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This is our favorite electrolyte recipe, adapted from the World Health Organization. You can also supplement with a few drops of liquid trace minerals and a smidge of fruit juice – a bit of glucose may aid electrolyte absorption.
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.
16 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.
Why no mention of adding glucose to formula. Pedialyte and Pedialyte for adults both have glucose as part of the formula, and so many other recipes for homemade hydration liquid?
Hi! It says drink 1 litre daily maximum. Is it okay to drink 2L of this electrolyte combination? My daily water goal is 2L. Thanks! 🙂
No, 1-liter maximum.
In cases of diabetics, especially insulin dependent, who get a dehydrating illness (anything with vomiting, fever and/or diarrhea) should a) as soon as possible replace the estimated lost fluid b)call their doctor to inform them they are sick. They may (and likely will) require more than 1L and if this recipe is followed, it is not only safe, but recommended to drink more. Dehydration kills/maims more diabetics than people realize creating a quick downward spiral.
I would only add the sodium bicarbonate to the electrolyte drink if the person is also experiencing diarrhea.
The 1L limit for less life threatening dehydration issues is probably more than appropriate.
The WHO organization Oral Rehydration Solution (ORS) recipe includes glucose ( I think it is about 13 g/L). The glucose is to help move sodium into the cell via the Sodium Glucose Linked Transporter (SGLT) – this is in concert, of course, with other mechanisms. Theoretically including glucose to take advantage of the SGLT mechanism would be important for those with dehydration; still, drinking a fluid with added glucose may not be desirable for several reasons. With this in mind, I have tried to get a perspective on just how important the SGLT is for sodium uptake along with how important glucose is in a ORS formula. It has been hard to get a specific answer but the SGLT does seem to have a significant role in sodium uptake, perhaps around 70% (note: this was based on piecing together various papers since an actual figure seems elusive; your input would be valued :)).
So, how important is glucose in a oral hydrating formula? Is some glucose always present in the lumen to assist sodium, and can utilize the SGLT with out a glucose based ORS?
There seems to be a big split on those who advocate the role of glucose in ORS and those who don’t acknowledge the importance of glucose at all. Perhaps this has to do with the severity of need (?). I am particularly interested in this topic from the perspective of those with Short Bowel Syndrome, ileostomies with colectomies and colostomies.
Why Sodium Bicarbonate/Baking Soda? It sounds like Morton’s lite salt by itself is a pretty good deal!!!
I have cardiac disease and high blood pressure, but try and bike an hour and a half a day, and sweat profusely when I exercise or cut the grass. I am making a mixture and want to know if anything jumps out at you that you would caution me about. I have had some concerns that I was feelings symptoms of potassium deficiency, that is why my salt/potassium are different from what most people tend to do. Also, because of blood pressure, I really watch my salt intake.
20 oz water bottle
1/4 teapoon sea salt
1/2 teaspoon Nu Salt (potassium chloride)
2 tablespoons concentrated lemon juice
1 packet of stevia
Thanks,
Tom Donovan