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I've been making my own electrolyte drink for years, pretty much ever since I started following a low-carb diet and learnt about the keto-flu — the hard way!
Making your own electrolyte drink is super easy. Not only it's sugar free but it tastes so much better than any products I've tried. If you keep it simple without berries, the net carbs per serving will drop to only 1.7 grams.
Or you can add more flavor by using berries and make a batch of my Keto Blueberry & Lemon Electrolyte Drink, or this delicious Strawberry & Lime Electrolyte Drink.
In this recipe I used my Low-Carb Strawberry Syrup. It's smooth and creamy and apart from this keto electrolyte drink, it's great for mixing with just sparkling water, or drizzled over some Keto Vanilla Ice Cream. Yum!
Recipe Tips and Swaps
If you're worried about the carb count, feel free to reduce the amount of strawberry syrup in this recipe. It's really easy to do that in our KetoDiet App! All of the meals that I share here are automatically posted in the App where you can clone and modify them to your liking.
Here are tips for making sugar-free electrolyte drink at home:
- Drink with meals (not on an empty stomach). Start with a cup per day and increase to no more than 2 cups per day to avoid stomach discomfort. Too much magnesium citrate causes loose stools so keep that in mind. One cup will provide about 50% of your daily magnesium and two cups will cover your daily needs.
- Instead of potassium chloride, you can use lite salt or cream of tartar. To read more about potassium supplements, check out this post: The Importance of Potassium in Low-Carb Diets.
- Instead of Erythritol, you can use other healthy low-carb sweeteners from this list, or skip the sweetener altogether.
- If you don't like sweeteners, they can be omitted.
- Nutrition facts in blueberries are estimated and counted partially (80%) as part of the pulp and the peel are discarded.
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Hands-on Overall
Serving size about 1 cup, 240 ml/ 8 fl oz
Nutritional values (per about 1 cup, 240 ml/ 8 fl oz)
Net carbs3.5 grams
Protein0.3 grams
Fat0.2 grams
Calories19 kcal
Calories from carbs 84%, protein 8%, fat 8%
Total carbs4.5 gramsFiber1 gramsSugars2.4 gramsSaturated fat0 gramsSodium105 mg(5% RDA)Magnesium183 mg(46% RDA)Potassium263 mg(13% EMR)
Ingredients (makes about 6 cups)
Instructions
- Prepare the Low-Carb Strawberry Syrup. If you have this ready, it will only take 5 minutes to make this electrolyte drink recipe. Otherwise, you'll need about an hour to make the syrup and chill it. You will only need 1 1/2 cups so store the remaining syrup in the fridge.
- Juice the limes. Instead of limes you can use lemons.
- Pour the water into a large jug or a large mason jar. Add the strawberry syrup.
- Add the lime juice, potassium chloride, salt and magnesium powder.
- Stir to combine (it will foam). Taste and add stevia or other low-carb sweetener if needed. Let it sit until the fizzing has completely settled (this is essential for best magnesium absorption).
- Place ice in a serving glass and pour in the strawberry lime electrolyte drink (about 1 cup/ 240 ml per serving).
- Serve chilled over ice. Store the strawberry lime electrolyte drink in the fridge for up to 4 days. Stir before serving.
Strawberry & Lime Electrolyte Drink
Step by Step
Ingredients
Instructions
- Prepare the Low-Carb Strawberry Syrup. If you have this ready, it will only take 5 minutes to make this electrolyte drink recipe. Otherwise, you'll need about an hour to make the syrup and chill it. You will only need 1 1/2 cups so store the remaining syrup in the fridge.
- Juice the limes. Instead of limes you can use lemons.
- Pour the water into a large jug or a large mason jar. Add the strawberry syrup.
- Add the lime juice, potassium chloride, salt and magnesium powder.
- Stir to combine (it will foam). Taste and add stevia or other low-carb sweetener if needed. Let it sit until the fizzing has completely settled (this is essential for best magnesium absorption).
- Place ice in a serving glass and pour in the strawberry lime electrolyte drink (about 1 cup/ 240 ml per serving).
- Serve chilled over ice. Store the strawberry lime electrolyte drink in the fridge for up to 4 days. Stir before serving.
Nutrition (per serving, about 1 cup, 240 ml/ 8 fl oz)
Calories19kcal
Net Carbs3.5g
Carbohydrates4.5g
Protein0.3g
Fat0.2g
Saturated Fat0g
Fiber1g
Sugar2.4g
Sodium105mg
Magnesium183mg
Potassium263mg
Detailed nutritional breakdown (per about 1 cup, 240 ml/ 8 fl oz)
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