Make Your Own Electrolyte Energy Drink

Gatorade, PowerAde, electrolyte pumped-up sports drinks…they’re good for you, right? You see athletes chugging down bottles of the neon-colored liquid in every ad and real life, surely they do something, and they do. They help you maintain your body’s balance of electrolytes during or after periods of heavier exercise. But when you look closer, you’re really just paying an outrageous price for glorified, brightly colored, sugar water. An overload of processed and refined sweetener (in the case of sports drinks, high-fructose corn syrup) is never a good thing. And while artificial flavors and colors don’t technically do much to your health, a part of me just shies away from the idea of ingesting things that are “fake.”

electrolyte drink ingredients

We’ve been led to believe by certain companies that we need an extra-special drink to recover from some sweat. First of all, there is a huge difference between athletes that work out hardcore for hours, and those dedicated to fifteen minute morning workout routines. Secondly, our bodies are smart, staying well hydrated and eating healthy is usually enough to maintain a balance of electrolytes. For those times that you do have a heavier workout though, make your own sports drink. It’s easy, quick, and naturally refreshing.

Ingredients: Lemons, limes, oranges, salt, honey, water, coconut water, sugar, strawberries.

Why the ingredients: There isn’t much need to delve into why each ingredient is included. They all fall under the blanket statement of being a good source of electrolytes, tasty, or both.

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Lay-Low Recipe


You will need…

-1/4 cup of freshly squeezed lime juice
-1/4 cup freshly squeezed lemon juice
-1 ½ to 2 cups fresh water, depending on how strong you want the flavor
-1/8 teaspoon of sea salt
-2 tablespoons natural sugar or honey, to taste

Directions

Toss everything into a food blender and blend until the honey is dissolved, or just use some elbow grease and blend it by hand. Pour yourself a tall glass, drop in a few ice cubes, and enjoy.

How to Make Homemade Energy Drinks-  you will never want to buy Gatorade again after making this.

Bright ‘n Early Recipe

You will need…

-1/4 cup freshly squeezed lemon juice
-1/2 cup freshly squeezed orange juice
-1 ½ to 2 cups of fresh water
-1/8 teaspoon of sea salt
-2 tablespoons natural sugar or honey, to taste

book

Directions

Same as above. You can halve or double the recipe as you need, and feel free to experiment with flavors. Keep in mind citrus fruits, especially orange, are a good source of electrolytes.

orange

Sweet and Smooth-ie recipe

You will need…

-3 cups of coconut water
-1 cup of strawberries
-1 cup of fresh water
-1 cup of ice
-1/8 teaspoon of sea salt
-2 tablespoons natural sugar or honey, to taste

Directions

Throw into you blender and let it run until everything is thoroughly mixed together and the mixture is smooth.

strawberry and coconut water

What are electrolytes, and why do we need them?

Here we are making a big fuss over electrolytes, but what are they really? And why do they matter? I could write a dense (at least) six page article on electrolytes, but I’ll spare you (unless you want to go to sleep, then I can send you a copy.) There are tons of electrolytes out there, but in our bodies they are basically calcium, sodium, potassium, magnesium chloride, hydrogen phosphate (a mineral) and hydrogen carbonate (a salt.) These electrolytes are vital for survival-not only could we not function if we didn’t have them, if we dilute them too much, it can lead to death by “water poisoning.” They regulate our nerve and muscle function, our hydration, the pH of our blood, rebuilding damaged tissue, and determining blood pressure. One example of their job would be in order for a muscle to contract-from your heart to the tiniest toe muscle- it needs the electrolytes calcium, sodium, and potassium. Too little and muscles become weak, too much and they over contract.


You’ll notice that these electrolytes can easily be provided by eating a balanced diet but humans will push their bodies, and during strenuous exercise you sweat, and when you sweat you’re losing electrolytes. There are also times that diet won’t suffice; many pregnant women find they need extra means of getting electrolytes, or when you’re ill. Regardless of why you’re drinking one though, try making your own first. It may not come with a fancy marketing scheme, but your body will thank you.

sports drink flavors

You may also like our recipe for watermelon & mint detox water.

P.S. Take a look at the Everyday Roots Book. It's a Book that we created to help you replace the toxic products and medications in your home with healthier, all-natural alternatives. It contains 215+ effective home remedies and covers everything you will need to protect your family and save money every month.

