a full quart – just double the recipe. I wouldn’t do more than that because you do need to shake well before you drink.
Not everyone will need to use a drink like this to replenish electrolytes. Plain water is good but this drink is better than reaching for a sugar-laden soda or even fruit juice.
On Keto and Low Carb we need to be mindful of insulin spikes. This is a great option to reach for if you experience any of the dehydration symptoms.
Tried it? Tell me how you made it your own!
Need Keto Help?
- How to Get Started with the Keto Diet For Beginners
- The Ultimate Keto Grocery List to Lose Weight on the Ketogenic Diet
- Keto Beginners Tips – 48+ Tough Love Tips and Tricks
- Part 1 – How to Plan for Success on Your Keto Diet on a Budget
- Part 2 – How to Save More Money When You Start Your Keto Diet
- Part 3 –How to Do Cheap Keto Meals for Keto on a Budget
- Part 4 –How to Shop and Save Money For Keto on a Budget
- Part 5 –How to Meal Prep to Save Time For Keto on a Budget
- More Cheap Keto Meals to Help You Save Money and Lose Weight!