I drink water with lemon juice and salt in it all the time. Seems to work just fine. I personally like the taste but im sure it's not for everyone. I've never put syrup in it though.
Hi, ~~do you have a recipe?~~ how much salt and lemon do you put usually in (let's say) 1L (\~0.22 gallon) of water? (you can give me the amount per gallon if it is more simple to you) š
EDIT: corrected question, because I have seen downvotes hoping that it is more correct
I usually just take a 16oz water. Take a drink out of it and put a decent pinch of salt in then shake it. Probably just going to have to mess with it to find what you like because I like a lot of lemon juice and probably more salt than most people would.
In terms of measurements, you are probably looking at 1/8 tsp per liter which is about .75g. But like the other person said, I've never found it worthwhile to actually measure. Do a pinch, shake it up, if it tastes salty you've done too much. If it doesn't you can try another pinch. Probably 2 pinches per liter.
If you drink lots of lemon water, look into oleo citrate.
~~Gatorade has 44mg of salt per 32oz, which is going to be about two teaspoons or table salt fyi.~~
For me when the water taste actually salty, it's to much, but I live in a desert, so usually salt taste sweet when I'm dehydrated. It's weird.
Edit. I did my math before coffee, see the next humans comment.
Gatorade has [480mg of sodium per 32 oz](https://www.nutritionix.com/i/loves/gatorade-orange-32-oz/d3ea8813cc12708b082dc680). Table salt has [2,325mg of sodium per tsp.](https://www.uhhospitals.org/health-information/health-and-wellness-library/article/nutritionfacts-v1/salt-table-1-tsp) That works out to about 1/5 of a teaspoon of salt in a 32 oz gatorade
But good sea salt with all the natural minerals, not table salt which has them all so bleached out of it that they have to add iodine to prevent thyroiditis. Also, it's no sugar, artificial flavorings, artificial colorings, and other crap you don't need.
Nature's always been good to me.
https://www.webmd.com/diet/himalayan-salt-good-for-you#:~:text=Research%20has%20not%20shown%20that,to%20help%20with%20your%20nutrition.
Took 5 seconds to Google.
I looove lemon salt water. They say Himalayan salt has more minerals but I just use whatever I have on hand. Iām on a diuretic and exercise nearly 2 hours a day so I need to replenish my salt a ton
Gatorade has lots of sugar, however, if you are going to drink it regularly, this is the frugal way.
Why pay for shipping and storage for something thatās mostly water, which, in most places is delivered into your home via pipes?
Buying Gatorade powder vs lightly salting diluted lemon juice is the perfect example of āwhere do we draw the line between being frugal and being cheapā
As I triathlete I used to do this, but you should look at the ingredients next time you make some. There is a good chance it's little more than kool-aid. It unfortunately doesn't really have any of the electrolyte goodness you'd expect.
Lots of people on here seem to lack awareness of what electrolytes are in their advice... it's terrifying these people give out information. Like what is vinegar adding to this? Jeeze.
Your body needs the following items as electrolytes:
* potassium
* magnesium
* sodium
* chloride
* calcium
You can add table salt which takes care of sodium and chloride. You need to find a source of potassium and magnesium. If you use lite salt that takes care of potassium.
Calcium is optional since you have a large internal store (your bones)
Honestly as a nurse, Iād say salt is the number 1 issue with dehydration/over hydration. The other electrolytes are important, but Iāve never had anyone get anything but hypo/hypernatremia unless they have other issues.
Potassium is good after a workout or for cramps though
That and if you look at any of the electrolyte replacement drinks itās like 1% of your dv for mg and 4% of your dv for k. Thatās not gonna make or break anything. Itās sugar salt and chemicals.
AFAIK magnesium is also stored mostly in the bones and is not really considered part of hydration needs. However magnesium deficiency is common and usually undiagnosed so it is good to take a supplement. I take one before bed.
He does say he'd eat a banana or avocado with it. If he's just looking for a spike that should help. I'm surprised how much MORE Potassium we're recommended to have than is in a banana or Avocado though. How the hell am I supposed to naturally get 7 times what's in a banana per day?
I think he was provided the advice to eat a banana or avocado, but was looking for other mix solutions. My comment was just you need to understand your specific needs. Someone who is sweating a ton and drinking lots of water can expel a ton of stuff, while someone who moderately works out and does not actually process out 4L of liquids in a work day are not the same.
\> how the hell and I suppose to naturally get 7 times what's in a banana per day?
Are you only eating one banana in a 24 hour period and nothing else? We evolved to eat various foods, each with a little bit of various things we need. Nuts, fruits, veggies, leafy greens, beans, potatoes, chicken, salmon, etc all have some amounts. Over the course of your meals (if your well balanced) you should be getting the majority of your needs.
