How to Make an Electrolyte Drink at Home | For Keto

Doing keto? Keto flu? Try this easy to make electrolyte drink. In this video I will show you how to make a super easy and very tasty sugar free keto electrolyte drink. The keto flu is completely avoidable if you know what to do.
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Hope you like the video. If you have questions please leave them in the comments and I'll try to answer them.
Enjoy!
Sincerely,
Jared Taylor "JT"
Disclaimer. Yes, I am a certified keto and intermittent fasting coach. (Certified by Dr Berg). I am NOT a medical doctor. Information in this video or other videos on this channel should never be considered medical advice. It is always best when making dietary changes to consult with your healthcare professional.

[@allysaespiritu5240]

A combination of water, ACV, pink himalayan salt, and lemon juice was perfect for hydration. ❤

[@erinh2704]

Thank you for this video! I bought some "no salt" but wasn't sure how to use it for electrolytes. This was clear & to the point- thanks again!

[@JTJaredTaylor]

You're very welcome. Thank you!

[@edithg3798]

Thank you I’m going to try this with monk fruit. I’m down 23 lbs on keto and this is the most I’ve lost after trying so many other ways.

[@JTJaredTaylor]

Awesome! 23 lbs? GOOD JOB Edith! Keep it going! It should taste great with monk fruit.

[@Gnvdth]

I’m on a potassium sparing diuretic (spironolactone) and can’t have too much potassium so I appreciate that the recipe has flexibility there.

[@markinnis8404]

Wow...I have been experiencing the "keto flu" symptoms. So I researched and came across this recipe and Bang! This is what I needed, I am feeling so much better!

[@JTJaredTaylor]

Awesome! I'm so glad it helps! It makes my day to see this! Thank you for taking the time to comment and let me know.

[@matthewhunter6421]

Cream of Tartar is also high in potassium

[@KetoCookbooksCorner]

*Great video. Thank you* 🙂

[@JTJaredTaylor]

Thank you!

[@lovelourin]

I’m goin to try this tomorrow lol thank you for this video

[@JTJaredTaylor]

You're very welcome. Thank you.

[@heelrick-x2c]

New to keto here!! I'm 19 years old and ready for a new healthy way of eating! 😁👍

[@JTJaredTaylor]

Awesome! Welcome to keto! I hope you get all the results you're looking for. 👊

[@romanmartin6511]

How’s it going, did you stay keto for this long?

[@nostalgic_blue]

I drink an instant ginger tea powder in water with ACV and stevia, so I just added some Real Salt. It tastes great! Next I will add some No Salt. Thanks for the easy recipe.

[@JTJaredTaylor]

Oooo that sounds good! Glad it was helpful. I really like your spin on it!

[@JohnHansenArtist]

When I made the transition to keto I jumped right into it. Big mistake, especially the loss of water and electrolytes. I wasn't tired feeling but I would often get a racing heart. Realizing salt wasn't an enemy of health was important though I found I needed magnesium along with potassium. Racing heart issue is now completely gone. As I've been doing keto for +4 years I believe I'm getting more nutrients from my food than that initial change period. Great video BTW as finding a good electrolyte powder/supplement near me is next to impossible.

[@JTJaredTaylor]

Hey John, thanks for sharing! Agree with you 100% I did the same thing when I started keto. Had no idea what I was doing. Thanks for sharing your experience. I think it's very helpful for others to hear (myself included) from someone who has several years of keto experience in their background. I recently started using LMNT. Seems pretty good for a electrolyte powder. Thanks again.

[@AedanBlackheart]

Bruh when I was adjusting I had the same thing happen to me; it didn't help that I ate all my breads/candies before I started going into keto lol (much worse side effects) because you want to slowly go into it. I was sweating/ headache/ and heart stuff. I tend to get headaches during the summer so that could be dehydration so I need to stay hydrated and keep my macronutrients in check.

[@daphneraven6745]

check with your dietician to see if there’s any chance that you’re low on vitamin K2 or magnesium. Lack of magnesium will cause problems, and can include those irregularities with regard to your heartbeat; lack of vitamin K2 will cause minerals to go in the wrong place in your body, and cause things like hurting in the arteries, joint pain, and mess with your heart’s rhythm.

[@ChristianHada]

Thank you for the video! How long do you have to keep taking this? Or is this something that should just be consumed regularly in your diet like once a day? Thank you.

[@JTJaredTaylor]

It will help someone starting keto get through the "keto flu stage" which is a couple weeks or so. About once a day is just fine. You don't have to take it at all but it helps. I usually do a drink like this once a day but not always. Hope that helps.