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By Claire Goodall

Claire is a lover of life, the natural world, and wild blueberries. On the weekend you can find her fiddling in the garden, playing with her dogs, and enjoying the great outdoors with her horse. Claire is very open-minded, ask her anything :) Meet Claire→

         

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100 Comments

  1. Beryl says:

    Can you put coconut juice in the lemon and lime one or does it curdle or something ?

    • Claire (Everyday Roots) says:

      Nope, it’s just a matter of personal taste. Coconut water and lemon really packs in the electrolytes, so if you like it, go for it! The above recipes can be mixed and matched pretty much anyway you’d like and will still deliver their benefits :)

    • Cha Cha says:

      Coconut juice/water won’t ‘curdle’, nore should creamy coconut ‘milk’. And even if it did, just whizz it in the blende, you know the ingredients are good for you :-)

  2. Jayne says:

    Wondering if the salt in the recipes is necessary. I feel like there is really too much salt in my diet. I have been looking at anything I purchase that has added salt, sugar and the like and eliminating much of those from my kitchen shelves, and from my diet.

    Thx!

    • monkeyberry says:

      Yes, you need to replace the salt that you lose working out and sweating, especially if you are working out for more than an hour or sweating profusely.
      If you are just drinking because they taste good, leave out the salt or only put in a teeny tiny pinch. Hope that helps!

    • Bill says:

      Use sea salt…not table salt…sea salt contains magnesium and other trace elements that your body needs…

    • Cher Bales says:

      can I use raw agave or xylitol or stevia for the “sweet”

    • emm says:

      Mineral salt is actually better than sea salt. Mineral salt is full of trace minerals and can help with blood pressure. Table salt is what most people use in their diets and that has been bleached and stripped of all the good stuff. That’s why it raises blood pressure.

    • Tanya says:

      The use of salt is for the iodine lost in sweat. The electrolytes needed to be replenished are iodine, sodium, potassium, and calcium. Some sea salts are not fortified with iodine.

    • Carol says:

      Salt has gotten a bad rep, but it is necessary. Most people get much less salt (real salt, NOT table salt…good salt: Celtic salt, Himalayan pink salt, etc). Please read up on the importance of real salt in your diet. It isn’t good to forgo good salt.

  3. Leticia says:

    how about coconut water and pineapple ? just curious

  4. Kylie says:

    If I have been partying, I try to drink coconut water before bed. Then (even if I forget the night before) I always have a pint of coconut water mixed with fresh (not concentrate) pineapple juice in the morning – it works wonders on a hangover!!! Esp if you remember to drink it before bed aswell :0)
    I will try it with Orange next time, but I usually go for pineapple as it seems to agree with my post drinking stomach ;0)

  5. Deb H. says:

    I have 3 teenagers (+ a stream of teens in my house). If I made a “batch” and put it in pint jars, recycled bottles, etc. how long will it last in the fridge? It may be a funny question because if the teens like it, it will be gone! Also, if I wanted to add flavoring (mango, strawberry, etc.) would you add a natural fruit juice as opposed to chunks of fruit blended up?

    Thanks for this post! In the summer months my boys drink a lot of power drinks and I’d love to cut back on how much “fake stuff” they’re drinking.

    • Claire (Everyday Roots) says:

      Yay for cutting back on “fake” stuff! These should last up to 1 1/2 weeks in your fridge, similar to regular juice. If you want to change up flavors, its totally up to you if you add fresh fruit chunks or juice. Just make sure it’s not juice loaded with sugar or artificial flavors. Also, if you blend the fruit whole, you may end up with more of a smoothie type drink. I hope the kids enjoy it!

  6. Nancy says:

    I’m also wondering how long it will keep in the fridge. I’d like to make a few different flavors ahead of time so we can just go to the fridge and grab them. Do you think I could make them ahead for the week?
    Thanks!

    • Claire (Everyday Roots) says:

      Yup! They should last up to a week and a half in the fridge-but I usually finish all of mine before then :p

  7. everlean logan says:

    Thanks for reminding me of something that i’ve already known but had it slip my mind. I’ve been spending lots of money on that gatorade and powerade for my teenagers as well and now you have reminded me how much money I can save just making it myself and it will be a lot more convenient and healthier too. So thanks again for sparking an old idea alive. later

  8. Mary Adley says:

    Can you recommend a replacement for coconut water for these recipes, as I can not metabolize coconut products? Thank you in advance for your attention to this matter!

