Module 1 · Foundations
The Everyday Electrolyte Drink
The Everyday Electrolyte Drink is a keto dish with 1.6 g net carbs, 0 g protein and 0 g fat per serving (6 kcal). It serves 4 and takes 5 minutes in total.
A refreshing, lightly salty lemon-mint sip that makes your first two weeks feel easy.
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Allergens in this Ketogeni recipe: no regulated allergen identified from the listed ingredients. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 5 min · Total time: 5 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 1.6 g |
| Protein | 0 g |
| Fat | 0 g |
| Energy | 6 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 1000 ml filtered water, still or sparkling
- 2 g unrefined sea salt (1/4–1/2 tsp; start low and taste)
- 1 piece organic lemon, juiced (about 45 ml), plus 2 strips of zest
- 30 ml organic lime juice (optional)
- 5 piece fresh organic mint leaves
- 0.25 tsp cream of tartar or a pinch of potassium-rich low-sodium salt (optional)
- 1 tsp erythritol or a few drops of monk fruit (optional)
- 1 piece ice and a cucumber slice, to serve
Step-by-step method
- Squeeze the lemon (and lime) into a large jug.
- Add the salt and the sweetener if using. Pour in a little warm water and stir until completely dissolved, then top up with the cold water.
- Bruise the mint by clapping it between your palms and drop it in.
- Taste. It should taste lightly salty and lemony, like a gentle spritz, never like seawater. Add water if too salty, a little more lemon if flat.
- Chill for 30 minutes (or pour over ice straight away).
Chef’s tips
- Start with 1/4 tsp salt per litre and adjust to taste.
- Warm version: mix salt and lemon into a mug of hot water with a slice of ginger for a soothing afternoon cup.
- Bone broth is the original keto electrolyte drink: heat it, salt to taste, add a squeeze of lemon.
- If you take medication or have a health condition affecting salt or potassium, check with your doctor first (see the safety note in Part 3).
Variations
- Cucumber-basil: muddle cucumber and basil with the salt first.
- Ginger-lime fizz: use sparkling water, grated ginger, lime.
- Berry blush: muddle 4 raspberries per glass.
- Iced herbal tea base: replace the water with cold organic peppermint or lemon-balm tea.
Storage
Keeps 3 days in a covered jug in the fridge. Add mint fresh each day. ---
Questions and answers
How many net carbs are in The Everyday Electrolyte Drink?
One serving has 1.6 g net carbohydrates, 0 g protein and 0 g fat (6 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make The Everyday Electrolyte Drink ahead, store or freeze it?
Keeps 3 days in a covered jug in the fridge. Add mint fresh each day. ---
Which allergens are in The Everyday Electrolyte Drink?
None of the 14 allergens listed in EU law are in this recipe. Always check the labels of the products you use.
Is The Everyday Electrolyte Drink vegan?
Yes. The recipe contains no meat, fish, eggs, dairy or other animal products.
Can I vary The Everyday Electrolyte Drink?
Yes. Cucumber-basil: muddle cucumber and basil with the salt first. Ginger-lime fizz: use sparkling water, grated ginger, lime. Berry blush: muddle 4 raspberries per glass.