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 an 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 back pack 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

Prepper's Cookbook

Tess Pennington is the author of The Prepper’s Cookbook: 300 Recipes to Turn Your Emergency Food into Nutritious, Delicious, Life-Saving Meals. When a catastrophic collapse cripples society, grocery store shelves will empty within days. But if you follow this book’s plan for stocking, organizing and maintaining a proper emergency food supply, your family will have plenty to eat for weeks, months or even years. Visit her web site at

This information has been made available by Ready Nutrition

Originally published June 21st, 2011
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  • Orange Jeep Dad

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

  • Sunflower

    What is potassium salt?

  • EastTenn

    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.

  • rdrr

    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.

  • Joe

    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 :)

    • Barbara Nolan

      Responding to Joe – Potassium injected into the blood stream is dangerous…potassium  salts taken orally are not going to give you a heart attack…

  • cj

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

    • Tess Pennington


      I don’t see why not. It’s a natural way to boost your electrolytes. Ask a medical professional to be safe.


  • Jerry McIntire

    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.

  • tom

    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

  • markvturner

    These recipes are missing magnesium and calcium.

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