    • Claire (Everyday Roots) says:

      Hmm there isn’t anything quite like coconut water when it comes to replacing electrolytes, but you could experiment with adding something like almond milk to provide the main body of substance, or use plain water and blend a banana in there (bananas are very high in magnesium and potassium.) I actually think banana and strawberry would taste yummy in the last recipe…I am sorry I don’t have an exact substitute for you. Let us know how it goes!

      • Janet says:

        Thank you asking the question about coconut products and for that answer as well, I know it is unpopular to not use coconut products and quite rare when people can’t. Every time I tell people I can’t use them, I get bombarded with how good they are for your body, and that I should really try them again. But the problem for me is not that my body can’t metabolize them, they are actually deadly for me, if I eat, touch or come into any contact with any coconut product (yes this does make living life very hard at times!!!), at minimum I end up with painful itchy welts and hives, at worst my throat closes off and I stop breathing. I will try the banana route as it sounds like a good alternative for me!

        • teajae says:

          Coconuts aren’t that dangerous for me like they are or you at least not yet ((((hugs)))) interesting your body reaction to coconuts is my body reaction to walnuts. I too can not use coconut anything its so perplexing to people nowadays when you say you can’t use them. I’m glad I’m not the only person whose body doesn’t like coconut products. I try so so so hard to find alternatives. Coconut is a wonderful product IF your body can use it without harm.

    • Stephanie Jones says:

      Use cantaloupe or watermelon (or cucumber) they contain a lot of potassium, which one needs most of as an electrolytes.

  9. Tina says:

    How about an ingredient with a source of magnesium and potassium? Just having sodium and chloride (table salt) isn’t bad, but not the best… anyone have ideas?

  10. Dot says:

    These sounds very good, thanks for sharing them with people on this site.

    Dot~

  11. christy says:

    I am going to try these. I have 3 kiddos that play competitive soccer, so lots of work outs and games. They love coconut water as a post game drink. This might be something they would like even more!

  12. Janie says:

    These look sooo good but I’m allergic to coconut…Do you have a good substitute for it? Thanks a bunch!

  13. Amy says:

    My husband and brother work in the worst heat all day long everyday all summer doing landscaping. I often worry about them needing more than just Gatorade and water. Can you make any other recommendations for that kind of labor in the heat?

  14. Marianne says:

    I need enough to make it by the pitcher full. 2 quarts at a time. Could I use lemon and lime concentrate?

  15. Pam says:

    What about freezing these as pops or slushies?

    • Claire (Everyday Roots) says:

      I bet that would be tasty! I’ve done ice cubes with them…let me know how they are as a slushie/popsicle if you end up trying it

  16. marianne says:

    I know this sounds like a strange question but could these be canned or would it take something away from drink? I’m think of being able to take with you on a trip and being able to open up and add ice.

    • melisa says:

      I would like to know this also?

    • Gwyn says:

      I was trying to figure out a way for that too. Our primary use is during games/competitions and practice/work that sort of thing so not at home. I was wondering about freezing in cubes and then depending on the time of year of course, by the time it’s needed it has melted as well as stayed cool. I just wasn’t sure if freezing would kill or change any of the benefits. Claire?

      • Claire (Everyday Roots) says:

        Sorry for this terribly delayed response…you can certainly freeze them into ice cubes or even “popsicles.” For trips or other means of taking them with you on the go, sticking them in a cooler does the trick for me. Freezing will not strip away any of the benefits or alter how they work. Let me know if you have anymore questions!

  17. Virginia McHugh says:

    Hi…any possibility of your creating a book with all this wonderful information?
    If you decide to do this…please keep us updated about this.
    Would love one for myself but it would make a fabulous gift also. V.

    • Claire (Everyday Roots) says:

      Thank you Virginia! I have pondered the idea of writing a book honestly…there is certainly the possibility that there will be one in the future :)

      • Stacie L. says:

        keep us posted as to a book or ebook! & ty for the common sense ‘thumps’! ^_^ you’re a cleansing breath for the soul. <3

  18. Bobbie says:

    Morton’s lite salt contains both magnesium and potassium.

