The Best Homemade Electrolyte Drink to Beat Keto Flu Fast

Homemade electrolyte drink for keto flu

The Best Homemade Electrolyte Drink to Beat Keto Flu FastThis recipe for the best and most delicious keto electrolyte drink will help you beat the Keto Flu FAST! This homemade recipe is sugar free, hydrating, and it will make you feel better fast. It's an all natural Keto electrolyte drink you won't regret learning!

Using a Keto Electrolyte Drink for Keto Flu Symptoms

As amazing as the keto diet is for losing weight fast, those first few days or weeks can be pretty rough!

Or what happens if you go on vacation and in spite of your good intentions your Keto diet crashes and burns and you feel just sick.

It’s called the keto flu. This side effect can make you feel like you have the flu. It’s brought on by your body’s adjustment period when you switch from eating a lot of carbs to not consuming as many and even vice versa.

It can even happen when you change up your macros or go from lazy keto to clean keto.

The symptoms of the keto flu can vary, but there are several common ones. These side effects can include headache, nausea, fatigue, and achiness. You can read more details about Keto flu symptoms here.

Once you know that Keto Flu is basically an electrolyte imbalance, the problem becomes easy to solve and thankfully, even easy to prevent! We just need to add in some electrolyte supplements.

How a Keto Electrolyte Drink can help!

When you have keto flu all you want is to feel better fast.

What you need to feel better fast and relieve those keto flu side effects are electrolytes. While there are dietary sources of electrolytes (think pickles), the fastest and most efficient way to get them in is by drinking them.

You can certainly buy electrolyte drinks and there are good ones on the market now. This is the best one to have on hand for emergencies or if you just don’t have the time to make your own. It is zero carbs and sugars and replaces 6 electrolytes.

But if you could make a sugar free, homemade drink that was natural and hydrating, contained the keto electrolyte supplements that you need and it makes you feel better fast, then why wouldn’t you do it!?

What Can I Drink for Keto Flu Symptoms?

You can concoct your own drink or customize the keto electrolyte drink that I have made for you below.

There are certain elements you want to include in your drink to cover all your electrolyte supplement needs. Think Gatorade without all the extra sugar and junky chemicals.

Your homemade keto electrolyte drink should have the following:

  • sodium
  • potassium
  • magnesium
  • some flavoring to make it taste good enough so you’ll drink it!
  • For keto and low carb diets it should be sugar free.

PS: If you want to learn more about the different types of salt and why we need it, I found this article to be super interesting!

Tips and Variations for Sugar Free Homemade Keto Electrolyte Drinks

Here are some things that I like to do:

  • I add apple cider vinegar to my drink for extra health benefits
  • You can use herbal tea instead of water
  • Sweeten with some stevia if desired
  • If you use a supplement like Calm, add a teaspoon for the extra magnesium or use some powdered magnesium in the drink.
  • Drink 1-2 of the recipe drink per day (2 if you exercise because you will be depleting even more sodium)
  • Some grated ginger adds a nice zing and soothes tummy issues
  • Remember, your drink doesn’t have to be the same each day! Mix it up with herbs from your garden or herbal teas or maybe some Mio drops.
  • I use these cool Mason jars with lids and handle to mix my drinks up. I call it my adult sippy cup!

The most important supplements for your keto electrolyte drink:

  • Sea salt (for sodium, chloride, and magnesium)
  • Lo-Salt also called No Salt in some places (for potassium)
  • Calm or other magnesium powder 
  • Fresh lemon (for potassium)

Recipe for Sugarfree Homemade Keto Electrolyte Drink

Yield: 1 serving

The Best Homemade Electrolyte Drink to Beat Keto Flu Fast

Homemade electrolyte drink for keto flu

A sugar free homemade drink for keto that hydrates and replenishes your electrolytes fast! This is my favorite DIY go to electrolyte drink to prevent keto flu, but feel free to customize it!

Prep Time 5 minutes
Total Time 5 minutes


  • 2 tbsp lemon juice (about 1/2 lemon squeezed)
  • 1 tbsp Apple Cider Vinegar
  • 1/4 tsp No-Salt or Lo Salt
  • 1/4 tsp Sea Salt
  • Calm or magnesium powder(check label for dosage)
  • 1 tsp sweetener of choice
  • 2 cups water
  • ice cubes


  1. In a mason jar with lid or a shaker cup, combine all ingredients.
  2. Fill to the top with water
  3. Drink 1 or 2 per day.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 10Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 1190mgCarbohydrates: 2gFiber: 0gSugar: 1gProtein: 0g

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar.

Did you make this recipe?

Please leave a comment on the blog or tag me on Instagram! @ketogenic.woman. Follow me on Pinterest by clicking the Pinterest button to the left!

More Information to Help with Keto Diet

keto electrolyte drink

Keto Electrolyte Drink


This recipe for the best and most delicious electrolyte drink will help you beat the Keto Flu FAST! This homemade recipe is sugar free, hydrating, and it will make you feel better fast. It's an all natural Keto electrolyte drink you won't regret learning!

18 thoughts on “The Best Homemade Electrolyte Drink to Beat Keto Flu Fast”

  1. I am diabetic and on drugs for high blood pressure. I need salt tablets, because one of my drugs depletes the sodium in my system.
    Is it safe for me to go on the Keto diet?

    1. I cannot answer that, I am sorry. Please get that approval from your doctor. Thanks and best of health to you.

  2. Maggie Malone

    Magnesium IS one of the most important ingredients. You mention that, but don’t include any in your recipe!

    1. It’s in the sea salt, I should probably make that more clear. I do also suggest adding Calm magnesium supplement to the drink which is what I personally do and if people are not actually supplementing with magnesium already, they would find it helpful. Thanks for your feedback!

  3. Hi, I have been on the keto diet since August and lost 15 pounds. However, after Christmas I plateaued and so I’m trying the egg diet for 3 days. Thanks for helping me with a path to encourage my body to release all this extra weight.

    1. Thanks for your question! I’ve updated the nutrition info on the recipe card. This drink is 2 carbs with the lemon juice. 1/2 lemon yields about 2 tbsp juice. Well worth it if you are suffering!

    1. oh no! That’s nasty! I normally use an herbal tea that is fruity to kind of blend in with the lemon. What did you use out of curiousity? (I’d like to avoid it, lol!)

  4. Can you make a big batch and leave it in the fridge? My husband and I are both starting out and we have young kids, the more convenient I make this switch the more successful I’ll be!

    1. Absolutely! It’s what I do myself! Use a big pitcher or jug and every time you want to have some either stir or shake it to get any of the salts that might have settled at the bottom.

  5. NameCarole Gittere

    I tried the egg diet. Today is day 5. On day 3 i weighed myself. I lost 8 pounds. I will weigh in the morning. I will do the two days of two meals of egg diet, as u recommended. i’m so excited. I don’t want to be skinny. Just more comfortable in my 70 year old body. Thank u, Carole

  6. Juanetti Yester

    I am new to the keto diet and 67 years old. I need serious help as I am 280 lbs. and need to get the weight off. Thank you for your willingness to help fodd addicts like me.

    1. I consider myself a food addict as well! Keto is the best thing that has ever happened to me, so I hope it helps you too!

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