A Keto Electrolyte Drink is a beverage specially made to replace lost minerals that are often lost during life on a low-carb diet. Because the ketogenic diet lowers insulin levels, the body sheds excess sodium and water as urine, which can produce electrolyte imbalances and excessive urination and subsequent thirst. To ward off these symptoms, keto electrolyte drinks supply a measured amount of sodium, potassium, magnesium, and occasionally calcium.
These drinks are generally free of sugar and made with keto-friendly sweeteners such as stevia or monk fruit for flavor. In powdered mixes, ready-to-drink bottles, or made at home by mixing water, mineral salts, and lemon or lime juice (for freshness). Some are even enhanced with extra amino acids or vitamins to aid recovery and hydration.
Keto electrolyte drinks are excellent for runners, those who are just starting keto, or performing intermittent fasting. It will reduce fatigue, muscle cramps, and headaches, and will help you remain hydrated even throughout the day!
Refreshing & low-carb, keto electrolyte drinks that you can enjoy every day to maintain balance & feel good overall. Whether you’re taking them post-workout, in the heat, or just need some additional hydration, they’re the perfect support to help you stay healthy and energised on a keto diet.
Keto Electrolyte Drink Recipe
Ingredients
Equipment
Method
- Pour salt, potassium and magnesium into glass or shaker
- Add water and lemon juice
- Add stevia for sweeten
- Mix or shake thoroughly until powders have dissolved completely
- Add ice and serve chilled
Notes
Flavour Profile of Keto Electrolyte Drink
- Light & Refreshing- Hydrating flavour options, no ingredient called out to water shortage of the body.
- Mildly Sweet- Sweetened by stevia, monk fruit, erythritol or sucralose, providing a slight sweetness without sugar.
- Citrusy or Fruity- Flavour Combinations: Lemon lime or orange, berry, or tropical blend for an additional pop of zest.
- Slightly Salty- Sodium and potassium contribute a modest mineral flavour, reminding you it’s a functional beverage.
- Balanced Finish- Clean, clean, clean–nothing left after you drink a well-made beer.
Keto electrolyte drink Homemade without sugar
- My go-to homemade keto electrolyte drink is literally just water, a pinch of salt, and a squeeze of lemon — super simple but it actually helps a lot.
- If I’m feeling extra tired or crampy, I’ll add a little magnesium powder, and it turns into a legit electrolyte mix without any sugar.
- Sometimes I throw in a couple drops of liquid stevia just to make it taste less “salty water.”
- I’ve also added trace mineral drops before, and it made the drink feel way more hydrating.
- Shake it with ice, and it tastes way better than it should.
Keto Electrolyte Drink Nutrition and Calories
| Nutrient | Amount per Serving |
| Calories | 5–15 kcal |
| Total Fat | 0 g |
| Protein | 0 g |
| Total Carbohydrates | 1–2 g |
| – Dietary Fibre | 0 g |
| Net Carbs | 1–2 g |
| Sugar | 0 g |
| Electrolytes | Sodium: 300–500 mg Potassium: 200–400 mg Magnesium: 50–100 mg |
| Caffeine | 0 mg (unless fortified) |
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FAQs
Q1. Why are electrolyte drinks so important on keto?
A1. Keto can lead to water loss, helping to remove sodium, potassium and magnesium — electrolyte drinks can assist in restoring balance.
Q2. How many carbs are in a keto lime and sea salt electrolyte drink?
A2. Usually 1–2 net carbs per serving.
Q3. Do keto electrolyte drinks contain sugar?
A3. No—sweetness is derived from sugar-free substitutes such as stevia, monk fruit or sucralose.
Q4. At what time should I take keto electrolytes?
A4. When you are working out, fasting, in hot weather or whenever you feel thirsty, tired, or have “keto fluy” symptoms.
Q5. Can I create a homemade keto electrolyte drink?
A5. Yes – mix water, lemon juice, salt, potassium chloride, Mg (powder) and stevia/monk fruit.
Q6. What electrolyte drinks are keto-friendly?
A6. Honestly, things like LMNT, Ultima, Propel Zero, or even just mineral water with a pinch of salt all work fine on keto.
Q7. Can I drink electrolytes during keto?
A7. Yeah, for sure. Most people actually feel way better on keto once they start adding electrolytes.
Q8. Is there an electrolyte drink without carbs?
A8. Yep — tons of them. LMNT and Propel Zero are completely carb-free.
Q9. What colour is pee in ketosis?
A9. It kind of depends, but it’s usually anywhere from clear to yellow. Sometimes it gets darker if you’re not drinking enough water.
Q10. What is the best zero-sugar electrolyte drink?
A10. LMNT is the one I see people rave about the most, but Ultima is good if you want something a little lighter-tasting.
Hi, I’m Candice Knauer!
I’m passionate about creating delicious, healthy meals that make the keto lifestyle simple and enjoyable. What started as my personal journey into low-carb cooking has grown into a collection of recipes that I love sharing with others who want to feel their best while still enjoying great food.