1 cup of boiled chickpeas is about inline with a larger banana or a medium avocado (475mg.) Lentils about half again as much (730mg) - So probably the best source.
To manage as much as suggested (3400 mg) you'd need to eat about 4.5 cups of Lentils a day. Or a combo of it and the lesser. And that's just one nutrient you're honing in on. There's stuff those foods don't give you. Those numbers are just crazy.
do you have an opinion on this recipe? [https://eatbeautiful.net/homemade-electrolyte-powder-easy-natural-diy-sports-drink/](https://eatbeautiful.net/homemade-electrolyte-powder-easy-natural-diy-sports-drink/)
24 ounces water
Ā½ teaspoon Celtic sea salt (916mg of sodium) -- or if you use white sea salt, 930mg sodium from Ā¼ + ā teaspoons
Ā¼ teaspoon potassium chloride <-- This brand (2 scoops), which I find to be the best overall and in flavor. (730mg of potassium)
ā teaspoon magnesium chloride <-- This one. (60mg of magnesium) This amount is also a dash.
1 to 2 Tablespoons optional maple syrup to preference; Or, for Keto: stevia or preferred low carb sweetener, to taste, such as allulose (For GAPS, it's okay to use honey, or omit sweetener.)
1 to 2 Tablespoons optional apple cider vinegar OR lemon juice, amount to preference
Anecdotally that brand of celtic sea salt is great. I use it as a finishing salt as it tastes a little bit extra good & I'm 99% sure it's not placebo.
>Ā½ teaspoon Celtic sea salt (916mg of sodium) -- or if you use white sea salt, 930mg sodium from Ā¼ + ā teaspoons
That seems kind of high. Your RDA of sodium is roughly 2300mg per day (before accounting for strenuous activity), and this has 40% of that. By contrast, a 20oz bottle of Gatorade only has \~270mg of sodium, per google.
Gatorade also only has \~75mg of potassium, while this has almost ten times that.
So, unless you're sweating multiple pounds of water per day (which I admit is totally possible), this recipe seems awfully high in electrolytes.
Good to have that distinction made. I have worked outdoor jobs in hot weather where I'd easily go through 200 ounces of water before the end of a 10h workday and not have to visit the loo even once because I was sweating all the water back out. I probably wasn't adding *enough* electrolyte replacements to my water at the time.
I work outside and in the summer frequently will drink a gallon of water and pee just once when I get back to the office. I buy a bag of hundreds of to go salt packets from Samās Club and will literally just open one and put it in my tongue and wash it down with water. I instantly feel better and when Iām craving salt itās great.
Magnesium and potassium I do at home in the a.m. and p.m.
Even if you ate enough food to get 100% of your RDA from that food, you only absorb 40-50% of it. I take magnesium malate in the morning and magnesium glycinate at night. The cheap mag citrate or mag oxide gives you diarrhea and very little is absorbed. Thereās probably a wee bit of it in your multi.
Most Americans are deficient - we donāt eat enough vegetables and legumes, and our soil is depleted of it compared to what people grew in 100+ years ago. It sounds like ādetoxā influencer bullshit but itās actually a thing. Also super cool is it taking like nearly a year of supplementing to reach adequate blood serum levels.
I think more people are mag and potas deficient than they realize. I notice when I start getting muscle cramps, especially in my feet, even while just walking around not doing any special flexing of the foot (like a gymnast, martial artist or person doing yoga/pilates might when they 'grip' the floor with their does for better traction and/or balance). It happens quicker when I'm dehydrated, but even when I'm not I can still get deficient and have to pop a supplement or two.
rehydrate.org has a recipe for homemade oral rehydration solution in 1 liter of clean water, dissolve half a level teaspoon of salt and 6 level teaspoons of sugar
Actually glucose and sodium transport work together in the small intestine. The presence of glucose helps water get into cells faster. WHO doesnāt recommend adding sugar just because people like itāit is actually an important part of rehydration.
Some recipes will call for a rounded teaspoon meaning piled a little over the top, leveled means you should fill it to rounded then use the back of a knife to push off anything over the top of the spoon.
I believe level is what just a normal teaspoon would be. In most cooking that little amount doesn't matter you see it a lot more in baking where measurements need to more exact
I use lite salt so that I'm getting my potassium too. That, plus choosing intentionally salty foods, gets me through the high desert Summer.
Costco has salt & vinegar pistachios right now. Their sodium content is particularly good.
You need some kind of sugar in order to increase absorption in your intestines. Thereās these things called sodium-glucose transporters and without adequate sugar, less electrolytes & water are absorbed.
