Beat Keto-Flu with Homemade Electrolyte Drink

Beat Keto-Flu with Homemade Electrolyte DrinkPin recipeFollow us 47.2k

This recipe was inspired by a great electrolyte drink created by Wellness Mama. Apart from using electrolyte drinks for rehydrating during sports, it's an effective natural keto-flu remedy. Electrolytes, especially magnesium, are often deficient when you eat less than 20-30 g net carbs.

Making an electrolyte drink that tastes good was a real challenge. At first, the drink was too salty and I had to make a few batches before I was happy with the result. I used slightly different ingredients than the original recipe to increase the potassium and magnesium content and to make it suitable for a keto diet. If you've ever been through keto-flu, you know how bad the symptoms can be: headaches, muscle weakness, cramps or fatigue are just some of the side effects you don't want to experience during the transitional period of the ketogenic diet.

Great for pinning: Quick Guide to Keto-flu Remedies

Hands-onOverall

Nutritional values (per cup)

1.7 grams 0 grams 0.1 grams 0.1 grams 0 grams 6 calories
Total Carbs1.7grams
Fiber0grams
Net Carbs1.7grams
Protein0.1grams
Fat0.1grams
of which Saturated0grams
Energy6kcal
Sodium103mg (5% RDA)
Magnesium178mg (45% RDA)
Potassium216mg (11% EMR)

Macronutrient ratio: Calories from carbs (90%), protein (4%), fat (6%). If you need to add more sodium to your diet, try Homemade Bone Broth!. For more potassium try avocados!

Ingredients (makes ~ 6 cups)

You can use coconut water instead of water for extra electrolyte boost, especially potassium and sodium. The downside is that coconut water may be too high in carbs for some people. There are about 6 grams of net carbs, 600 mg potassium, 252 g sodium and 60 mg magnesium per cup of coconut water. Instead of Erythritol, can use other healthy low-carb sweetener from this list

Instructions

  1. Juice the lemons or limes (or a combination of both). Beat Keto-Flu with Homemade Electrolyte Drink
  2. Place everything in a jug and stir until well combined and no crystals appear on the bottom. Beat Keto-Flu with Homemade Electrolyte Drink
  3. Add some ice cubes if needed and enjoy! If you suffer from keto-flu symptoms, have 2-3 cups per day and also add more sodium to your diet (try Homemade Bone Broth). Beat Keto-Flu with Homemade Electrolyte Drink

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Comments (71)

I love this recipe! I leave out the sweentener and just chug it quickly. I do have one question, any idea how long it can last in the fridge? Is it okay to drink a batch over a couple days?

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Hi Emily, yes, you can keep it in the fridge for up to about 3 days. The only thing that may go bad if you keep it for longer is the lemon or lime juice (you would notice from the smell).

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Thanks for the great recipe. How much should I drink every day?

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Hi Peter, it depends on your electrolyte intake but one cup per day is good to start with (or up to 2 cups a day).

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I can't have citrus fruit and already take a 400mg magnesium supplement a day. So have made up my own version of this which gives 1719mg of sodium and 924mg of potassium. I plan to drink it just once a day. Is this too much sodium and potassium? Or conversely, not enough?
I use a peppermint tea bag, lite salt, pink Himalayan salt and 3 tspns of erythritol. I need to work on it as it tastes pretty rough!
Hoping you can help me get my daily potassium and sodium intake right. Thanks!

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Hi, What's the difference between Potassium Chloride(Bulk Supplements) and Potassium Citrate(Bulk Supplements)? Can I use Potassium Citrate instead? If the answer is yes, what dose would you recommend to do the drink?
Blessings,
Joanne

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I can't eat/drink citrus, is there a way to make this without lemon or lime? Thanks.

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Yes you can skip it but you will need to use something else to add flavour - maybe crushed raspberries or blackberries (pressed through a sieve, seeds removed)? Smile

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Good idea. Thanks!

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I'm very sensitive to magnesium citrate and use this brand instead:
www.amazon.com/.../ref=sr_1_1_a_itFilter
I'm wondering if I should open the capsules and pour the powder into the electrolyte drink? If so, how many capsules should I put in there?
Thanks so much!

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Hi Jacki, yes you can do that. The number of capsules depends on the recommended amounts. One capsule contains 200 mg, so you can use 5 capsules (instead of 2 tablespoons of Calm) to get the same amount of magnesium in this recipe.

