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If you've been following me for some time, you know I'm a huge fan of electrolyte drinks. In fact, my original Keto Electrolyte Drink is what started this viral trend, and for a very good reason — because it always works!
Electrolyte drinks are the perfect keto-flu remedy providing a good amount of sodium, magnesium and potassium, all of which are even more important when you go low-carb and may be dealing with the unpleasant symptoms of the "keto flu."
Sugar-Free Electrolyte Drinks
This sugar-free summer berry slushie recipe is adapted from my Lemon Electrolyte Slurpie. This time we're using frozen strawberries although any frozen berries will work — raspberries, blackberries and blueberries will be the best options although you could even use a few red currants, blackcurrants or cherries.
There's plenty more electrolyte drinks you can try! Here are some of our favorites:
There are even more lemonades and coolers that can easily be converted into electrolyte drinks by adding some salt, magnesium and potassium:
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How to Make One Serving at a Time
This recipe makes 6 servings so it's unlikely you'll need to make the whole batch at once. Instead, you'll likely need just one to two servings.
You have two options. You can either blend all of the ingredients apart from the ice and keep the strawberry liquid in the fridge. When ready to serve, blend slightly over 1/2 cup (120 ml/ 4 fl oz) of the strawberry liquid with about 1/2 cup of ice or more to get snow-like consistency.
Another option is to make the slushie as it is and then freeze in single-serve containers (about 1 cup/ 240 ml each). When ready to serve, remove one container from the freezer and let it sit for a few minutes before blending with some still or sparkling water.
Top Tips For Making Electrolyte Drink at Home
Here are tips for making sugar-free electrolyte drink at home.
- Drink with/after meals (not on an empty stomach). Start with a cup per day and increase to no more than 2 cups per day to avoid stomach discomfort. Too much magnesium citrate causes loose stools so keep that in mind. One cup will provide about 50% of your daily magnesium and two cups will cover your daily needs.
- Instead of potassium chloride, you can use lite salt or cream of tartar. To read more about potassium supplements, check out this post: The Importance of Potassium in Low-Carb Diets.
- Instead of Allulose, you can use other healthy low-carb sweeteners from this list. Stevia (in the form of drops) is a good option if you are following a low FODMAP diet. If you don't like sweeteners, they can be omitted altogether.
- Make electrolyte drinks and drink them every day, especially if intermittent fasting is part of your lifestyle.
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Hands-on Overall
Serving size about 1 cup, 240 ml/ 8 fl oz
Nutritional values (per serving, about 1 cup, 240 ml/ 8 fl oz)
Net carbs3.1 grams
Protein0.3 grams
Fat0.1 grams
Calories15 kcal
Calories from carbs 87%, protein 9%, fat 4%
Total carbs3.8 gramsFiber0.7 gramsSugars2.1 gramsSaturated fat0 gramsSodium119 mg(5% RDA)Magnesium182 mg(45% RDA)Potassium254 mg(13% EMR)
Ingredients (makes 6 servings)
- 2 cups chilled sparkling or still water (480 ml/ 16 fl oz)
- 1/4 cup fresh lemon juice (60 ml/ 2 fl oz)
- 2 tbsp Allulose syrup (30 ml) or 3-4 tbsp powdered Allulose or Erythritol
- 1 1/2 cups frozen strawberries (225 g/ 8 oz)
- 1/2 tsp potassium chloride
- 1/4 tsp sea salt
- 2 tbsp Natural Calm magnesium supplement (12 g/ 0.4 oz)
- 3 cups ice cubes, or more if needed
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