Savory Breakfast Bowl
This is our favorite electrolyte recipe, adapted from the World Health Organization.
Hydration is especially important if you’re losing a lot of water, for instance in hot weather, during exercise, or if you have diarrhea. If you want to find out more about how to recognize the signs of dehydration, how to stay well hydrated and when to seek medical assistance, see our companion blog here.
| Super-Hydrating Electrolyte Formula |
Super-Hydrating Electrolyte Formula
| Servings | Cook Time |
| 4cups | 5minutes |
| Servings |
| 4cups |
| Cook Time |
| 5minutes |
Ingredients
- 1 liter Filtered water see our preferred filter options below
- 1/4 tsp iodized sodium chloride table salt
- 3/4 tsp sodium bicarbonate baking soda
- 1/4 tsp potassium chloride Morton's Lite salt
Servings: cups
Units:
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Ingredients
Servings: cups
Units:
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Instructions
- Combine all ingredients and stir until dissolved. Drink 1 liter daily, maximum, unless otherwise directed.
- If you desire flavor, squeeze in lemon, lime or orange. Or puree a few berries or mint (with seltzer for part of the 1 liter amount, as desired.) If you prefer sweetness, a small amount of honey, maple syrup or stevia are options.
9 Comments
Is there an advantage to using regular iodized table salt instead of sea salt?
Iodine is important for sure! We prefer to use salts that have been tested for heavy metal contamination, such as Celtic Sea Salt. And then add kelp granules for iodine. If you’re not doing that, iodized salt is a good idea. DrKF
Iodized table salt is the worst kind of salt – highly processed and biologically unbalanced. One could do better with a pinch or two of Celtic or Himalayan salt in a glass of pure water. Baking soda can prevent absorption of B vitamins.
http://www.greenmedinfo.com/blog/real-salt-celtic-salt-and-himalayan-salt
http://drsircus.com/sodium-bicarbonate-baking-soda/side-effects-contraindications/
Moderation is always key! Just use electrolytes when you know you are about to lose (or have lost) a lot of water through sweating, or diarrhea, Even name brand electrolyte drinks should be only consumed when needed.
I worked in a primary aluminum smelter and at summer the electrolytes (industrial brand with a name similar to the word Quincher) consumption before and during shift made the difference in those who could make the whole shift without locking up their bodies with extreme cramps, and those who could not make it through the eight hours without going to the dispensary. Plenty of times I saw people laying on the floor in the fetal position in tears and could not move a muscle. Scared me into believing in the power of electrolytes. Water alone will not prevent that problem.
Very good article! I used to make a similar mix using salt and Lite-Salt but forgot the proportions. I am going to use your mix and flavor it with store-brand Crystal Light. It is wonderful! Thank you for publishing this and providing a method for making it to measure in the serving size desired.
What is the baking soda for?
Baking soda contains sodium bicarb, sodium is an electrolyte and bicarb helps to alkalinize the body.
I’m a little confused – or concerned – about the amount of sodium in this mix.
potassium chloride (Morton’s Lite salt) is roughly 50% sodium chloride and 50% potassium chloride
table salt is 100% NaCl
baking soda is, again, a sodium salt.
I haven’t done the math to get the fraction of sodium, but this seems like very little potassium for the amount of sodium.
Understandable concern – this recipe is adapted from the WHO’s recipe for re-hydration. It’s recommended for short-term rehydration in the case of excess water loss due to sweating or diarrhea, for example. That said the predominant electrolyte lost is sodium, which is why it’s the dominant electrolyte in this formulation. For long-term electrolyte management, trace minerals and a more balanced mineral approach along with hydration would be more appropriate.