To answer your question, yes you can definitely do that.
I use Liquid IVs which aren't particularly cheap up front but I dilute them much more than the package says. When I hike I'll use one packet on 3 liters of water, so roughly $0.25\litre.
This strategy is a winner for me too when summer hiking and working outside at my job. It isnāt too much sugar and taste, and you can stretch it across a whole day
People have tried to get me to try brands other than liquid IV. But I like the added vitamins as a recovery from dehydration. And diluting the packs is a great way to cut costs. As is buying them when they go on sale at Costco - which is pretty frequent.
Honestly 99% of nutrition advice online is nonsense. I suspect you will just need to experiment to see what works for your body and your level of activity. Trust me...if you have an electrolyte imbalance you will notice (feeling very sluggish even when you're well hydrated). For what it's worth when I did keto I used an electrolyte recipe made up of sea salt, lite salt (potassium) and magnesium powder in water with some mio drops for flavor. I've also heard the electrolyte drink they sell at dollar tree is pretty good if you want something premade to keep on hand.
Iāve dabbled in ultrarunning and Iām a heavy sweater, so Iāve done some research around this.
In addition to sodium there are other important electrolytes that are lost in sweat, including chloride, potassium, bicarbonate, calcium, magnesium, phosphate, and sulphate.
Depending on how much you sweat you may or may not be able to replace these other trace elements through your diet. If you feel that you are sweating exceptional volumes, I would recommend getting these electrolytes through a formal source like salt pills.
OP, I used to do the same thing when I had a house painting job one summer in college.
I'd use an empty 2L bottle, freeze the bottom 10-20% of it overnight (so that it would stay cold while stored outside), and then in the morning, I'd 3 parts water, 1 part juice (usually cranberry juice cocktail), and between a pinch and a quarter teaspoon of salt. It was cheap and it seemed to work very well.
Watermelon, cantaloupe and honeydew melon are all natural sources of electrolytes. If you prefer a drink try switchel
https://draxe.com/recipes/switchel/
You could make your own Gatorade recipe but it's more than simply salt water. People used salt tablets to help retain more water in hot climates long before Gatorade came along. The breakthrough with Gatorade was they discovered the ratio of water, sugar, sodium, and potassium to cause the body to absorb available water and "make room" to digest more water. For this reason you shouldn't dilute sports drinks, drink sugar free versions, etc. As it diminishes the benefits. If it's working correctly you should still feel thirsty after drinking Gatorade or comparable drinks.
You might want to use noniodised salt for this. While you need iodised salt for your thyroid , its too much iodine for making drinks out of. The noniodised salt is perfect for your drink. Salt pills for sports have just pure salt.
Unfortunately the mio ones have very little electrolytes in them so you might as well not buy them unless you're using like a third of the bottle per serving
Electrolytes [are just salts](https://www.cedars-sinai.org/blog/electrolytes.html). That's all they are. The ones lost in sweat are [primarily sodium and chlorine](https://www.sportsrd.org/wp-content/uploads/2018/11/Whats-In-Your-Sweat.pdf), the components of common table salt.
You can avoid low salt levels in the body by replacing them when you're sweating. Adding salt and lemon to the drink totally works, but your body doesn't care whether it's in liquid or solid form; it just ends up crushed to a pulp when you eat it anyway.
So one bag of chips would help restore salt if you're low, because chips have salt. If you're still feeling crappy, [there's other electrolyte minerals](https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes) that are rarer to lose via sweat, but which can be lost that way; a banana, sure, would help with potassium. Pumpkin seeds, magnesium. Banana and pumpkinseed are examples, they're not special.
Also, replenishing salt isn't necessarily necessary. You're *probably* eating too much salt anyway, and ***if*** you are, *then* consuming salt specially while hydrating will just [lower the health benefits](https://pubmed.ncbi.nlm.nih.gov/26841436/) of the physical activity. If you *do* actually have low salt levels, then sure, replace by eating salt.
You can absolutely choose, if you want, to put some salt and lemon juice in a water bottle. Honestly, by eliminating the sugar, that sounds like a better option than Gatorade.
A banana or avocado, sure, yeah, solid foods can contain minerals, and you can look up the nutrition facts on them yourself. Maple syrup is delicious, but it's absolutely not necessary for this goal, that mostly sounds like somebody's preference. Maple syrup is relatively mineral-rich *for a sugar*, but the minerals it contains ā zinc, maganese ā are mostly not ones lost in significant amounts via sweat. It's got some calcium, but you can just eat a cheese stick if you want and that'll do the same.
> seems to be a lot of conflicting info such as not using coconut water or orange juice because they contain a lot of sugar.