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Thank you for this excellent blog. I am at the end of day 3, and I have been cooking up a storm in my kitchen (I usually hate cooking). Your recipes are amazing and so delicious, no cravings at all, no hunger. Was thinking this would be easy when suddenly keto flu announced itself this afternoon. Not at all a nice feeling. Shaky, dizzy, brain fog, muscle twitches, a bit of a headache.
I made this drink (omitted the powdered magnesium as there was no supply at our local health food shop that didn't contain additives). I take magnesium as an oral supplement though, and upped the dose to two 150mg tablets today. And now I feel fine. In fact, because I only an hour ago felt so rotten, I now feel amazing, brilliant, wonderful.
Thank you again, and please keep up this amazing work you're doing.
Greetings from Sweden.

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That's great, I'm glad it helped!

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Hey I am having really bad heart palpitations since I started 5 days back after my first refeed after doing 1 month keto earlier. I have been busy and not been able to take enough veggies. So palps are a part of the flu ?? It's really worse. They haven't gone from last 2 days. I am thinking of giving up. Its so frustrating

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Hi Ankita, have you increased your electrolyte intake? Typically, this happens when you have the wrong level of potassium (I suppose it won't be too high so it's more likely you are deficient). Have a look at this post for more info on electrolytes and which foods are high in them: "Keto-flu" and Sufficient Intake of Electrolytes

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I know I'm a bit later to this party, but this product called magsmart did wonders for my heart palpitations

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I know this is an old comment, but for anyone scrolling through who can relate... I've had heart palpitations starting keto and it was a potassium imbalance. It was very important for me to prioritize potassium-rich veggies (especially avocado), drink broth (I make mine with chicken feet, kale and herbs to help boost potassium), and use lite salt. This recipe is awesome for that, btw!
In the end, I was taking in a lot of potassium. I also made sure my sodium was up to slow down how often I was urinating. I ate bacon, smoked salmon, salted all my food and had salt in broth. I had to let go of my fear of salt and supplementing potassium in order to get over these major symptoms, but it is possible!

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Hey this is great! I used pink lemonade herbal tea and the raspberry lemonade calm. Sooooooo good!
Just one question? Where do the carbs come from? All the ingredients are carb free.

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Thank you! There are some carbs in the lemon/lime juice Smile

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I'm confused. You recommend in the recipe, "2 tbsp Natural Calm magnesium supplement", but down below you recommend cutting Calm magnesium in half, use 1 teaspoon, instead of 2 teaspoons. Which is it? Thanks so much.

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Sorry about the confusion. My comment below refers to general daily intake, not the amount used in this recipe. The recipe still uses 2 tablespoons.

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I had some stomach discomfort when I started taking magnesium about 6 months ago, but it went pretty quickly, after two days or so.

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Martina, I'm wondering if you are experiencing any abdominal discomfort and bloating while using the Calm supplement. I just started using it and the bloating is just unbearable. I read somewhere that it is common for magnesium to do it unless it's chelated. Any advice on this?
Thanks!
Angelika

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I personally don't have any issues with it but I know some people are sensitive to magnesium citrate. You could either try to reduce the amount (use 1 teaspoon of Calm instead of the recommended 2 teaspoons) or you could try Magnesium Glycinate instead, this is a good option: Amazon link

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The recipe calls for 2T, not tsp. I'm wondering if that's a lot, or if you're drinking it too fast/too much.

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It's fine if you have just 1-2 cups but it is too much if you have more than that.

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I just keta for 2 days, but supplement with potassium malate and magnesium gluconate.

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Where can i buy magnesium calm.

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Hi Pat, I get mine on Amazon  - please, see the link in the list of ingredients.

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Is this stuff magical? I'm pretty sure it is =)

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It may be Smile)

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Would you mind to tell me how much potassium is in the 1/2 tsp of the salt substitute you are using.  Mine is 690mg per 1/4 tsp.  Just wanted to see if there is a difference.
Thank you,
Katie

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I used potassium chloride and there is 2160 mg in 1/2 tsp.

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Did Bulk Supplements change the formula for their potassium chloride? The nutrition label says that 1/32 tsp has 70mg, which, if I'm doing my math correctly, equates to 1120mg in 1/2 teaspoon, not the 2160mg that you mentioned?

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I think I know where the difference is. I checked the label and it says 1/32 tsp = 135 mg and I suppose that's total weight, not the amount of potassium which is 70 mg. When I looked at the ingredients, it's 100% potassium chloride (about 50% is potassium). So it's 2160 mg potassium chloride, about 50% of which is potassium (in 1/2 tsp).