  19. julie says:

    Do you have something for weight loss

    • Sasha says:

      Yes.
      Cut all those sugary food and drinks from your diet, stop eating take out and packaged foods that have been heavily processed, learn to cook real food, with real, raw ingredients, cut way back on the carbs (any grain products – bread, pasta, cereal – and potatoes), and most importantly, get up and move! Even walking somewhere every day will benefit you.
      No drink alone will help you lose weight. You must question your entire lifestyle if you are overweight. You are responsible for feeding you.

  20. Mary D. says:

    Claire,
    Is there any way of freezing or canning these electrolytes after making them up for future uses?
    Without losing the vitality of them?
    I so love your website!!!!
    Best,
    Mary D.

    • Bridget says:

      Waiting for a reply on this!! I see it asked several times and I would really like to know.

    • Becky says:

      Yes, you can freeze them without losing the benefits.

    • Lisa says:

      You can also freeze them in large plastic cups with lids. It makes large “ice cubes”. This way you can stack them with lids. Also making labeling them for different flavours easier.
      Afterwards the cups are reusable for the next batch.

  21. Steph says:

    Are these juices ok for a Diabetic? I do workout 4-5 days a week and do need the extra electolytes! Love the coconut water but Leary on the sugar!

    • emm says:

      You would have to calculate how many carbs in the amount of honey or sugar, coconut water (if you use it) And any other juice. Sugar has 15 grams per tablespoon. Honey has 9 grams per tablespoon. Coconut water is usually about 14 grams per 8 ounces. It takes 15 grams to make one complete carb.
      As a diabetic, you would have to keep track of what you put in the drink and how much you drink and count that towards your carb intake for that time of day. Hope this helps and I didn’t comfuse you you much lol.

      • Stacie L. says:

        there’s difference in simple & complex carbs, & the ability of the body to assimilate. As a diabetic, once we learn to understand the difference, a Whole new & improved world opens up right before us! Then move on in learning of ph/alk balance…wow! Just these two foundational areas of knowledge can Rock Ur World! ^_^

  22. Kima says:

    Thanks for all the recipes. just wondering do you have to use the sugar or honey to get all the effects or can you leave that part out?

  23. Sara says:

    I saw this and when strait downstairs to make one! I had the strawberry one and it was delicious! It’s over 100 degrees here and I sweat ALOT during my workouts so I was looking for something more than water to keep my hydrated. This will be perfect! I HATE the taste of coconut water but by diluting it with regular water plus the strawberries and honey I didn’t taste it at all. I also made the lemon lime one for my next morning workout and and did about 1/2 cup coconut water and 1 1/2 cup water so I can still get all those healthy benefits of the coconut water without the taste. Thank you for helping me to make my workouts healthier!

  24. BarScience says:

    This is great. I really depend on post workout drinks to aid with muscle retention after a hard workout. Basically, there is a 30 to 45 minute window after workouts where once you add something to facilitate and insulin spike, you can create an anabolic state in the body. I’ve been using Gatorade, Power Aid and whatever. I’m going to give this natural alternative a try.

    Awesome post!

  25. Stephanie says:

    Where do you buy coconut water? I have never heard of it and I live in a rural area. Thanks

    • Pat says:

      In the water section of a grocery store. I just went through looking for it myself. LOL

    • Saira says:

      Coconut water is just the liquid in coconuts. I live in the Caribbean so it’s in abundance. I can get it straight from the coconut as there are many people selling at the side of the road, but it’s usually sold in the grocery store/supermarket in the freezer(cold) section where the yoghurt and such are. By me, it looks like regular bottled water.
      Maybe it’s just not common or in demand where you live in which case you can just substitute it with something else; I think someone in the earlier posts said something about using almond milk, you can scroll up and find it.
      I hope I helped (:

    • Sasha says:

      For me, it’s usually in with the fresh refrigerated fruit juices, usually at the back or one side of grocery stores. Hope this helps!

  26. Carrie says:

    Any ideas on calories in these??? Thanks!

