Electrolyte Drink Recipe

September 10, 2025

AngieMohr

by Angie Mohr

Gatorade and other “energy” drinks on the market are full of sugar and other unhealthy ingredients and are not the healthy or hydrating drink people think they are.

Gatorade: 34-36 g sugar per 20 oz

This Drink Recipe: 4.2 g net carbs per 10 oz

Gatorade: Provides sodium (135 mg/10 oz), potassium (30 mg/10 oz), but negligible magnesium and calcium. Lacks trace minerals critical for holistic health.

This Drink Recipe: Delivers sodium (150-200 mg), potassium (350-400 mg), magnesium (70-80 mg), calcium (100-120 mg), and trace minerals (zinc, selenium from Concentrace) per 10 oz, offering a broader electrolyte spectrum. Optional glycine enhances recovery.

Gatorade: Fixed formula, ~$1-2 per 20 oz bottle. No flexibility for dietary needs.

This Drink Recipe: Adjustable sweetness (stevia, monk fruit, inulin, glycine) and electrolyte levels. Costs ~$0.50-1 per 20 oz

Recipe (Makes ~20 oz, ~2 servings of 10 oz each):

Ingredients:
1. 16 oz filtered water (I use distilled).
2. Ice.
3. 2 small clementines (~100 g total, peeled, juiced or blended, ~1.5 oz juice).
4. 1/4 tsp Concentrace Minerals (~1.25 g, ~125 mg magnesium, trace zinc/selenium).
5. 1/8 tsp potassium chloride or citrate (~0.6 g, ~300 mg potassium).
6. 1/8 tsp coral calcium (~0.5 g, ~200 mg calcium, non-toxic source).
7. 1/8 tsp magnesium chloride or citrate (0.5 g, ~60 mg magnesium) or magnesium glycinate (0.5 g, ~50 mg magnesium, ~100 mg glycine).
8. 1/8 tsp Himalayan pink salt (~0.75 g, ~300 mg sodium).
9. Optional Sweeteners:
  - 1/2 tsp inulin powder (~1.5 g, prebiotic fiber, from your dad’s kefir drink).
  - 1/2 tsp glycine powder (~1.5 g, from your collagen powder, prior chats).
  - 2-3 drops liquid stevia or monk fruit (zero-carb, to taste).
Instructions:
1. Juice or blend clementines (I just blend whole). Add water and ice to the blender.
2. Add Concentrace, potassium chloride, coral calcium, magnesium chloride/glycinate, and Himalayan salt. If using, add inulin, glycine, stevia, or monk fruit. Blend well.
3. Serve or store in fridge. Shake before serving to remix minerals.
Storage: Refrigerate in glass bottle for 1-2 days to preserve vitamin C. Shake to prevent settling.
Serving Size: ~10 oz (1/2 batch) per serving, yielding ~2 servings.

Macro Summary (Per 10 oz Serving):

Protein: 0.4 g (2% of ~20 kcal)
Total Carbs: 5 g (80% of calories)
Fiber: ~0.8 g
Net Carbs: 4.2 g (70% of calories, keto-leaning)
Fats: 0.1 g (5% of calories)
Calories: ~20 kcal
With Optional Sweeteners:
- Inulin (1/4 tsp, ~0.75 g): Adds ~0.75 g fiber, ~0 g net carbs, ~2 kcal.
- Glycine (1/4 tsp, ~0.75 g): Adds ~0.7 g protein, ~0 g net carbs, ~3 kcal.
- Stevia/Monk Fruit: ~0 g net carbs, ~0 kcal.

Key Micronutrients (Per 10 oz Serving, without sweeteners):

Vitamin C: 15-20 mg.
Magnesium: 70-80 mg Concentrace (62.5 mg), magnesium chloride (30 mg) or glycinate (~25 mg).
Potassium: 350-400 mg. Clementines (100 mg), potassium chloride (150 mg).
Calcium: 100-120 mg. Coral calcium (100 mg), clementines (20 mg).
Sodium: 150-200 mg.
Zinc: 0.1-0.2 mg.
Selenium: 0.1-0.2 µg).
Optional Sweeteners:
- Inulin: Adds ~0.75 g prebiotic fiber, supports gut immunity.
- Glycine: Adds ~0.3 g, supports tissue repair.

Immune System Benefits:

Vitamin C (~15-20 mg/serving): Enhances white blood cell function, reducing cold duration (~5-10% reduction, Nutrients, 2017).
Zinc (~0.1-0.2 mg/serving): Boosts T-cell production, inhibits viral replication (e.g., rhinovirus, J Trace Elem Med Biol, 2020).
Magnesium (~70-80 mg/serving): Supports immune cell activity, reduces stress-related immune suppression.
Potassium (~350-400 mg/serving): Maintains fluid balance, supporting immune cell function.
Inulin (optional, ~0.75 g/serving): Feeds gut bacteria, enhancing gut-associated lymphoid tissue.
Glycine (optional, ~0.3 g/serving): Reduces inflammation, supporting gut immunity.

Sweetener Notes:

Inulin: Adds prebiotic fiber (~0.75 g/serving), subtly sweet, supports gut health without spiking blood sugar).
Glycine: Mildly sweet, supports joint repair and immunity, keto-friendly.

Stevia/Monk Fruit: Zero-carb, sweetest option.

Bulk Powder Recipe (1/2 Pint Jar, ~30 Servings): Save some time and combine powders ahead of time!

Ingredients:
- Potassium Chloride: 3.75 tsp (~18 g, ~9000 mg potassium). ~300 mg potassium/serving.
- Coral Calcium: 3.75 tsp (~15 g, ~6000 mg calcium). ~200 mg calcium/serving.
- Magnesium Chloride: 3.75 tsp (15 g, ~1800 mg magnesium) or Magnesium Glycinate: 3.75 tsp (15 g, ~1500 mg magnesium, ~3000 mg glycine). ~60 mg magnesium (chloride) or ~50 mg magnesium + ~100 mg glycine (glycinate)/serving.
- Himalayan Pink Salt: 3.75 tsp (~22.5 g, ~9000 mg sodium). ~300 mg sodium/serving.
- Optional Sweeteners (store separately, add per serving):
  - Inulin Powder: ~15 tsp (1/2 tsp per serving, ~45 g total, ~45 g fiber).
  - Glycine Powder: ~15 tsp (1/2 tsp per serving, ~45 g total, ~42 g protein).
Instructions:
1. In a dry 1/2 pint (8 oz) mason jar, combine potassium chloride, coral calcium, magnesium chloride/glycinate, and Himalayan salt. Use a clean, dry spoon to mix thoroughly (~2 min) to prevent clumping (web:18).
2. Seal jar tightly and store in a cool, dry place (shelf life ~1-2 years, as individual ingredients are stable, web:18).
3. To Make One 10 oz Serving:
  - Mix 1/2 tsp powder mix (~2.5 g) with 8 oz water, 1 cup ice, and ~0.75 oz clementine juice (from 1 small clementine, ~50 g, juiced or blended/strained).
  - Add 1/8 tsp Concentrace Minerals (~0.625 g, ~62.5 mg magnesium).
  - Optional: Add 1/4 tsp inulin (0.75 g) or glycine (0.75 g), or 1-2 drops stevia/monk fruit.
  - Shake in a mason jar or blend until dissolved (~30 sec, web:0,5).
4. Serve cold. Great for a post-workout or daily for hydration.
Storage: Store powder in an airtight jar (glass, non-toxic, EHN.org, 2024) for ~1-2 months (moisture from salt may clump after, web:18). Store inulin/glycine separately to avoid clumping (web:18). Refrigerate prepared drink 1-2 days.