To make an electrolyte drink, add sodium, potassium, and a small amount of sugar to water. The simplest version mixes 1/4 teaspoon salt, 1/4 teaspoon baking soda, and 2 tablespoons honey or sugar per cup of water.
Electrolytes are minerals that help regulate fluid balance, muscle function, and nerve signaling. When you sweat, you lose electrolytes, which can lead to dehydration. Sports drinks replace these lost electrolytes, but many contain artificial ingredients. Homemade versions use natural ingredients to achieve the same goal.
The key ingredients in a DIY electrolyte drink are:
Many people assume sports drinks are always better than water, but this depends on activity level. For moderate exercise, water may suffice. Another mistake is using too much salt, which can cause stomach upset. The right balance is important.
Combine 4 cups water, 1/2 teaspoon salt, 1/2 teaspoon baking soda, 2 tablespoons honey, and the juice of one lemon and lime. Stir until dissolved. This makes about 16 ounces of drink, providing roughly 460mg sodium, 320mg potassium, and 32g carbohydrates.
Electrolyte drinks are most useful during or after intense exercise lasting more than an hour, in hot weather, or when recovering from illness. For everyday hydration, water is usually sufficient. Athletes and those working outdoors benefit most from electrolyte drinks.
For more tips on hydration, see our guide on how to add widgets to your fitness tracker to monitor your hydration levels.