  27. tope says:

    Cocnut water is not that much in quantity, can I also add coconut milk? Luv ur posts.. more grease…

  28. Beth says:

    Where do you get 100%raw coconut water. I can only find coconut water w/pulp. Help

    • Samantha says:

      @Beth you can find 100% raw coconut water at Sprouts, Raleys, and Whole foods supermarkets…this are the only places I have found it. (And i live in central valley california) Its one of my favorite coconut waters. It is a little on the pricy side but i believe in their philosophy and overall dedication to providing a good source of coconut water.

  29. Kristin says:

    Actually table salt has iodine in it, sea salt doesn’t. I’m not sure about mineral salt. Salt is really the only thing that has iodine in it anymore so it is good for your thyroid to have that. Otherwise you’ll end up with thyroid disease like me. Mixing it up some is good, but make sure you’re not completely taking table salt out of your diet. :)

  30. Becky says:

    You could also add some kiwi to a drink or two. My Dr. has recommended that I eat kiwi in place of bananas as they have more magnesium.

    • Joel says:

      New research says that kiwis are also ‘melatonic’ – they actually stimulate melatonin production. Two kiwis before bed was shown to enhance sleep parameters. It was funded by a kiwi company but I’ll buy it for now …
      “2 med kiwi fruits 1 hr before bed improves sleep quality: onset, duration and efficiency in objective and subjective measures.”

  31. Vincent says:

    Nice… but even that little bit of added sugar is NOT necessary. The body just doesn’t need it.

  32. Nicki says:

    Mmmmm….now I’m thirsty! :-) Thanks for the tips – this is brilliant! Can’t wait to try it, I’m salivating just reading this. :-) Your photos are delectable!

  33. Holistic Chef Barry says:

    Sugar is not natural and is overly processed of empty calories and is a nightmare for diabetics. I would suggest using stevia powder , tamarind juice , or juice from presoaked dry fruits . Fermented raw apple cider vinegar adds electrolytes and probiotics as well. Some sea salts are bleached white. Real salt is not white in color. I would use instead some Pink Himalayan Sea salt crystals or make salty sole water from this salt. Celtic sea salt is another good option. Making sun herbal teas will also provide electrolytes . Holistic Chef Barry

  34. Ole says:

    Nice recipe and site :)

    What are those jars called? I’ve seen them before and really like them, but i have no clue what they’re called…

    • Claire (Everyday Roots) says:

      They are called Mason Jars, and are popular for canning and making preserves. I love to drink out them though-I swear it makes everything more refreshing :)

  35. isabelle says:

    thank you for your website. I have been trying to find something to help my husband build up his strength and muscle. will definitely try these.

  36. Raven says:

    This recipe looks great! I can’t wait to make it for my sport drink obsessed husband. :) Thanks for the post! I put it on my website’s facebook page, I hope you don’t mind!

  37. Bee says:

    Which of the three above would be best to run marathons with? I tried to stop drinking Gatorade but cramp up while I run. I’ve tried other electrolyte drinks but its never enough.

  38. Uchiha says:

    can I drinking it while i work out or it’s better before the exercise??

  39. Jerry says:

    Can I make a large quanity and freeze them a week at at time.

  40. Jenny Hopkins says:

    Hi Claire
    Love the recipes, could you substitute Rice Malt Syrup for the sugar?
    Thanks, looking forward to more healthy ideas

  41. rashidah says:

    how long can this be store? i mean if i dont freeze it and just store in the refrigerator.

  42. Courtnie says:

    Made the orange one! With 1 tbsp of lemon juice concentrate and store bought orange juice instead of fresh squeezed. No added sweetener since the orange juice probably has plenty. SO delicious! Thank you!

  43. Kita says:

    Is there any added benefit to keeping on the rinds or peels? Can these drinks be made without them?

    • Lena says:

      Yes…there are oils in the rinds that are nutritious… Just make sure that if you’re using lemons/limes that they are organic.

  44. Dimitris T. says:

    Hi,

    I’m a regular athlete (~exercising everyday). But i have one concern:

    Limes/Lemons/Oranges are acidic and from dental studies their everyday consumption may cause erosions of enamel (teeth) at different levels and subsequently leading to teeth more prone to cavities-formation. And at the same time there is this 2 tblsp of honey (sugars act as food for bacteria to produce their acids and cause decay).

    Probably it’s enough to keep a healthy diet and be hydrated at all times but beach volleyball is a pretty electrolyte-demanding sport especially when the sun is up and you’re doing a strenuous cardio/weights training on the sand at 30C°.

