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 [2], your vehicle [3], and even in your child’s backpack [4] 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