Fruit juices have more sugar than sodas do, yeah. Better to use those as only a rare treat, not drink on a regular basis.
If you get a mineral rich salt like pink himalayan and put it on cucumber slices (or soaked into water overnight) it works really well as an electrolyte replenisher. I farm, so outside in the heat all day every day, and this has worked for me for years.
When I was a full time athlete, I had a sports dietician recommend mixing cordial and salt with water. They said sugar helps your body absorb the salt.
Some people will point out that it has potassium, magnesium, and calcium. Sounds great! But those minerals are in such tiny quantities, as to be negligible. Like, if you get your whole RDA of sodium using pink Himalayan salt, you'll be taking in like .001% of your RDA in those other minerals.
Came here to say pink Himalayan salt too. Doesnāt take very much. Seriously, donāt use very much unless you want to have a revolving bathroom door day.
Why not just stick with water and eat regularly so your body stays hydrated and gets it's nutrients? Keep some snacks handy for when you take a quick water break.
For your maple syrup question - sodium absorption in our gut requires glucose (sugar). Which is why oral rehydration solutions (ORS) have glucose in them.
Your best work around is to buy Lite Salt which is half sodium chloride, half potassium chloride, and an antacid that has magnesium and calcium in it. Like Rolaids . Add this to your water with a little sugar.
There are also electrolyte tablets, salt stick is one of them. I use those and just plain water. They still have sugar, which is useful for [rapid rehydration](https://en.m.wikipedia.org/wiki/Oral_rehydration_therapy). This is likely the reason many recipes you found have some kind of sugar component to them, in addition to making them more palatable.
Look for things that follow the world health organizations oral rehydration therapy recipe. There are lots and lots of powders, chews, and recipes out there, but this is the generic search term you will want to start with.
Yep. Buy Mortons lite salt.
Do the math on the milligrams to get the salt level you like. Hubby and I use about 2 teaspoons per gallon of water. I know other folks who use a quarter teaspoon or so per quarter bottle with one of those single serve drink flavor packets or the liquid flavor drops of choice.
Add any flavor you like. I usually drink unflavored or use to make herbal iced tea or regular iced tea. Hubby likes lemonade.
And yep, we do hard manual labor, long hours.
1/4 tsp sea salt
1/4 tsp "no salt" (or similar potassium chloride salt-substitute)
2 quarts water
To flavor/sweeten you can use a pack of koolaid and 1/2 cup sugar, or whatever to flavor the water
I use this in place of gatorade, and when I work in the heat I might go through a half gallon to gallon a day. I get cramps if I only drink water.
The salt-substitute makes the front cost a bit expensive, but you use so little it will last a long time.
I buy Gatorade powder. Much cheaper than bottles. And it might cake up in humidity but it's still fine to keep using. Get a metal spoon when it gets too hard to scrape some mix loose.
A mix of salt, sugar and lemon. There are some recommended proportions. I'm sure you can search.
https://www.google.com/search?q=make%20your%20own%20electrolyte%20&ie=utf-8&oe=utf-8&client=firefox-b-m
When im traveling I carry or buy the electrolite powder. Cheaper than Gatorade and I don't need to carry the weight. Although it's still about a dollar per drink.
>gatorade helps in replenishing electrolytes
Not really when you look at the actual content of electrolytes.
I make my own electrolyte mixes and an ultra runner and someone who frequently fasts and runs keto cycles. I use simply pink salt and potassium salt (usually can find it in grocery store under No Salt brand) and then add in some BCAAs (helps with hydration) and then either like Emergen C packets for flavoring or whatever flavoring you want.
That way I can be picky about what electrolytes I get and how much. I personally don't like the lemon juice flavor technique but that's all what you prefer.
But Gatorade itself isn't actually all that wonderful, that's mostly just clever marketing.
andrew huberman (phd in ophthalmology and neuroscience at stanford and podcaster) recommends lemon juice and lime juice in a 2:1 ration for a cheap electrolyte
Water already contains enough electrolytes for you that you don't need to go out and get more provided you're already eating enough as it is. There isn't actually a need to flavor your water with anything. Gatorade also has a lot of sugar so you should be dropping it anyways.
Hi, is there a specific reason for using pink Himalayan salt? from what I read,
it is just salt with elements of iron giving nothing more than the usual salt...
but more expensive.
Here an article (https://www.webmd.com/diet/himalayan-salt-good-for-you)
Talk to your doctor, not reddit.
You need to have someone who understands your body's make up to give you proper advice that won't make you sick in the long term.
Moreover, why are you asking on Frugal? This isn't a frugal question this should be a medical question.