    Any thoughts on that ? I really like it though, always tried to find an alternative source to commercial energy drinks.

    • Lena says:

      My dentist just says to make sure I rinse my mouth out well & brush my teeth after drinking/eating anything acidic.

    • Catherine says:

      You are right and they have found sports drink more damaging to teeth then Coke soda and the sorts. I would drink this through a straw allowing it to have less contact with the teeth and rinse my mouth with water afterwards.

  45. John says:

    How many liters are the jars?

  46. Lena says:

    Yes… You can substitute sugar for stevia…etc. Yes…you can add kiwi & any other fruit you want. Yes…the peels are great to add (try grating before juicing). No…you do not want to use concentrated lemon or lime juice…only natural kuice (squeezed, juiced or bottled) No…Sea Salt can have Iodine or not (just make sure you read the label) Yes…you can freeze it for later. Yes…you can leave it in the fridge for a week & half. Yes…you can double the batch. Yes…you can find Coconut Water at most grocery stores either in the water isle or Natural Food Isle (usually next to Soy Milk & Rice Milk on the shelves) MAKE SURE YOUR COCONUT WATER DOES NOT HAVE ADDED FLAVORS IN IT…JUST PLAIN.

  47. Emma says:

    In the lay-low recipe how much energy is there per serving
    thanks

  48. Sarah says:

    Hi. Just a question it might seem a bit silly but can you make a whole batch and freeze it?

  49. Joy says:

    The link I clicked on was for making your own Electrolytes and that was what I was going to find, instead I see Lay Low Recipe and 2 others. I really need the Electrolytes as my immune system well, I have none and my digestive system is not absorbing any nutrients and therefore I need to put in good natural items but they must be in liquid form right now. Can you give me the recipe for the Electrolytes or is the Lay Low Recipe what I should use? Thank you so much and I am going to truly enjoy reading your site.

  50. sky2002 says:

    I would substitute regular table salt with Black Hawaiian Salt. This is the salt that doctors give to their patients with High Blood pressure.

  51. Denise says:

    I never did see an answer on using concentrate lemon and lime juice…so can you?
    I am loving all this info cuz…I have tried so hard with hubby about those stupid Gatorade’s and he is very stubborn. Maybe I can make him some of these and he will like them.

  52. Richard says:

    Hi…I notice that you mention freshly squeezed lemon or lime juice, however this is very difficult to get hold off in supermarkets in liquid form….It would work out very expensive if I squeezed that amount of lemons and limes!…It’s easy to get 100% orange juice (not from concentrate) but not the same for lemon or lime juice….Can you use lemon or lime from concentrate?

  53. Valerie says:

    Has anyone used these recipes during a marathon? If so, please provide feedback. Thanks

  54. Heidi says:

    I would use an adapted version of Haymaker’s Switchel which would include spring water, black strap molasses, apple cider vinegar or apple cider, Himalayan salt sole and baking soda. In an economic meltdown maple syrup or honey would be my next choices in that order. Sea salt sole would be my next option if Himalayan salt was not available. Coconut water and citrus would not be available. Even home made sauerkraut juice would work as an ingredient as it would contain sodium and off the charts vitamin C.

  55. Ana S. Smallwood says:

    Would like to know can you use Agave in place of the Honey & Sugar???
    Thanks!

    • Claire Goodall says:

      You could, however i’d recommend sticking with the honey. In my opinion agave tends to be more processed than honey (assuming you are getting raw honey) and has been hyped up terribly. However, if you cannot or prefer not to use honey, it should be alright. I’ve never tried it in these drinks, so I can’t comment on how it effects them. If you try it do report back and share!

  56. Trish says:

    I would use these recipes as a base, but I would replace the coconut water with whey water rendered from making yogurt or cheese out of raw cow’s milk (find a small dairy farmer with cows, preferably not Holsteins) . Whey water is so good for our system, rich in vitamins and can easily be used as a electrolyte replacement. Also, kefir water would be a nice addition to this mix, nice immune system booster . Himalayan salt is excellent for you as well. Stevia is the best choice for sweetener. Xylitol and Erythritol are made by a process of fermenting yeast and sugar, not good for your gut bacteria.

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