[@eyesalooking]

Have all the ingredients so will make. Also not mentioned is this should help with ankle/leg cramps that can happen when you don't have enough electrolytes when you are on Keto. I have replaced my daily acid reflux medicine with apple cider vinegar, salt and lemon juice but will start using your formula instead. Thanks for posting.

[@JTJaredTaylor]

Hi eyesalooking, I'm very glad you liked the video. Yes it can certainly help with muscle cramps. Your ACV drink sounds perfect. Just add a little "No Salt" if you want. And maybe some sweetener which is very optional and solely based on personal preference. On a side note, if you are getting muscle cramps at night you may want to consider supplementing with a little magnesium glycinate. A slow-release kind is best but not absolutely necessary.

[@thelawsons2]

Thanks for saving me some $$$!

[@JTJaredTaylor]

You're welcome!

[@lohengrinknight]

Hi! I appreciate that you reply to people's questions. That's very kind. I have a question. I fast 18/6 five days a week, lift weights for hypertrophy to gain muscle, I'm on a low carb diet, I'm a 41 yo man with 20% body fat, and sometimes I feel weak and a little down. I started the diet and lifting weights the second week of January and now is the second week of March. I've seen good muscle gains so far but burning fat is still an issue. Anyway, do you think that two glasses a day of this formula will help me stay in optimum electrolyte levels? Thanks!

[@JTJaredTaylor]

Hi lohengrinknight, It's great to hear you're making progress in the gym. Yes, getting more electrolytes can help. I would suggest that you consider a few things. It takes several weeks to become "fat adapted". This is a little different than producing and using ketones "keto adapted" which can happen much sooner 1-2 weeks or so. In the beginning your physical performance will suffer. And you'll feel pretty run down. When I was training for the Grand Canyon and started keto it was brutal. My workouts suffered for a good 8-9 weeks. Then I started feeling much better. Everyone is different but that gives you an idea from my own experience. Weight lifting is also much different than long endurance stuff. If you're hitting the gym a few days a week and your goal is to gain muscle and lose fat I would suggest a few things. Keep your workouts short. About 30 minutes and 45minutes at the most. Increase your carbs to 50. Consider getting electrolytes 2x per day and one of those being right after you workout. You should feel better. I hope that helps. Let me know how it goes.

[@lohengrinknight]

@@JTJaredTaylor Thanks for your answer and suggestion. I'm coming back to the gym this week after Spring break with my family. I will certainly report back to you after a few weeks following your advice. I'm going to start with keto for the first week and then low carb. Hopefully the electrolytes will keep me happy and motivated all the time.

[@JTJaredTaylor]

@@lohengrinknight You're very welcome. Good luck. Let me know how it goes.

[@mikeking9161]

Thanks for this recipe. Been looking around your channel and appreciate the info. I'm also looking for recommendation/advice for a reputable KETO Coach certification.

[@JTJaredTaylor]

Hi Mike, Thanks for watching. I'm glad you found it helpful. I did the Keto and intermittent fasting coach certification from Doctor Berg. It's like a college course on keto and in my opinion it's worth every penny. Thanks again.

[@meganis20]

@@JTJaredTaylor Thanks JT and appreciate the referral. I've watched some Dr. Berg and haven't always been 100% on board with how he relates to people, but will give him another chance and look into his program.

[@JTJaredTaylor]

@@meganis20 You're welcome. I look at it more about the information. If you decide to go that route, remember you also decide how YOU will relate to people. And, that's what matters. Right?

[@JTJaredTaylor]

@@meganis20 It does sound like we have some things in common doesn't it. Thanks for your kind words and I'm very glad to have you here. You have quite a background helping people. I can tell you're passionate about that. I think that's what really matters. Someone can have experience, and credentials but I believe it's what they do with it that counts. You have heart. That can't be "taught" on KZbin. At least I don't think it can. It sounds like you are really good with people and you genuinely care. I believe people recognize that. And it's more important to them than anything else. What's that old phrase? "People don't care how much you know until they know how much you care." ? That comes to mind. Once again, thank you for your positive feedback. I really appreciate it.

[@lorilee7213]

Thank you much for this video. Five years ago I ended up in the hospital for 3 days. Silly me didn't know about the electrolytes I needed doing Kedo. I was constapated 8 days and Potassium was dangerously low 3 week's in Now I have Diabetes back on keto doing it the right way with supplements . I'm going to make my own. As you know they are very expensive online. Can you tell me about Potassium do I really need 1000 mg.a day ? Thanks

[@JTJaredTaylor]

Hi Lori, You're very welcome. Thank you for watching and thank you for sharing your story. I hope you're able to get the health improvements you're looking for. As for potassium, according to the National Institutes of Health and several other organizations you actually need closer to 3,500 to 4,700 mg of potassium per day. Don't let that number overwhelm you. You can get potassium on keto by regularly consuming foods such as avocados, broccoli, dark leafy greens, eggs, beef, chicken and fish just to name a few.