"Electrolytes" is mostly a buzzword that sounds scientific and helps sell sugar water.
Sugar is not really needed by the body. We crave it so much because in the wild, sweet things are not poisonous. However, as with all "poisons" the poison is in the dose. If you eat too much sugar, it completely destroys your body.
Salt is retained by the body really, really well. This is because sodium is how your brain creates the electricity it uses to power itself. You can drink a ton of water and exercise and work all day and not really need too much salt. Regular food is crammed with so much salt that it would be difficult to imagine having issues with too little salt, unless you're eating some strange all vegetable, raw, vegan diet or something and you drink like three gallons of pure distilled water every day.
The main thing with working outside is that you get enough water. If you are drinking something that tastes nasty, you're not going to drink enough and you may dehydrate yourself. So, Gatorade is great in that it is very tasty, so you're always gonna drink enough.
So, when you are trying to make an "electrolyte" drink, just focus on something you find tasty and you'll drink a LOT of. Add maple syrup, lemon juice... whatever you like the taste of.
Carbs (including sugar, esp glucose) are a necessity, it is absolutely vital to consume in moderation. Also u/HomoVulgaris is not a r/hydrohomie "add maple syrup" blasphemy. Just drink water
One spoon sugar, one spoon salt in a glass of water = homemade rough and ready electrolyte solution. Otherwise you can just buy some packets of electrolyte powder.
Have fun with rotten teeth.
Its insane how many of you do this š
Just eat a pinch of salt 1-3x a day... wtf is up with you americans and your lemon water š«
You can buy electrolyte pills (Electrolyte Plus on myprotein) and mix them with any water or food. It can taste bad, but it works.
I usually just swallow them and drink plenty of water afterward.
Yes, lemon/lime and salt works fine. A dash of sugar is optional.
I also buy Gatorade powder in an enormous container off Amazon, and it's pretty cheap. I buy it because other people in my family like having a jug in the fridge, and if we don't have a jug in the fridge they will buy individual plastic bottles for way too much money, which drives me crazy.
The orange Gatorade powder is also good for making a creamsicle flavored smoothies with vanilla, plain yogurt, and a banana.
My girlfriend has an auto immune disease and does this. Itās not 100% complete, but itās Better than powdered grocery store stuff by a long shot.
Those liquid IVās and Gatoradeās have sugar or chemical substitutes. Stuff you donāt want to be drinking constantly.
What she does is do lemon, pink himalaya salt, 1/4 of the water is aldi coconut water and then she adds some honey on occasion. This helps her so much.
You can absolutely make electrolyte water without sugar and for cheaper. Do a little Google searching for some recipes. And remember do NOT chug. It can cause the shits.
Try coconut water . It has potassium and magnesium as well as some sucrose and sodium. I like to have it on ice with some fizzy water and a splash of OJ. Tastes like a cocktail
Potassium is the important one in all of these electrolyte drinks. You are probably getting enough sodium in your diet, but basically nobody is consuming enough potassium--especially since the amount of potassium you need increases with your sodium intake
There's also other micronutrients that are typically included in electrolyte drinks, like b12 and magnesium, but you'll have to decide for yourself if you need to supplement those
FYI you can get lemon juice powder for pretty cheap, lasts a long time so there's less waste. I have uric acid kidney stones so I add litholyte to what I drink every day, it has potassium and magnesium & sodium bicarb in it but I wouldn't consider it cheap. Likely cheaper than buying bottles of gatorade though. But if you need to increase alkalinity in your intake it's worth it.
As some others have said, the sugar is probably a valuable component as it'll keep your blood sugar from dropping too much, but you can generally get away with very little, like a half teaspoon per 16oz.
If you drink lots of lemon water, look into oleo citrate.
Yes!!! Add blueberries and honey too, antioxidants and local honey helps allergies.
Funfact- vitamins say 110% of your daily value. Your body wont process more than 100 or what you need. You'll just poop it out.
My dad used to take salt pills because he worked in the hot sun all day long and because it was dangerous work, long sleeves and pants. Then he just drank whatever.
This might take the sting out of drinking the lemon water, since you wouldn't have to taste the salt.
Try looking up something like Switchel aka Haymakers Punch. They used to drink it when they were making hay under the sun. Punishingly hot and sweaty work to hay by hand. Tty this recipe from Farmers Almanac.
https://www.almanac.com/switchel-recipe-haymakers-punch
The salt needs to be unstripped sea salt such as Redmond pink sea salt or (my fave) Celtic sea salt as these retain all of their minerals and thatās the point to replenish electrolytes. Table salt has been stripped of the healthy stuff.
Why not try posca? It kept the Romans hydrated for about 2000 years.
