Homemade Pomegrante Electrolyte Drink (Pom-ade)
DIY you can make your very own electrolyte rich drink at home? Meet Pom-ade, a homemade pomegrante juice electrolyte drink. As a Sports Dietitian, I know firsthand how important electrolytes are for athletes – they’re lost through sweat and need to be replaced to keep energy levels up during activity and post-activity, so you can go hard again the next day.
The good news? It’s quite easy to make your very own sports drink using ingredients you likely have in your fridge and pantry. Keep reading to find my homemade pomegranate electrolyte drink recipe – one that I like to call “Pom-ade”.
Why Athletes Need This Homemade Sports Drink
As a board-certified sports dietitian and lifelong long-distance runner, I’m always looking for ways to make foods and beverages that can help athletes. This Pom-ade delivers exactly that. It contains quick-to-digest carbs for energy, replenishes fluid and electrolytes you lose in sweat, and takes less than five minutes to make.
This drink was also formulated to meet sports nutrition standards. Experts agree a sports drink should contain about 14-18 grams of carbs per 8-oz serving (or between 6-8% carbs), 115-120 mg of sodium per 8 oz and a small amount of potassium – for electrolyte replenishment. Any higher in carbs or electrolytes may cause GI distress, something no athletes want.
Here’s what’s in every sip:
- Pomegranate juice: Pomegranate juice contains quick-to-digest carbohydrates your body’s preferred fuel source during exercise. It also contains a good source of potassium, an electrolyte lost through sweat that helps regulate fluid balance and prevent muscle cramping. And as a bonus, research has found that pomegranate juice is rich in polyphenol antioxidants that may help reduce exercise-induced muscle soreness and inflammation – making it a great both during and after a workout.
- Salt: Sodium is the primary electrolyte lost in sweat and one of the most important to replace during prolonged exercise. Adding a small amount of salt to your homemade sports drink helps restore sodium levels, supports fluid retention, and can prevent hyponatremia (low blood sodium) in endurance athletes.
- Lemon juice: Lemon juice adds a fresh, bright flavor while contributing a small amount of vitamin C, an antioxidant that supports immune function — important for athletes who train hard and are more susceptible to illness.
- Water: Hydration is the foundation of performance. Even mild dehydration as little as 2% of body weight can impair endurance, strength, and focus. Diluting the pomegranate juice with water keeps this drink light and easy to absorb during activity.
The Grocery List: What You’ll Need to Make Pom-ade
- Pomegranate juice (I used POM Wonderful 100% pomegranate juice)
- Water
- Salt
- Lemons and Limes
How To Make Pom-ade (Step-by-Step)
- Combine: Add pomegranate juice, water, salt, and fresh lemon juice to a large pitcher.
- Mix: Stir well until the salt is fully dissolved.
- Serve: Enjoy immediately, or pour into individual bottles and refrigerate until ready to drink.
Frequently Asked Questions
Pom-ade is a homemade pomegranate electrolyte drink a natural, dietitian-created alternative to store-bought sports drinks. It’s made with just four simple ingredients: pomegranate juice, water, salt, and lemon juice, and provides carbohydrates and electrolytes to fuel and hydrate athletes before, during, or after exercise. That said, the best sports drink is the one you’ll actually drink consistently. If you enjoy the taste of this Pom-ade and it keeps you hydrated, it’s a great choice.
This Pom-ade is best enjoyed during exercise lasting 45 minutes or more, or immediately after a workout to begin rehydration. It can also be sipped before a long run or training session to top off hydration levels. For shorter workouts or low-intensity activity, water alone is typically sufficient.
Store your Pom-ade in a sealed pitcher or jar in the refrigerator for up to 5 days. Give it a good stir before serving as ingredients may settle.
Fresh lemon juice is always preferred for the best flavor, but bottled 100% lemon or lime juice works as a convenient substitute.
Yes, POM-ade is a great option for salty sweaters, as it contains 200 mg of sodium per serving. Salty sweaters will need to make sure getting enough salt in their diet and drinking this beverage is one way to do that.
Homemade Pomegrante Electrolyte Drink (Pom-ade)
Ingredients
- 16 oz pomegranate juice
- 4 cups water
- 1/2 tsp salt
- 1/2 lemon juice
Instructions
- Add all ingredients into a large pitcher. Mix well.
- Chill or serve immediatley
