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
This article was originally published at Ready Nutrition™ on June 21st, 2011
Awesome! I printed this one out. Its going in “The Book.”
What is potassium salt?
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.
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.
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 🙂
Responding to Joe – Potassium injected into the blood stream is dangerous…potassium salts taken orally are not going to give you a heart attack…
Can this solution be used for fluid and electrolyte replacement for vomitting during chemotherapy???
cj-
I don’t see why not. It’s a natural way to boost your electrolytes. Ask a medical professional to be safe.
Tess
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.
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
These recipes are missing magnesium and calcium.
came here to post this exact thing. These are very important for muscle function and cramping.
Since no dosages are given — what is the ratio of powder to water?