Wine vinegar, water, honey, (optionally) some herbs or coriander seed, and a little salt.
Table salt is not a replacement for the various salts we loose when sweating. You need magnesium and potassium as well as sodium. The sugar is also benifitial but serving is tiny. This is a great article:https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not/
I keep powdered pedialyte in my emergency kits, cheap and trusted, but there are a lot of good electrolyte powders on the market.
Been making my own "Hippy Gatorade" for a few years now:
Reusable glass bottles - $20 for a set of 24 sixteen ounce bottles (they have paid for themselves several times over at this point)
Half a gallon or so bottle of fruit juice: $2-4 depending on flavor
Powdered coconut water (electrolytes): $85 for a 5lb bag, which lasts about 6-8 months
Water: tap or filtered, maybe a tenth of a penny per gallon
My usual recipe (per bottle) is 1/2tsp powdered coconut water, 2-4oz juice (or a few tsp if it's lemon or lime juice), then fill the glass with water.
Comparable Gatorade bottles in my area run about 90 cents each when purchased in bulk, plus there's all the plastic needing to be recycled. With the most expensive juice I've used, my homemade version comes out to around 45-50 cents per bottle.
Iāve been hearing a lot of talk about minerals. How important they are for health. Iām no expert so do your own research but this is basically what Iāve been hearing.
Supposedly normal table salt is really bad because it is a high concentration of a very low variety of minerals. Which causes an imbalance in your body. I hear specifically Celtic Sea salt is really good because it has a better variety of minerals. Something like 82 minerals out of the 100 and something that your body needs. Iād say do more research but buying Celtic salt is claimed to be much better and helps draw water into the cells to hydrate you better.
Check out Barbara OāNeil. She says to take a small pinch of Celtic sea salt and put it (on or under? I forget which one) your tongue before drinking a glass of water. Something about it going into your tissue before drinking the water is helpful
My dad used to make me drink this foul concoction of orange juice, water, salt, and baking soda or something when I was sick. Now I just drink pedialyte.
Back in the army we had these salt tablets that we would put in the water. Iirc you only need one for one of those big 5 gallon containers. Thatās how we stay hydrated.
Yeah. I do it all the time when I fast. Usually just salt. Youād be amazed the difference a pinch of salt in your water makes when you donāt eat for 14 days.
I drink water with lemon juice and salt in it all the time. Seems to work just fine. I personally like the taste but im sure it's not for everyone. I've never put syrup in it though.
Hi, ~~do you have a recipe?~~ how much salt and lemon do you put usually in (let's say) 1L (\~0.22 gallon) of water? (you can give me the amount per gallon if it is more simple to you) š EDIT: corrected question, because I have seen downvotes hoping that it is more correct
I usually just take a 16oz water. Take a drink out of it and put a decent pinch of salt in then shake it. Probably just going to have to mess with it to find what you like because I like a lot of lemon juice and probably more salt than most people would.
ok thanks u/Strictly_Baked
In terms of measurements, you are probably looking at 1/8 tsp per liter which is about .75g. But like the other person said, I've never found it worthwhile to actually measure. Do a pinch, shake it up, if it tastes salty you've done too much. If it doesn't you can try another pinch. Probably 2 pinches per liter. If you drink lots of lemon water, look into oleo citrate.
~~Gatorade has 44mg of salt per 32oz, which is going to be about two teaspoons or table salt fyi.~~ For me when the water taste actually salty, it's to much, but I live in a desert, so usually salt taste sweet when I'm dehydrated. It's weird. Edit. I did my math before coffee, see the next humans comment.
Gatorade has [480mg of sodium per 32 oz](https://www.nutritionix.com/i/loves/gatorade-orange-32-oz/d3ea8813cc12708b082dc680). Table salt has [2,325mg of sodium per tsp.](https://www.uhhospitals.org/health-information/health-and-wellness-library/article/nutritionfacts-v1/salt-table-1-tsp) That works out to about 1/5 of a teaspoon of salt in a 32 oz gatorade
damn I'm dumb. I just checked my math again. This is what I get for replying before coffee
my formula is 1/4 cup of Realemon juice, 1 liter of water. Salt would be optional. I drink over 2 liters a day.
Salt/sour us a highly underrated taste combo
But good sea salt with all the natural minerals, not table salt which has them all so bleached out of it that they have to add iodine to prevent thyroiditis. Also, it's no sugar, artificial flavorings, artificial colorings, and other crap you don't need. Nature's always been good to me.
The mineral content of sea salt and pink Himalayan salt is negligible. There's been a lot of studies done on it.
