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How to Make Electrolyte Popsicles for Rehydration

How to Make Electrolyte Popsicles for Rehydration

Staying hydrated isn’t always easy—especially when you’re under the weather, pushing through intense workouts, or soaking up the sun. When water alone isn’t cutting it, an electrolyte boost can help your body absorb fluids more efficiently, so you can rehydrate, recover, and get back to what you love.

Popsicles are a classic way to cool down or soothe a sore throat. Electrolyte popsicles take it a step further by delivering hydrating minerals, but most store-bought options come loaded with artificial dyes, extra sugar, and questionable ingredients. So why not make your own?

These quick and easy electrolyte popsicles are made with all-natural ingredients for a refreshing, healthy way to rehydrate. The not-so-secret ingredient? Cactus water—an electrolyte-rich, plant-based drink made from prickly pear cactus fruit. Packed with essential nutrients, these homemade hydration popsicles are the perfect low-sugar, low-calorie treat on hot days, when recovering from a workout, or anytime you need to replenish electrolytes.

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Who needs electrolytes?

Electrolytes are essential for regulating fluid balance and helping our bodies function properly. While everyone needs them, some people lose more electrolytes than they can naturally replenish in their diet—putting them at greater risk for dehydration.

  • Active individuals lose large amounts of minerals through sweat, making electrolytes an essential part of post-workout recovery.

  • Children require electrolytes for proper development, but they don’t always recognize when they’re dehydrated—especially after running around in the heat.

  • Sick adults and kids can lose fluids rapidly, making electrolyte replacement essential for recovery.

And in the summer, we’re all in need of a little hydration help. Spending time in the sun depletes our electrolyte balance, making replenishment vital for avoiding heat-induced dehydration and feeling your best.

Are popsicles good for hydration?

Popsicles are frozen fluids, making them an inherently hydrating treat. But electrolyte popsicles add another level of hydration, packing in essential minerals like sodium, potassium, and magnesium, which help regulate fluid balance in the body.

With ingredients like cactus water, fruit, and a pinch of salt, homemade electrolyte popsicles naturally and effectively replenish lost fluids. They’re especially great for kids, offering a fun (and tasty) way to stay hydrated. Plus, they can be a lifesaver for gently hydrating sick kids who are struggling to keep fluids down.

In the summertime, electrolyte popsicles are more than just a cool treat—they’re great for beating the heat, boosting hydration, and keeping your energy up. Whether you’re lounging by the pool, recovering from cardio, or simply looking for a delicious way to supplement your water intake, these popsicles make rehydration easy and enjoyable.

Equipment needed

Whipping up a batch of popsicles is as simple as prepping, blending, and freezing. Here’s what you’ll need to get started:

  • Cutting board and knife (for chopping fresh fruit)

  • Measuring cups and spoons (or measure with your heart 🫶)

  • Blender (a whisk works too if you like fruit chunks)

  • Popsicle mold (bonus points for fun shapes!)

What’s in an electrolyte popsicle?

Unlike regular popsicles, electrolyte popsicles are made with ingredients that promote better hydration. This recipe starts with cactus water, a naturally electrolyte-rich base, and adds key ingredients like lime juice, raw honey, and salt for extra hydrating power. Here’s what makes these popsicles so effective:

  • Caliwater Cactus Water: Packed with five naturally occurring electrolytes, prickly pear cactus water is the ultimate hydration booster. Plus, Caliwater is low in sugar and calories, made with natural ingredients, and bursting with refreshing flavor. Choose between Caliwater Prickly Pear or Caliwater Watermelon—you can’t go wrong!

  • Prickly pear fruit or watermelon: Both fruits are both high in water content and contain potassium, magnesium, sodium, and calcium. Fresh or frozen fruit works great, so use what’s available and matches your flavor preference.

  • Fresh lime juice: Freshly squeezed lime juice not only adds a tangy balance to the sweetness of these popsicles but also provides additional electrolytes. For extra lime flavor and added texture, mix in some zest!

  • Raw honey: A natural alternative to refined sugar, raw honey packs in additional potassium, magnesium, and calcium. For a vegan-friendly version, swap it out for agave, stevia, or your favorite plant-based sweetener.

  • Sea salt: Sweat from workouts, beach days, or even fevers can deplete sodium levels. A pinch of sea salt helps replenish essential electrolytes like sodium and chloride, supporting proper hydration.

Electrolyte popsicles recipe

Servings: 6

Prep time: 10 minutes | Freeze time: 4 hours

Ingredients

Prickly pear electrolyte popsicles

  • 12-ounce can of Caliwater Prickly Pear Cactus Water

  • 1/2 cup prickly pear fruit (fresh or frozen)

  • 1 Tbsp. fresh lime juice (juice of half a lime)

  • 1 Tbsp. raw honey

  • 1/8 tsp. sea salt

Watermelon electrolyte popsicles

  • 12-ounce can of Caliwater Watermelon Cactus Water

  • 1/2 cup fresh watermelon (fresh or frozen)

  • 1 Tbsp. fresh lime juice (juice of half a lime)

  • 1 Tbsp. raw honey

  • 1/8 tsp. sea salt

Instructions

  1. Prep. Cut the fruit into small pieces.

  2. Blend. Add all ingredients to the blender, and blend until desired consistency is reached.

  3. Pour. Split the mixture evenly between the popsicle molds.

  4. Freeze. Leave the popsicles in the freezer for 4 hours before serving. Enjoy!

Tips for serving

Popsicles sure are fun, but they can be a little messy as they melt. If your popsicle molds don’t have a built-in drip tray, serve them to kids (or messy adults) with a cupcake liner placed around the popsicle stick. No more melty spills!

Our favorite time to enjoy these freezer treats is right after sports, workouts, or fun in the sun. In the summer, make these popsicles ahead of time to always have your freezer stocked with a healthy, refreshing snack. 

And if you’re serving these popsicles to a sick kiddo, give them one every hour or so to keep them hydrated and replenish electrolytes.

Variations

Personalize these popsicles to fit you and your kids’ taste. Here are a few ways you can switch things up:

  • Try different flavors: Swap out the base for Peach Mango, Ginger Lime, or Pineapple Caliwater, or mix things up with creative blends like orange-peach-mango or blackberry-ginger-lime.

  • Adjust sweetness: Prefer a more subtle sweetness? Try the mixture without honey first, then add the right amount for your taste. If you love a sweeter treat, go ahead and drizzle in a little extra. 

  • Use fruit chunks: Instead of blending all the fruit, leave some whole and drop it into the popsicle molds before freezing. This adds a fun texture with real fruit pieces in every bite.

  • Keep it simple: Need an easy, no-prep option? Simply freeze Caliwater Kids Pouches for a quick, mess-free, and kid-approved electrolyte popsicle.

So many ways to enjoy Caliwater

Caliwater Cactus Water is naturally hydrating and delicious, with bold flavors that make the perfect base for electrolyte popsicles. But that’s only one way to enjoy its hydrating benefits. Sip it straight from the can for a naturally delicious hydration boost, blend it into smoothies for an extra nutrient kick, or mix it into mocktails for a fun, flavorful twist. 

From refreshing sips to healthy snacks, Caliwater is a simple, delicious way to replenish electrolytes and up your hydration game. Shop our cactus water online or visit your local Albertsons, Sprouts, or GNC to find Caliwater in the beverage aisle.

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