Natural Electrolyte Drink

Ready in 5 minutes 

Nutrition

Serves 1 serving (16-20oz drink) 

Calories: 155–165 kcal Carbohydrates: 38–40 g|Sugars: 30–32 g (from natural sources)|Fiber: ~1 g|Protein: 0.5–1 g|Fat: 0 g

Nutrients %DV: Magnesium: ~200-220 mg (45–50% DV)|Calcium: ~500-520 mg (38–50% DV)|Potassium: ~1450–1550 mg (30–40% DV)|Sodium: ~575 mg (25% DV)|Chloride: ~800 mg (25–30% DV)|Phosphate: ~250–350 mg (20–30% DV)|Bicarbonate: ~100–200 mg ( no official DV)

Ingredients

12 oz coconut water

Juice of ½ fresh lemon

1 tbsp blackstrap molasses (organic, unsulfured)

¼ cup (2 oz) tart cherry juice (unsweetened)

¼ tsp sea salt 

1/8 tsp baking soda (optional)

4–8 oz cold filtered water

Preparation

In a mason jar or shaker, combine: coconut water, lemon juice, tart cherry juice, blackstrap molasses, sea salt, and baking soda (if using).

Add 4–8 oz cold-filtered water to dilute to your taste.

Shake or stir thoroughly.

Serve chilled over ice.

Tips

Flavor boost: Add a sprig of mint, a pinch of cinnamon, or a slice of fresh ginger for extra anti-inflammatory and adrenal-friendly benefits.

Appearance note: The drink is dark and earthy due to the molasses — don’t expect bright colors like commercial sports drinks.

When to drink: Ideal for daily hydration, post-exercise, hormone support during PMS, or adrenal fatigue recovery.

Ingredient Benefits

• Coconut water (12 oz)

  • Naturally high in potassium – critical for muscle contraction, nerve signaling, and fluid balance

  • Contains magnesium and small amounts of calcium

  • Hydrating base with a mild sweetness

• Juice of ½ lemon

  • Provides citrate, which converts to bicarbonate — helps buffer acid and support pH balance

  • Contains vitamin C – boosts immune function and enhances iron absorption

  • Adds tart, refreshing flavor

• Blackstrap molasses (1 tbsp)

  • Nutrient powerhouse: high in magnesium, calcium, potassium, and iron

  • Supports muscle relaxation, nerve signaling, and bone health

  • Natural source of sugar + trace minerals – functional energy and micronutrient support

• Tart cherry juice (¼ cup / 2 oz)

  • Rich in antioxidants (anthocyanins) – reduces inflammation and aids recovery

  • Natural melatonin – supports restful sleep and circadian rhythm

  • Contains potassium – supports electrolyte balance and muscle recovery

• Sea salt (¼ tsp)

  • Provides sodium and chloride, two primary electrolytes lost through sweat

  • Supports fluid retention, nerve function, and blood pressure regulation

  • Essential for rehydration, especially post-exercise

• Baking soda (⅛ tsp, optional)

  • Source of bicarbonate, which helps buffer lactic acid and reduce fatigue

  • May support pH balance and performance, especially in endurance athletes

• Filtered water (4–8 oz)

  • Helps dilute the mixture for improved taste and absorption

  • Supports digestion and bioavailability of nutrients

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