[@Kristina-gz2wu]

I love ACV!

[@JTJaredTaylor]

Me too!

[@maureen0001]

I always use Brags Apple Cider vinegar until I found out Bill Gates bought out the company.

[@meatloafhead]

Now they use the plastic coated apples!

[@serenity8475]

Likewise 😢 looked into it & they’re adding chemicals to the apples☠️

[@VoiceofApollos]

Seriously?! Thanks. I'm going to switch to the Whitehouse ACV

[@josie4peace]

He's probably injecting the mRNA vax... :\

[@JLR4244]

I've heard that Fairchild ACV is a better choice also.

[@pattyl3090]

Hi ~ I was wondering about your thoughts on MCT Oil powder. Helpful for Keto diet?

[@JTJaredTaylor]

Hi Patty, I personally would avoid it. MCT oil can certainly help in the beginning but if you are going to try MCT oil I would recommend an actual oil rather than a powder. Hope that helps.

[@pattyl3090]

@@JTJaredTaylor Hi... Appreciate it!

[@TennesseeHighker]

Keto has taught me two things after two days of 30 net carbs 42 total carbs. You dont need carbs. You do need electrolytes. I didnt know about thos until i started. If i ever feel unwell drink my electrolytes and i feel much better.

[@JTJaredTaylor]

Thanks for sharing! It took me quite a while to learn about taking electrolytes. You're ahead of the game!

[@eratosthenesvideo]

can you say more specific quantities than "sprinkle" or "pinch"? As someone who got floored by keto flu, I am wary of trying keto again until I can do the electrolytes right and I would think that actual amounts/ratios matter... am I wrong?

[@JTJaredTaylor]

I hear you. Sorry you got hit so hard with keto flu. The ratios do matter but not nearly as much as people may think think. There is also quite a bit of variability from person to person. Meaning one person may need more electrolytes to feel better than another person. The most helpful ingredient in this drink for keto flu is actually the salt followed by the apple cider vinegar. You can try 1/2 teaspoon of salt and 1 tablespoon of ACV then sweeten it with what ever keto sweetener you like. If you are still feeling terrible try adding a bit more salt.

[@Tenzou988]

Hi Sirc I’m from Malaysia and really appreciate this video, I have a question, what kind of monk fruit you be using day if that’s your choice? A whole monk fruit ? Or monk fruit extract? Because we have plentiful of it mostly Chinese people here cook with water of the entire monk fruit is the water become cola colour.

[@JTJaredTaylor]

Hi Tenzou! I'm glad you like the video. I hope it's helpful. When using monk fruit I've actually used a powder form made by a company called lakanto. I haven't used the actual fruit so It's hard for me to make a recommendation. Sorry.

[@Tenzou988]

@@JTJaredTaylor ahhh ok thanks! Is Chinese culture for beverage or remedy for heat relieve to boil monk fruit with some other ingredient like Chinese dates. By the way I really appreciate most of your video that help us improve our daily life. You are a true hero without cape !

[@JTJaredTaylor]

@@Tenzou988 Thanks Tenzou! That's very interesting to hear about the Chinese beverage you mentioned. Thanks for sharing. Glad you like the videos. Thanks for letting me know. ☺

[@pacospete4299]

Epsom salts for magnesium ?

[@MsOliveLeaf]

Hello JT> This is so easy since I have everything at home, except the "No Salt." Since I much eat Himalayan pink salt each day, is it necessary to also put it into this apple cider drink?

[@JTJaredTaylor]

Hi MsOliveLeaf, It should be pretty easy to find "No Salt" at stores like Wal-Mart , Target or similar. You can also buy potassium in bulk on amazon. The salt is actually a very important part of the drink but if you're getting enough of it in your diet already and not experiencing any keto flu symptoms then you should be fine excluding it. If you are really active and sweating and need to replenish electrolytes I would not exclude it. That said, it's still good to note that the apple cider vinegar itself will help boost electrolytes and it has many benefits that go beyond hydration. Hope that helps.

[@MsOliveLeaf]

@@JTJaredTaylor Yes, your info helps a lot. I'm not doing Keto, or working out, or anything like that. I do use a lot of Himalayan salt on my foods and take potassium supplements, as prescribed. Your video helped me tremendously because I might be a little dehydrated from too much coffee and don't drink enough water. Thanks for your quick response!

