DIY Electrolyte Powders

Most experts would agree that drinking water is the best way to curb your thirst.  According to experts, a good guideline to use when preparing for any type of outdoor activity is to drink two cups of fluid two hours before the activity.  That helps ensure you are well-hydrated before you ever go outdoors.  Then, during the activity drink 4-6 ounces every 15-20 minutes to keep your muscles well-hydrated.  If you are planning on extensive outdoor activities, fill a water bottle with about 16 ounces (or two cups) of fluid and take it with you.  Last, drink up after you’re finished with your activity.

Making your own electrolyte powder is a low-cost alternative to purchasing expensive sports drinks.  An added bonus to making your own electrolyte powder is it gives you complete control over the ingredients of the electrolyte drink.  Carrying the powders with you in your 72-hour bag, your vehicle, and even in your child’s backpack would be prudent especially during the summer months.  Using the correct proportions of water, salt, potassium salt and optionally baking soda, you can make a very effective electrolyte drink.  It will both rehydrate you as well as keep your electrolyte levels up to par. Let’s take a look at three recipes to make your own drink with electrolytes–two with sugar and one without:

Sugar Option

This option is made with sugar: When you work out, your body does not only lose water and electrolytes, it burns energy as well. To make sure you can keep your activity level up, it is a good idea to add some kind of sugar to your drink.

2 quarts of water
5-10 teaspoon of sugar
1 teaspoon of salt
1 teaspoon of baking soda
½ teaspoon of salt substitute (potassium salt)
1 pack of sugar-free drink flavoring

Sugar-Free Versions

Sugar-free: Although adding sugar to your drink will help you keep your energy levels up, it’s not a good option for everyone. People on a low-carb diet or people with diabetes can choose a recipe that doesn’t add sugar to the electrolyte drink:

Version 1

1 quart of water
250 ml of orange juice (citrus juice is a natural source of potassium ions)
3 tablespoons of lemon juice
¾ teaspoon of salt

Version 2

2 quarts of water
1 teaspoon of salt
1 teaspoon of baking soda
½ teaspoon of salt substitute (potassium salt)
1 pack of sugar-free drink flavoring
Artificial sweetener to taste

The Prepper's Blueprint

Tess Pennington is the author of The Prepper’s Blueprint, a comprehensive guide that uses real-life scenarios to help you prepare for any disaster. Because a crisis rarely stops with a triggering event the aftermath can spiral, having the capacity to cripple our normal ways of life. The well-rounded, multi-layered approach outlined in the Blueprint helps you make sense of a wide array of preparedness concepts through easily digestible action items and supply lists.

Tess is also the author of the highly rated Prepper’s Cookbook, which helps you to create a plan for stocking, organizing and maintaining a proper emergency food supply and includes over 300 recipes for nutritious, delicious, life-saving meals. 

Visit her web site at for an extensive compilation of free information on preparedness, homesteading, and healthy living.

This information has been made available by Ready Nutrition

Originally published June 21st, 2011
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12 Responses to DIY Electrolyte Powders

  1. Awesome! I printed this one out. Its going in “The Book.”

  2. Sunflower says:

    What is potassium salt?

  3. EastTenn says:

    Morton makes a light salt that is half potassium salt and half regular salt.  It is called Morton Light salt and usually be found anywhere regular salt is found.

  4. rdrr says:

    use Nu-Salt for potassium salt. If you want this to be truly helpful add some electrolyte powder (like Hammer’s Endurolytes). I make a sugar-free G2 like powder and travel with it everywhere. Very convenient and considerably less expensive than retail.

  5. Joe says:

    be careful with potassium…too much and you end up with very very painful heart attack (it’s used for lethal injections) Balance is everything 🙂

  6. cj says:

    Can this solution be used for fluid and electrolyte replacement for vomitting during chemotherapy???

  7. Jerry McIntire says:

    1 teaspoon of salt in 2 quarts of water is quite a bit. I make my own hydration mix, with 1/4 teaspoon of salt, 22 ounces of orange juice, and 42 ounces of water (2 quarts total). The orange juice has potassium. Simple. Sometimes I add 1/2 teaspoon of baking soda.

  8. tom says:

    i dont understand something. the title says ‘powder’ but im looking the recipe and it looks like you’re making a drink. can some one explain. thanks

  9. markvturner says:

    These recipes are missing magnesium and calcium.

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