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In that case, would you recommend doubling the amount of potassium cloride in your recipe to more closely match the potassium component to 2160mg?

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Yes you could do that (from nutritional perspective) but I'm not so sure about how that would affect the taste - it may be just too salty.

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I know the recipe says it makes 6 cups, but how often do you drink this? How long will the recipe stay fresh?

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You can have a cup or two every day and keep every batch for 5-6 days (refrigerated). I don't make this exact recipe every time. Sometimes I just make limeade/lemonade, usually unsweetened Smile

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I don't know if it's because I'm using the Jamieson Effervescent Magnesium instead of the "Natural Calm" but I am getting some serious side effects here.
Less Keto Flu! Fantastic!
But my bowels are emptying at a speed that could only be compared to a firehose. There was one other lady who said her stool was "more watery" and "more frequent" after this drink. I think she might be the politest woman on earth.
Maybe I need to seek out this "Natural Calm" stuff, because there is currently nothing calm about my bowels.

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Hi Sorin, it is made with magnesium citrate? That may cause this just like Natural Calm (also magnesium citrate). Have you tried Doctor's Best High Absorption Magnesium? (Amazon link)

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Hi, just wondering if this is generally ok to use daily, with or without keto flu symptoms?

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I make infused water (with herbs or berries), lemonade, limeade, usually unsweetened but I don't always add potassium. I drink magnesium (CALM) daily - yes, I think it is ok.

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Is the sweetener necessary in this or is that just for taste?

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It's just for taste - you can skip it Smile

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I know this is an old post but I make this in a very similar fashion except that I use the lemon flavor of Natural Calm, use about half 1/2 the lemon/lime juice and omit all the sweetener. I also add apple cider vinegar from time to time.

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That sounds tasty - I haven't tried the flavoured ones yet Smile

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This is so tasty!  Granted I bought raspberry-lemonade flavored Natural Calm, making it tangy which I love.  I was getting anxious about my potassium intake since pull supplements have such small dosages. Thank you!

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Thank you, I'm glad you like it Smile

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I have started keto diet three days ago.. I feel great.. But when should I start doing electrolytes ??

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Hi Tina, chances are you are not getting enough magnesium - I would always recommend supplementing it, unless you have any health issues listed here: "Keto-flu" and Sufficient Intake of Electrolytes

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I started getting HUGE hangovers after I started this and bouillon.  I was on keto before and I didn't get the huge hangovers, but now they are really bad after a drink.  
Has anyone else experimented with this or know what could be up?  I'm drinking tons of water.

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I haven't experienced anything like that with this drink or bouillon, actually the otherwise - I hope someone else can comment?

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I'm sorry to say that it turns out although this recipe was keeping me from having the awful flu-like feeling, it was causing me to have stools that were both more watery and more frequent (no cramping though), which I believe was due to the Calm magnesium citrate. I just mixed up another batch and used my magnesium malate. We'll see how that goes.

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I'm sorry to hear that Mary. Yes, another magnesium supplement should fix this - the one you mentioned is one of the best types. Magnesium citrate causes these issues in some people.

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Thank you so much for posting this recipe!  This drink is a huge help for the pretty severe dehydration and keto flu I've been experiencing.

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I'm glad you liked it Mary!

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Thank you for this!! Always makes me very happy when I am looking for some specific recipe and it is right here. And the best is I have all the ingredients at home already which makes it supereasy Smile

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Always! Hope you like it Smile

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Is this also suitable to rehydrate when one has a normal stomach "flu", or is it tailored for the keto flu?

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Yes, that's how you can use it too. Hope you like it!

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Great! Thanks for your quick reply...My doctor's been wanting me to replenish my electrolytes, but everything contains so much sugar - would kick me right out of ketosis!

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Hope you like it! You may want to also add some bone broth for sodium - this drink will not give you enough of it.

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This is awesome! Exactly what i need for my super busy lifestyle. I would have never thought of using potassium chloride and Calm!

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Hope it helps! Smile

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This is amazing!! I can never get enough magnesium and I've heard great things about natural Calm. I'm definitely making this!

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Thank you Megan!

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Can I supplement with chorella for my trace minerals?

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Do you mean adding chlorella to the drink? I think you can if you like it. It's a good source of magnesium and other nutrients.

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Hi! Do i have to use the salt AND the pink salt? All i have is the pink.

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You can but don't have to. Lite salt = potassium, sea salt or pink Himalayan salt = sodium  Smile

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