How do you make electrolyte water for fasting?

December 22, 2025 •

4 min read

During fasting, especially extended periods, the body's natural excretion of water leads to a more rapid loss of essential electrolytes like sodium and potassium. Learning how do you make electrolyte water for fasting is a crucial step to support your body's functions and avoid common side effects such as fatigue and headaches.

Quick Summary

Homemade electrolyte water replenishes minerals lost during fasting, preventing dehydration and "keto flu" symptoms. Recipes use simple ingredients like salt, cream of tartar, and magnesium powder for balanced hydration.

Key Points

Replenish Lost Minerals: Fasting increases the excretion of sodium, potassium, and magnesium, necessitating replenishment through electrolyte water to prevent deficiency symptoms like "keto flu".
Control Your Ingredients: Homemade electrolyte water is sugar-free and allows you to avoid additives found in many commercial sports drinks that would break your fast.
Basic Recipe: A simple and effective recipe involves mixing ¼ teaspoon of Himalayan or sea salt in 8-10 ounces of water for sodium replenishment.
Comprehensive Recipe: For full mineral support, combine salt (sodium), cream of tartar (potassium), and magnesium powder in water.
Personalize Intake: Adjust your electrolyte intake based on individual factors like fast duration, physical activity, and climate. Always start with a small dose.
Prioritize Safety: For longer fasts (over 24-48 hours), seek medical advice to ensure safe and proper electrolyte supplementation.

Why Electrolyte Water is Essential for Fasting

When you fast, your body undergoes metabolic changes that can disrupt your electrolyte balance. As insulin levels drop, your kidneys excrete more sodium and water, leading to increased mineral loss through urine. For fasters, especially those on low-carb diets or engaging in exercise, this can cause a deficiency of key minerals like sodium, potassium, and magnesium. This imbalance often manifests as unpleasant symptoms known as the “keto flu,” including fatigue, headaches, and muscle cramps.

Replenishing these lost electrolytes with a zero-calorie drink is crucial for maintaining proper bodily functions and making your fast more comfortable and sustainable. Electrolytes are vital for:

Fluid Balance: Regulating water levels in and around your cells.
Nerve and Muscle Function: Facilitating nerve signals and muscle contractions.
Blood Pressure Regulation: Helping to stabilize your blood pressure.
Energy Production: Supporting cellular energy metabolism.

DIY Electrolyte Water Recipes

Creating your own electrolyte water is simple and allows you to control the ingredients, avoiding added sugars and artificial flavors that could break your fast. Here are a few popular, zero-calorie options.

Simple Salt Electrolyte Water

This is the most basic and effective recipe, focusing on sodium replenishment.

Ingredients:
- 8-10 ounces of water (filtered or spring is recommended)
- ¼ teaspoon of pink Himalayan or sea salt (~1.5g)
Instructions:
- Add the salt to the water and stir until fully dissolved.
- For taste, you can add 1-2 drops of lemon or lime juice, which contain negligible calories.
- Sip slowly throughout the day, especially if you feel lightheaded.

Keto-Ade (Sodium, Potassium, Magnesium)

This recipe addresses all three major electrolytes lost during fasting.

Ingredients:
- 2 cups of filtered water
- ¼ teaspoon of pink Himalayan salt
- ¼ teaspoon of cream of tartar (potassium source)
- 5-10 drops of liquid stevia (optional, zero-calorie sweetener)
- Magnesium citrate powder (check label for appropriate dosage)
Instructions:
- Combine all ingredients in a glass or shaker bottle and mix thoroughly until powders are dissolved.
- Refrigerate and sip over the course of the day.

Multi-Mineral Electrolyte Water

For a more comprehensive blend of minerals.

Ingredients:
- 2 liters of water
- ½ teaspoon of pink Himalayan salt
- 1 teaspoon of Lo-Salt (potassium source)
- ½ teaspoon of food-grade Epsom salts (magnesium sulfate)
- 1 teaspoon of baking soda (sodium bicarbonate)
Instructions:
- Mix all ingredients in a large jug and stir well until fully dissolved.
- Consume this mixture over the course of one day, not all at once.

Comparison of DIY Electrolyte Recipes


Recipe	Key Electrolytes	Key Ingredients	Pros	Cons
Simple Salt Water	Sodium	Salt, Water	Simple, easy to make, minimal ingredients.	Only replaces sodium, lacks potassium and magnesium.
Keto-Ade	Sodium, Potassium, Magnesium	Salt, Cream of Tartar, Magnesium Powder, Water	Balances all three key fasting minerals.	Requires sourcing more ingredients, potentially bitter taste.
Multi-Mineral Water	Sodium, Potassium, Magnesium	Himalayan Salt, Lo-Salt, Epsom Salts, Baking Soda, Water	Comprehensive mineral replacement.	Can taste unpleasant, requires careful measuring and sourcing.

Safety and Best Practices

While electrolyte supplementation is generally safe and beneficial during fasting, following some guidelines is important:

Start Small and Listen to Your Body: Begin with a small amount of your homemade solution and pay attention to how you feel. Symptoms like fatigue or muscle cramps are often signals that you need more, but excessive intake can also cause issues.
Hydrate Consistently: Don't chug large quantities at once. Sip your electrolyte water steadily throughout the day.
Adjust for Activity and Climate: If you are exercising or in a hot climate, your electrolyte loss will be higher, and you may need to increase your intake.
Avoid Sweeteners That Break a Fast: Ensure any flavorings, like stevia, are truly zero-calorie and don't cause an insulin response. Avoid honey, maple syrup, or sugar during your fasting window, as they will break your fast.
Consult a Professional for Extended Fasts: If you are planning an extended fast (more than 24-48 hours), it is highly advisable to consult a healthcare professional. They can help you determine the appropriate electrolyte levels for your specific needs and monitor your health.

Conclusion

Making your own electrolyte water for fasting is a simple, effective strategy to support your body's natural functions and prevent common side effects associated with mineral depletion. By using readily available ingredients like salt, cream of tartar, and magnesium powder, you can create a customized, sugar-free solution to maintain hydration and balance. Staying mindful of your body's signals and consulting with a healthcare professional for longer fasts will ensure a safer and more successful fasting experience. Proper electrolyte replenishment is the key to thriving, not just surviving, your fast.

For more detailed information on electrolyte function, the Cleveland Clinic offers an authoritative resource.

Frequently Asked Questions

Zero-calorie electrolyte water, made with salt and other mineral sources, does not break a fast because it does not trigger an insulin response. Avoid any recipes that include sugar, honey, or caloric ingredients.

The most important electrolytes to replenish during fasting are sodium, potassium, and magnesium. Other minerals like calcium and chloride also play important roles.

Symptoms can include fatigue, headaches, dizziness, muscle cramps, weakness, and brain fog. These are often referred to as 'keto flu' symptoms and can be mitigated by replenishing electrolytes.

A good starting point for a single serving is ¼ teaspoon of pink Himalayan or sea salt per 8-10 ounces of water. This can be adjusted based on your body's needs and how you feel.

Yes, adding a small amount of fresh lemon or lime juice is generally acceptable and contains negligible calories that won't break a fast. It also adds a source of potassium and flavor.

You can sip electrolyte water throughout your fasting window. Many people find it helpful to start their day with it to combat morning sluggishness or drink it before and after exercise.

Yes, excessive electrolyte intake, particularly of a single mineral, can be harmful. It's important to start with smaller doses and adjust slowly while listening to your body. For longer fasts, medical supervision is recommended.