How to Make Your Own Electrolyte Drink
Article at a Glance
- Making your own electrolyte drink is simple and a healthier way to replace electrolytes than Gatorade®, Powerade®, or some of the other options.
- A simple recipe is just Real Salt® and water, but it is quite salty. If you don’t love the taste, a few optional ingredients will make it a little more palatable without unhealthy additives.
You’re running through your mental checklist the night before a hike, day at the beach, or soccer tournament and realize you still need to figure out how you’re going to stay hydrated. If you’re near a store, you may be able to pick up some Re-Lyte Electrolyte Mix on your way out of town. But what if there is no easy store access? If you have a few minutes to spare, making your own electrolyte drink is easier than you might think and it’s definitely better for you than Gatorade®, Powerade®, or others that are loaded with sugar and artificial colors.
There are lots of electrolyte recipes on the internet with varying amounts of ingredients and sweetness. Some can get quite complex or take advance planning, but our easy go-to electrolyte recipe has only five ingredients, most of which are optional if you don’t mind it tasting a little salty. It’s super flexible so you can adjust it for your needs and tastes.
Ingredients:
– 1 quart (4 cups) clean water
– 1/4 teaspoon Real Salt
Optional:
– A squeeze of lemon (adds flavor and trace amounts of electrolytes)
– A little honey (makes it a little sweeter, has a little potassium)
– Replace one of the cups of water with 1 cup of 100% coconut water or juice (adds electrolytes, makes it a little sweeter)
Points to keep in mind:
If you only use salt and water, it will taste very salty; adding honey and lemon will give it some lemon flavor and make it a little sweeter.
The salt and water recipe will primarily replace sodium and chloride. These are the two electrolytes you lose the most when you sweat, but they aren’t the only ones. Potassium, magnesium, and calcium also are important for muscle function, preventing muscle cramps, and fighting off fatigue. A quarter teaspoon of Real Salt will give you approximately:
- 530 mg of sodium
- 850 mg of chloride
- 7 mg calcium
- 2 mg of magnesium
- 1 mg of potassium
If you don’t mind a few calories, you can increase the total amount of other electrolytes by replacing one cup of plain water with a cup of 100% coconut water. Coconut water will also add a little more flavor and sweetness. Depending on the brand, one cup of coconut water has about:
- 400 to 550 mg of potassium
- 20 to 40 mg of magnesium
- 40 to 50 mg of calcium
If you don’t have coconut water on hand, you can replace a cup of water with a cup of 100% juice. Most fruit juices are not as rich in electrolytes as coconut water, but they will provide some electrolytes and will make your homemade electrolyte drink taste sweeter.
How much should you drink? It depends on your body’s needs and how you choose to customize it. This recipe calls for a quarter teaspoon of Real Salt, which is about 530 mg of sodium. In The Salt Fix, Dr. James DiNicolantonio indicates that the optimal range for sodium intake is between 3 and 6 grams (3,000 to 6,000 mg) per day from quality sources. The amount you need depends on your activity level, lifestyle, how much you sweat, and other factors.
Feel free to experiment with fruits and flavors to make something that best helps you live your journey. Share your favorite recipes in the comments!
Comments (7)
How long does it last before you need to discard it. And where do you store it?
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Redmond Life replied:
Hi Laura, How long your electrolyte drink will last depends on its ingredients. Water and salt will last indefinitely in the refrigerator. If you have added lemon or coconut water, it will last 3-5 days. I hope this helps!
Hello! Thank you for this! I was interested in making my own electrolyte drink because they can be really expensive. This is perfect, and I use Redmonds salt all of the time. I was wondering about how much of this we should drink. The recommended intake of sodium by the author of the salt fix, is a lot more than in one recipe
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Redmond Life replied:
Thanks for the question! The answer how many electrolytes you should have in a day is not one size fits all. Factors such as how much you exercise, the climate you live in, any health conditions you may have, and other variables all play a role in determining what suits you best. For more information on finding what’s right for you, visit this helpful article on our website. <https://kb.redmond.life/how-many-servings-of-re-lyte-hydration-should-i-have-each-day>
I love sparkling ice with caffeine cherry-vanilla, but it’s not giving the nutrients I need (doc said hydrate,hydrate,hydrate with electrolytes)🤷♀️
Can you help me put together a similar taste using Redmonds?
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Redmond Life replied:
Hi Sandy! There are a lot of ways to mix up your own electrolyte drink that you’ll love. If you need caffeine, check out Re-Lyte Boost, soon to be Re-Lyte Energy. It has clean caffeine from Green Tea and loads of electrolytes. Some people like to mix it with seltzer water to get that bubbly taste they crave. You could also consider adding Unflavored Re-Lyte, or Sole Water made with Real Salt, to drinks you already enjoy to give them an electrolyte kick.
Brilliant, informative recipe which I look forward to guzzling soon!
Thank you Jackie.
Auckland, New Zealand
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Redmond Life replied:
So glad you found it helpful Robert! Stay hydrated!