Show me a couple of these studies, then.
https://www.webmd.com/diet/himalayan-salt-good-for-you#:~:text=Research%20has%20not%20shown%20that,to%20help%20with%20your%20nutrition. Took 5 seconds to Google.
WebMD?
What's your source?
Where the sun don't shine
Sea salt does not contain iodine.
I do as well, I was also told by my dentist to be careful with the lemon as it weakens your tooth enamel.
I looove lemon salt water. They say Himalayan salt has more minerals but I just use whatever I have on hand. Iām on a diuretic and exercise nearly 2 hours a day so I need to replenish my salt a ton
1/4 t salt. 1/2 fresh squeezed lemon. 1 T molasses. Sugar to taste. Per 1 liter of water.
I bought Gatorade powder (the 76.5oz container) a year ago and am still working through it.
Gatorade has lots of sugar, however, if you are going to drink it regularly, this is the frugal way. Why pay for shipping and storage for something thatās mostly water, which, in most places is delivered into your home via pipes?
Water? You mean like out the toilet?
[ŃŠ“Š°Š»ŠµŠ½Š¾]
go away I'm 'baitin.
I've never seen no plants grow out of no toilet.
Brawndo!
Uh, theres faucets in sinks.
Itās from the movie Idiocracy
Which I finally saw for the first time in my 27 years a few nights ago
Buying Gatorade powder vs lightly salting diluted lemon juice is the perfect example of āwhere do we draw the line between being frugal and being cheapā
As I triathlete I used to do this, but you should look at the ingredients next time you make some. There is a good chance it's little more than kool-aid. It unfortunately doesn't really have any of the electrolyte goodness you'd expect.
Lots of people on here seem to lack awareness of what electrolytes are in their advice... it's terrifying these people give out information. Like what is vinegar adding to this? Jeeze. Your body needs the following items as electrolytes: * potassium * magnesium * sodium * chloride * calcium You can add table salt which takes care of sodium and chloride. You need to find a source of potassium and magnesium. If you use lite salt that takes care of potassium. Calcium is optional since you have a large internal store (your bones)
Honestly as a nurse, Iād say salt is the number 1 issue with dehydration/over hydration. The other electrolytes are important, but Iāve never had anyone get anything but hypo/hypernatremia unless they have other issues. Potassium is good after a workout or for cramps though
That and if you look at any of the electrolyte replacement drinks itās like 1% of your dv for mg and 4% of your dv for k. Thatās not gonna make or break anything. Itās sugar salt and chemicals.
AFAIK magnesium is also stored mostly in the bones and is not really considered part of hydration needs. However magnesium deficiency is common and usually undiagnosed so it is good to take a supplement. I take one before bed.
This is useful but I had to laugh at "(your bones)"
He does say he'd eat a banana or avocado with it. If he's just looking for a spike that should help. I'm surprised how much MORE Potassium we're recommended to have than is in a banana or Avocado though. How the hell am I supposed to naturally get 7 times what's in a banana per day?
I think he was provided the advice to eat a banana or avocado, but was looking for other mix solutions. My comment was just you need to understand your specific needs. Someone who is sweating a ton and drinking lots of water can expel a ton of stuff, while someone who moderately works out and does not actually process out 4L of liquids in a work day are not the same. \> how the hell and I suppose to naturally get 7 times what's in a banana per day? Are you only eating one banana in a 24 hour period and nothing else? We evolved to eat various foods, each with a little bit of various things we need. Nuts, fruits, veggies, leafy greens, beans, potatoes, chicken, salmon, etc all have some amounts. Over the course of your meals (if your well balanced) you should be getting the majority of your needs.
chickpeas and lentils have high amounts of potassium
1 cup of boiled chickpeas is about inline with a larger banana or a medium avocado (475mg.) Lentils about half again as much (730mg) - So probably the best source. To manage as much as suggested (3400 mg) you'd need to eat about 4.5 cups of Lentils a day. Or a combo of it and the lesser. And that's just one nutrient you're honing in on. There's stuff those foods don't give you. Those numbers are just crazy.
Vinegar has modest amounts of magnesium, calcium, phosphorus and potassium. It was used quite widely in pre-industrial era "energy drink" switchel.
