Pink Himalayan Salt and Apple Cider Vinegar Electrolyte Drink
I started making this drink after a rough summer hike left me cramping and dizzy despite drinking plenty of water. Turns out I was flushing out all my electrolytes and not replacing them. Sports drinks helped but the sugar made me feel worse. So I started experimenting.
This homemade electrolyte drink costs pennies to make and works better than those neon-colored bottles at the store. No artificial colors, no added sugar, just minerals your body actually needs.
What This Drink Does
The combination of pink Himalayan salt and apple cider vinegar creates a simple electrolyte replacement. Pink Himalayan salt contains over 80 trace minerals including sodium, potassium, and magnesium. Apple cider vinegar adds potassium and helps with mineral absorption.
This drink is useful for rehydration after exercise, during hot weather, when you’re feeling run down, or if you follow a low-carb diet (which flushes electrolytes faster than you’d expect). Some people drink it first thing in the morning for an energy boost. Others sip it throughout the day.
I drink it after workouts and whenever I’ve been sweating a lot. The difference is noticeable within about 20 minutes.
A Quick Note on Taste
Let me be honest here. This is not a delicious beverage. It’s functional. The first time I made it, I used way too much salt and nearly gagged. The recipe below is balanced enough to be drinkable, but don’t expect it to taste like lemonade.
Adding raw honey or a squeeze of lemon helps. Some people add fresh ginger. Find what works for you.
How to Store It
Make a single serving fresh each time. The apple cider vinegar can lose potency if it sits mixed with water for too long, and honestly it just tastes better freshly made. Takes about 30 seconds to throw together anyway.
If you want to prep ahead, you can mix the dry ingredients (salt) and keep them in a small jar. Then just add to water and vinegar when ready.
Ingredients
- 1 cup filtered water (room temperature or slightly warm)
- 1/4 teaspoon pink Himalayan salt
- 1 tablespoon raw apple cider vinegar with the mother
- 1 teaspoon raw honey or maple syrup (optional)
- Squeeze of fresh lemon juice (optional)
Instructions
- Pour the water into a glass. Room temperature water dissolves the salt faster than cold.
- Add the pink Himalayan salt. Stir until completely dissolved. This takes about 15 to 20 seconds.
- Add the apple cider vinegar. Stir again.
- If using honey or lemon, add them now and stir until combined.
- Drink right away. Don’t let it sit.
FAQs
Why use pink Himalayan salt instead of regular table salt?
Pink Himalayan salt contains over 80 trace minerals beyond just sodium, including potassium, magnesium, and calcium. Table salt is heavily processed and often contains anti-caking agents. Sea salt works as a substitute since the mineral content is similar enough that you will not notice a major difference.
How often can I drink this electrolyte drink?
Once or twice a day is plenty for most people. More than that and you risk getting too much sodium. Listen to your body. If you are sweating heavily during exercise or in hot weather, you might need it more often. Athletes and those doing intense physical labor may benefit from additional servings.
Can I use a different type of vinegar?
Raw apple cider vinegar is best because of its potassium content and beneficial bacteria from the mother. White vinegar will not give you the same benefits. Some people use coconut vinegar, which works in a pinch but has a slightly different flavor profile.
Will this electrolyte drink break my fast?
Without the honey, this drink has virtually zero calories and should not break a fast. With honey, you are adding about 20 calories and some sugar, which technically breaks a strict fast. Most people following intermittent fasting use the version without honey.
Does this homemade electrolyte drink actually work?
Yes, it works for hydration and mineral replacement. The science on electrolytes is well established. People have been using salt water for rehydration for centuries. The apple cider vinegar adds extra potassium and may help with mineral absorption, though it is not strictly necessary for the basic electrolyte function.
Can I make a bigger batch ahead of time?
You can, but the taste suffers and the apple cider vinegar may lose some potency. If you must batch it, make no more than a day’s worth and keep it refrigerated. Shake before drinking since the minerals can settle at the bottom.
What if I hate the taste of this drink?
Add more honey or try fresh fruit like muddled berries. Some people blend in a few slices of cucumber or add fresh mint. You can also dilute it with more water, though you will need to drink more to get the same electrolyte benefit. The taste improves after you get used to it.
Practical Notes
Use raw, unfiltered apple cider vinegar with “the mother” (that cloudy stuff at the bottom). Brands like Bragg are widely available. The filtered clear stuff won’t give you the same benefits.
Start with less salt if you’re new to this. A quarter teaspoon is the standard amount, but some people find even that too salty at first. You can work up to it.
Don’t drink this on a completely empty stomach if you have acid reflux. The vinegar can irritate things. Having it with food or after a small snack works better for sensitive stomachs.
If you’re on blood pressure medication or have kidney issues, check with your doctor before adding extra salt to your diet. This applies to any electrolyte drink, homemade or store-bought.
Pink Himalayan Salt & ACV Electrolyte Drink
A simple homemade electrolyte drink with trace minerals and zero artificial ingredients. Ready in under a minute.
Ingredients
Base
- 1 cup filtered water (room temperature)
- 1/4 tsp pink Himalayan salt
- 1 tbsp raw apple cider vinegar with the mother
Optional Add-Ins
- 1 tsp raw honey or maple syrup
- to taste fresh lemon juice
Instructions
- Add water to glass Pour 1 cup of room temperature or slightly warm filtered water into a glass. Warm water dissolves the salt faster than cold.
- Dissolve the salt Add 1/4 teaspoon of pink Himalayan salt. Stir for 15 to 20 seconds until completely dissolved. No gritty bits should remain.
- Add the vinegar Pour in 1 tablespoon of raw apple cider vinegar. Make sure you’re using the kind with the mother (the cloudy stuff). Stir to combine.
- Add optional ingredients If using honey or lemon, add them now. Stir until the honey fully dissolves into the liquid.
- Drink immediately Drink right away for best taste and full potency. Do not let it sit or store for later.
Notes
Always use raw, unfiltered apple cider vinegar with the mother for best results. Bragg is a reliable brand. Start with less salt if you’re new to this and work your way up. If you have acid reflux, drink this with food rather than on an empty stomach. Those on blood pressure medication or with kidney issues should consult a doctor before adding extra sodium to their diet.
