I’m old enough to remember when Gatorade® just came in one flavor – lemon-lime. We didn’t drink it too much, only occasionally in the hot Alabama summers when we were playing tennis all day. Since that time there has been an explosion of electrolyte replacements – drinks, powders, bars and chews. If you are working or exercising outside and sweating profusely for over an hour at a time, you are losing fluid along with key electrolytes such as potassium and sodium. Also, if you are vomiting and/or experiencing diarrhea you are losing these nutrients through intestinal losses. Unfortunately, diarrhea is a potential side effect of many medications and cancer treatments. Excessive fluid and electrolyte losses through vomiting, diarrhea or profuse sweating can result in dehydration. Dehydration can lead to some very serious complications including fatigue, dizziness, increased heart rate and kidney problems.

Water is absorbed in the small intestine through diffusion and passive transport. The transport of water is improved with the addition of sodium and glucose (sugar) in fluid. Particularly for those with frequent vomiting or diarrhea, the nutrient content of commercial sport drinks is just not sufficient to replace what is lost. Those drinks provide plenty of glucose (sugar) but are relatively low in electrolytes. Plain water doesn’t contain enough electrolytes and fruit juice alone provides too much sugar (in the form of fructose) and not enough sodium, as well as being too concentrated (hyperosmolar) which can actually worsen diarrhea by drawing fluid into the intestine. But, combining fruit juice, water and salt together in the right proportions will yield a drink that provides the optimal amount of glucose (from fructose), sodium, potassium and of course, fluid.

For this recipe you can use whatever fruit juice you enjoy. If using a sweeter fruit juice you can reduce the sweetener (sugar or honey) if desired.

Homemade Electrolyte Drink Recipe

Basic Recipe
1 cup fruit juice
4 cups water
t/4 tsp. sea salt
2 Tbsp. sugar or honey (can adjust depending on sweetness of juice)

Dissolve sugar or honey in 1 cup of warm water. Add remaining 3 cups water, fruit juice(s) and salt in a large pitcher.
Yield: 5 cups

Lemon-Lime Drink
½ cup lemon juice
½ cup lime juice
4 cups water
¼ tsp. sea salt
2 Tbsp. sugar or honey

Dissolve sugar or honey in 1 cup of warm water. Add remaining 3 cups water, fruit juice(s) and salt in a large pitcher.
Yield: 5 cups

Grapefruit Drink (my husband’s favorite!)
1 cup grapefruit juice
2 cups water
¼ tsp. sea salt
2 Tbsp. sugar or honey

Dissolve sugar or honey in 1 cup of warm water. Add remaining 3 cups water, fruit juice(s) and salt in a large pitcher.
Yield: 5 cups

Forge is delighted to partner with Laura Rutledge, MA, RDN, CSO, a Registered Dietician Nutritionist who focuses on oncology nutrition for during and after cancer diagnosis and treatment. For more information and recipes from Laura check out Nourishing Plate.