Top Electrolyte Solutions and DIY Recipes for Summer Wellness

Don't forget the minerals!

You are out doing yard work, chasing kids at the park, or getting in a solid outdoor workout on a hot day. You feel great at first. You brought your water bottle and made sure to drink plenty. But an hour later, you are starting to feel drained, lightheaded, maybe a little foggy or nauseous. You have been drinking water, so what gives?

This is one of the most common patterns I see in the summer months. People believe they are staying hydrated because they are drinking water. The missing link is that proper hydration depends on electrolytes. Without key minerals, your body cannot pull water into the cells where it supports energy, metabolism, and repair.

Here in my region, we are heading into a major heat streak, which means it is the perfect time to talk about the biology of hydration, why minerals matter, and how to replenish them effectively.

How Hydration Really Works

Water is essential, but it is only part of the picture. For water to move into and stay in your cells, it needs electrolytes, particularly sodium, potassium, magnesium, calcium, and chloride.

Sodium and potassium act like spark plugs for this process. They create the electrical charge that allows water and nutrients to move across the cell membrane. If you are low on these minerals, water passes through your system without truly hydrating your tissues.

In hot weather, when we sweat and experience physical stress, we lose these minerals quickly. This is why people can feel tired or dizzy even after drinking a lot of water.

Signs of Electrolyte Depletion

Here are common signs to watch for, especially in the heat:

• Fatigue or lack of energy

• Headaches

• Muscle cramps

• Dizziness or lightheadedness

• Brain fog

• Elevated heart rate

• Salt cravings

Why Cellular Hydration Is So Important

Beyond simply quenching thirst, deep hydration supports:

• Mitochondrial energy production

• Detoxification

• Blood sugar stability

• Mood and cognitive function

• Circulation and blood pressure

• Hormone balance

• Gut motility and digestion

Every cell in your body relies on this process to function properly.

Why You Lose More Minerals in Summer

Mineral loss increases through:

• Sweat from heat or exercise

• Stress, which alters mineral balance

• Diuretic beverages like coffee and alcohol

• Modern processed diets that are low in natural minerals

This is why regular mineral replenishment is crucial during summer and with any active lifestyle.

My Go-To Electrolyte Solutions

These are products I trust and use with clients and my own family.

LMNT

LMNT is intentionally sodium-rich, offering 1000 mg of sodium per packet, along with potassium and magnesium. It is excellent for high-sweat days, outdoor activities, and sauna use when sodium loss is significant.

There is no sugar and the flavors are fun and craveable. My personal favorites are Grapefruit Salt and Mango Chili. They also offer creative options like Chocolate Salt, Watermelon Salt, Citrus Salt, and Raspberry Salt. There is a flavor for everyone.

Ancient Nutrition Electrolytes

This formula provides a more balanced mineral profile with a focus on magnesium and potassium. It has less sodium than LMNT, making it a great option for lighter activity days or those who are sensitive to higher sodium levels. The minerals are derived from whole food sources, which is an added plus.

Redmond Re-Lyte

Redmond Re-Lyte offers a full spectrum of minerals, sourced from ancient sea salt. It provides a natural balance of sodium, potassium, magnesium, calcium, and trace minerals. It is simple, clean, and a favorite in the paleo and WAPF community.

Trace Minerals 40,000 Volts

This is a liquid concentrate that can be added to any beverage. It provides broad trace mineral support along with electrolytes. It is very flexible and works well for daily mineral replenishment.

Keppi Keto Electrolytes

A clean, affordable powdered option that offers a straightforward electrolyte profile. It comes in good flavor options and is free of artificial sweeteners. Though it is popular in the keto and primal space, it is a great fit for anyone.

Clean Hydrating Beverages to Enjoy

Rotate these options into your summer routine:

• LMNT Sparkling Cans

• Pellegrino or Topo Chico with lime and a pinch of sea salt

• Mineral water infused with herbs or citrus

• Coconut water with a pinch of salt

DIY Summer Electrolyte Recipes

Mint and Citrus Refresher

• Filtered water

• Handful of fresh mint

• Juice of lime and lemon

• Pinch of sea salt

• Optional splash of coconut water for potassium

Watermelon Mineral Cooler

• 1 cup fresh watermelon, blended

• 1 cup filtered water

• Pinch of sea salt

• Juice of half a lime

• Optional mint or basil

Simple Everyday Electrolyte Water

• Filtered water

• Squeeze of lemon

• Pinch of sea salt

• Optional drop of trace minerals

The Power of Sole Water

Sole is a concentrated brine made from mineral-rich salts such as Himalayan or Celtic sea salt. Just one teaspoon added to a large glass of water first thing in the morning can help replenish minerals and support hydration.

Final Thoughts

Drinking plenty of water is a great habit, but without minerals, it often falls short. Minerals are essential to every electrical and metabolic function in your body. They support energy, mood, detoxification, and resilience.

If you want to take this further, I often use Hair Tissue Mineral Analysis (HTMA) in my deeper client work. HTMA testing reveals mineral patterns at the tissue level, helping us fine-tune hydration, energy, hormone balance, and more.

Or, start today with one of the electrolyte solutions mentioned above. Your body will thank you.

Stay cool, stay nourished, and stay resilient.

Kelly Greenway FNTP, MRWP