[@JTJaredTaylor]

@@MsOliveLeaf Thank you! And, you're very welcome. Sounds to me like you're doing great. Better than most. I'm very glad you found the video helpful. Thank you for letting me know.

[@MsOliveLeaf]

@@JTJaredTaylor Yes, I'm doing alright except for degenerative arthritis in my neck and spine; fatigue from a lack of sleep. Otherwise, my weight is excellent. I can eat like a horse and never gain a pound. Your videos are great; very helpful!

[@JTJaredTaylor]

@@MsOliveLeaf Oh man, sorry to hear about your arthritis! I'm sure that's frustrating and I know lack of sleep isn't fun. I used to struggle with insomnia for a lot of years. Aside from that it sounds like you've really got a good attitude. I admire that. So glad you like the videos. Thanks for letting me know. I really appreciate it.

[@onedazinn998]

Thanks for this it's what I already make except I add 4 tbs of squeezed lemon juice if I think I need the C. I was looking for how to add the magnesium in - any suggestions?

[@JTJaredTaylor]

That's awesome. I often add lemon juice as well. As for magnesium. I've thought about that too. I think the best idea would be to buy a magnesium supplement and either add it to the drink or take it with the drink. Hope that helps.

[@onedazinn998]

@@JTJaredTaylor thanks ;) yea I think I may have to look either into the electrolyte drinks or buy magnesium supplement. I had to break down and eat 1/2 a banana yesterday to just get some energy after gardening all day...I couldn't have the whole banana because that would be my carbs for the day! lol

[@rosiemroczynski8483]

I live in Thailand when the No Salt brand is not available. Is what you use potassium citrate or something else.?

[@JTJaredTaylor]

Hi Rosie, No Salt contains potassium bitartrate and potassium chloride but potassium citrate would be perfect. Hope that helps.

[@hmmm..2733]

I use pink salt,(Redmond real salt), potassium, and magnesium. I do drink ACV but I don’t want ACV in my water when I go to the gym, or on walks etc. I mix a jar of it and use half teaspoon per quart. Recipe from Mary’s Nest here on youtube. It has no flavor and is very inexpensive to make!

[@JTJaredTaylor]

Sounds like a great option. Thanks for sharing.

[@keyrat1753]

Does this Apple Cider Vinegar/electrolyte drink need to be consumed with a meal, or between meals? Also, how many times per day?

[@JTJaredTaylor]

It can be on it's own or with a meal. I often drink it before a meal because Apple Cider Vinegar also helps with digestion. Sometimes I drink it in the morning and other times I drink it in the evening. Usually just once per day. There are no hard and fast rules. Hope that helps.

[@keyrat1753]

@@JTJaredTaylor Thanks JT.

[@JTJaredTaylor]

@@keyrat1753 You're welcome!

[@hotel3sixty64]

JT can you have this if your are doing IF? I mean outside the eating window? Thanks,

[@JTJaredTaylor]

Yes you can. I will not break a fast. Unless you're dry fasting, you're good to go.

[@hotel3sixty64]

@@JTJaredTaylor Thanks Buddy

[@yourenough3]

Would this be good for after a sauna session ??

[@JTJaredTaylor]

Yes. Absolutely.

[@RR-fb3xd]

Can you add lemon? I think that would change the flavor drastically

[@JTJaredTaylor]

Yes you can and I often do. I think it actually makes it taste better. Thank you.

[@RR-fb3xd]

@@JTJaredTaylor thanks for the video. I was having heart flutters the last week. Im new to Keto so im learning as i go. Didnt even realize Electrolytes needed to be supplemented. I ran about 20 miles over the past week so i probably pushed it

[@BucketsLukas]

Can you drink this more than once a day if doing an extended fast?

[@JTJaredTaylor]

Hi Duddy's House. Yes you can.

[@dannya.g549]

How often a day should I make this drink? Thanks

[@JTJaredTaylor]

Once a day should help especially if you are experiencing any keto flu like symptoms. It may help to take it after workouts and especially if you go to the sauna.

[@lesliedawidowicz8933]

How many per day or week should you have this?

[@JTJaredTaylor]

Hi Leslie, once per day should be fine if you're just starting keto. If you have significant keto flu symptoms your could consider twice. If you've been doing keto for several months and are not having any "keto flu" like symptoms you can just drink it as needed. For example I drink more electrolytes when I go to the sauna or during and after a long workout. That said, there are a lot of benefits to apple cider vinegar that go beyond an electrolyte drink. There is good evidence that drinking a little on a regular basis can be beneficial. Hope that helps.

