8 Natural Ways to Add Electrolytes to Your Water, According to Registered Dietitians

Drinking plain water is one of the simplest ways to stay hydrated. But if you're looking for a boost, consider adding natural electrolytes to your water. Electrolytes, after all, aren't just found in sports drinks and powdered supplements. They're also naturally found in many whole ingredients. We spoke to two nutritionists who shared their favorite ways to add natural sources of electrolytes. They suggest you try them rather than sipping on sugary sports drinks.

What Are Electrolytes

Electrolytes are simply minerals with an electrical charge, and they play an important role in hydration. They regulate how water moves in and out of cells, thereby supporting overall fluid balance. What's more, electrolytes manage muscle contractions, heart rhythm, blood pressure, and other biological functions, making them a key component of a healthy diet. If you eat a generally balanced diet, you're likely getting all the electrolytes you need from food. But if you've lost a lot of fluids via sweating or vomiting, you may be looking for more sources.

Salt

Salt contains sodium and chloride, which are both electrolytes, per Antonette Hardie, MS, RDN, LD, registered dietitian at The Ohio State University Wexner Medical Center. It also adds a bit of flavor, which works well with maple syrup or honey to create a salty-sweet taste.

Tips for Using

Use about 1/4 teaspoon of sea salt, Himalayan pink salt, or table salt per 16 ounces of water, recommends Hardie. You can also combine salt with any of the options in this list.

Fruit Juice

For a boost of electrolytes, blend some fruit juice with your water. Orange juice and tart cherry juice are great options, as they offer electrolytes like magnesium and potassium. As a bonus, fruit juice contains vitamin C, a key nutrient for immune function.

Tips for Using

If you want to limit added sugars, use unsweetened or sugar-free fruit juice. This is especially ideal if you have diabetes or prediabetes, says Nicole Roach, RD, CDN, CDCES, registered dietitian at Northwell Lenox Hill Hospital. You can also make a homemade version, like our easy blender orange juice.

Coconut Water

Coconut water is an abundant source of potassium, says Hardie. "It also has magnesium, phosphorus, and sodium," she adds. Additionally, the tropical drink provides antioxidants, which protect cells from damage.

Tips for Using

Coconut water is available with and without pulp; use the latter for a smoother concoction. Also, if you'd like to limit added sugars, choose a version without sweetener. 

Lemon or Lime Juice

If you enjoy adding lemon or lime to your water, you're in luck, as the practice can add a dose of electrolytes. Citrus juice, including lemon or lime juice, contains electrolytes like potassium, magnesium, calcium, and phosphorus, says Hardie.

Tips for Using

Add a squeeze of lemon or lime juice to your glass of water, being mindful of the seeds. Use fresh juice not bottled, for the best flavor. If the combination is too tart for your liking, stir in a drizzle of honey or maple syrup.

Frozen Fruits or Vegetables

Many fruits and vegetables contain electrolytes, and some work especially well when infused in water. For example, cucumbers contain a bit of potassium, says Roach. Meanwhile, watermelon offers electrolytes like potassium, magnesium, sodium, and calcium, according to Hardie.

Tips for Using

Freeze chunks of produce and use them as ice cubes. You can also add small pieces to ice cube trays if you prefer using water ice cubes.

Honey

Honey offers some electrolytes, including "small amounts of potassium, magnesium, and calcium, " says Hardie. If antioxidants are at the top of mind, choose raw honey.

Tips for Using

Hardie recommends using 2 teaspoons of honey per 8 ounces of water. If needed, dissolve the honey in a small amount of warm water first, then mix it into cold water.

Maple Syrup

Though not a rich source of electrolytes, maple syrup may contain potassium, says Roach. Read the label carefully, use 100 percent maple syrup for the best quality and taste.

Tips for Using

According to Roach, maple syrup is low in sodium. Consider adding a sprinkle of salt when blending the ingredient to water. 

Herbal Teas

Infuse water with herbal teas, as they often contain electrolytes. For example, hibiscus tea contains several electrolytes, such as potassium, magnesium, phosphorus, and calcium, says Roach.

Tips for Using

Prepare ice cubes with additional tea to avoid diluting your drink. You can also use frozen fruits to make iced tea, which will add both electrolytes and flavor.