[@leenariechie1010]

Can i add celtic salt itself with acv?

[@JTJaredTaylor]

Hi Leena, yes you can.

[@Miracles999]

Why did you add apple cider vinegar? Is it just for the taste?

[@JTJaredTaylor]

Great question. Apple cider vinegar is optional. I add it for taste but mainly for other health benefits not necessarily related to electrolytes. That said, one of those benefits is that it helps your body absorb minerals. So it can play a role in hydration but I will say again it's not required for this drink. Thanks again.

[@retroshopper1]

@@JTJaredTaylor oh my goodness we live in the desert and after spending all day in the sun, ACV came to the rescue! I drank at least 1/4 cup if not more. Really really made a difference .

[@joshherk5275]

How many times a day do you drink this?

[@JTJaredTaylor]

If you're just starting keto I would drink it once per day. It should help any "keto flu" like symptoms. I don't drink it anymore because I switched to LMNT which is a zero sugar keto friendly electrolyte drink mix. I only take that after I go to the sauna or a very hard work out.

[@leilaandrade6022]

Isnt that stuff the same as cream of tartar?

[@JTJaredTaylor]

Cream of tartar is high in potassium. Is that what you're asking?

[@johnalbert5786]

Do your research on stevia.

[@megabaneen8057]

Will this water break a fast?

[@JTJaredTaylor]

Hi, No it won't break a fast. It should help you feel a little better during your fast.

[@gabrielafernandez309]

How often I can drink this…??

[@JTJaredTaylor]

Once or twice a day is probably enough.

[@ucfkid67]

I close my eyes, and I think I'm listening to steveo

[@serenity8475]

Beware of brags apple cider … look 👀 into it & new owners 😩 adding poison ☠️ to the 🍎 😢

[@RedaEttabii]

If i dont have no salt what do i do ?

[@JTJaredTaylor]

You can find it pretty easily at Wal-Mart or similar store. Regardless, even without it this drink will still help. Adding "No Salt" is the best option but it's not absolutely necessary.

[@GuiTarKeYs4]

Is it. Fasting friendly

[@JTJaredTaylor]

Great question. Yes. You should be fine drinking this while fasting.

[@Travelingthru]

Love this Going to try I was just on my way to buy Electrolyte drink but I have everything to make this 👍🫶🏻

[@JTJaredTaylor]

Thank you! Hope it helps.

[@i_am_wi11_]

Why is the acid bad for teeth

[@JTJaredTaylor]

Apple cider vinegar is acidic enough to weaken the enamel on your teeth. This is more of an issue if it's undiluted but I prefer to keep it off my teeth as much as I can.

[@amazonjunglez1188]

I thought you're not supposed to sweetned things on Keto. I'm not on Keto,just wanted some homemade electrolytes for fasting

[@JTJaredTaylor]

Hi amazonjungle z, I hope this helps with fasting. You can sweeten things on keto but need to use sweeteners that don't spike insulin. Examples include stevia, monk fruit and erythritol.

[@amazonjunglez1188]

@@JTJaredTaylor I don't think it will help with fasting because you can't consume anything during fasting except water. And unsweetened electrolytes for longer fast(more than 48 hours). Anything sweetened will put your insulin to work,which breaks the fast.

[@kuzyordaddy927]

Would bags under the eyes, faint feeling and tingling hands be symptoms of keto flu? Tingling hands specifically

[@JTJaredTaylor]

Hi KuzYorDaddy 92, Yes it can be.

[@kuzyordaddy927]

@@JTJaredTaylor think I’m in deep with it lol head throbbing too? That’s my biggest concern at the moment

[@anjolesaydworthethecrafty]

This is great except that the No Salt has silicon dioxide in it.

[@toddmazzitelli3159]

This is poor at best. Braggs ACV is well-known to be watered down. You are better off using Celtic Salt or Redmond's Real Salt and raw honey instead of Monk Fruit or Stevia.

[@ikbs98]

❌❌❌Measurements are important no Stevia or any artificial sweetner it doesnt break the fast if u fast but it damage your intestinal flora= bad constipations.

[@cyndanyia]

I HATE STEVIA! BLEH! No thank you….

[@JTJaredTaylor]

My wife hates it too. She can't stand the after taste. You can also try monk fruit or allulose. Eyrthritol is also an option.

[@retroshopper1]

its an acquired taste Lol

[@josie4peace]

The NOW brand of Stevia doesn't have a bitter aftertaste. And "bleh"? How old are you?