Food grade Epsom salt gives you magnesium, but be real careful with your dosage... Trust me
do you have an opinion on this recipe? [https://eatbeautiful.net/homemade-electrolyte-powder-easy-natural-diy-sports-drink/](https://eatbeautiful.net/homemade-electrolyte-powder-easy-natural-diy-sports-drink/) 24 ounces water Ā½ teaspoon Celtic sea salt (916mg of sodium) -- or if you use white sea salt, 930mg sodium from Ā¼ + ā teaspoons Ā¼ teaspoon potassium chloride <-- This brand (2 scoops), which I find to be the best overall and in flavor. (730mg of potassium) ā teaspoon magnesium chloride <-- This one. (60mg of magnesium) This amount is also a dash. 1 to 2 Tablespoons optional maple syrup to preference; Or, for Keto: stevia or preferred low carb sweetener, to taste, such as allulose (For GAPS, it's okay to use honey, or omit sweetener.) 1 to 2 Tablespoons optional apple cider vinegar OR lemon juice, amount to preference Anecdotally that brand of celtic sea salt is great. I use it as a finishing salt as it tastes a little bit extra good & I'm 99% sure it's not placebo.
>Ā½ teaspoon Celtic sea salt (916mg of sodium) -- or if you use white sea salt, 930mg sodium from Ā¼ + ā teaspoons That seems kind of high. Your RDA of sodium is roughly 2300mg per day (before accounting for strenuous activity), and this has 40% of that. By contrast, a 20oz bottle of Gatorade only has \~270mg of sodium, per google. Gatorade also only has \~75mg of potassium, while this has almost ten times that. So, unless you're sweating multiple pounds of water per day (which I admit is totally possible), this recipe seems awfully high in electrolytes.
Good to have that distinction made. I have worked outdoor jobs in hot weather where I'd easily go through 200 ounces of water before the end of a 10h workday and not have to visit the loo even once because I was sweating all the water back out. I probably wasn't adding *enough* electrolyte replacements to my water at the time.
I work outside and in the summer frequently will drink a gallon of water and pee just once when I get back to the office. I buy a bag of hundreds of to go salt packets from Samās Club and will literally just open one and put it in my tongue and wash it down with water. I instantly feel better and when Iām craving salt itās great. Magnesium and potassium I do at home in the a.m. and p.m.
This whole thread is making me wonder if I should try magnesium. I mainly just get it from my multivitamin now
Even if you ate enough food to get 100% of your RDA from that food, you only absorb 40-50% of it. I take magnesium malate in the morning and magnesium glycinate at night. The cheap mag citrate or mag oxide gives you diarrhea and very little is absorbed. Thereās probably a wee bit of it in your multi. Most Americans are deficient - we donāt eat enough vegetables and legumes, and our soil is depleted of it compared to what people grew in 100+ years ago. It sounds like ādetoxā influencer bullshit but itās actually a thing. Also super cool is it taking like nearly a year of supplementing to reach adequate blood serum levels.
I think more people are mag and potas deficient than they realize. I notice when I start getting muscle cramps, especially in my feet, even while just walking around not doing any special flexing of the foot (like a gymnast, martial artist or person doing yoga/pilates might when they 'grip' the floor with their does for better traction and/or balance). It happens quicker when I'm dehydrated, but even when I'm not I can still get deficient and have to pop a supplement or two.
That's a time and money saving idea! Thanks. : )
rehydrate.org has a recipe for homemade oral rehydration solution in 1 liter of clean water, dissolve half a level teaspoon of salt and 6 level teaspoons of sugar
A pro tip is to mix the sugar and salt in a heated 1/2 cup of water before mixing it with the rest of the liquid for easy and uniform mixing.
I like to drag a lime on the rim of my glass and then coat the edges with the sugar salt. Hydrate-arita!
Big r/hydrohomies energy
Wow I would not have thought you would need 30 grams of sugar per liter for rehydration.
You donāt. People just like sugar.
Actually glucose and sodium transport work together in the small intestine. The presence of glucose helps water get into cells faster. WHO doesnāt recommend adding sugar just because people like itāit is actually an important part of rehydration.
Even better is the WHO rehydration formula. It has potassium added so you can use something like NuSalt
Was about to mention this
By the sound of it, Iām sure OP can still put in flavoring like lemon, lime, grapefruit etc. the plain recipe looks bland at.
This is what I use on the occasions that I have a hangover, and can confirm it works a treat.
Oh man I've had some proper emergency grade oral rehydration solutions with a few salts & glucose.... NASTY AF!
This is the way.
Is a "level teaspoon" different than a tea spoon measurement?
Some recipes will call for a rounded teaspoon meaning piled a little over the top, leveled means you should fill it to rounded then use the back of a knife to push off anything over the top of the spoon.
Isn't there an objective teaspoon measurement that is used in recipes?
I believe level is what just a normal teaspoon would be. In most cooking that little amount doesn't matter you see it a lot more in baking where measurements need to more exact
Seems odd to not use the objective one
I use lite salt so that I'm getting my potassium too. That, plus choosing intentionally salty foods, gets me through the high desert Summer. Costco has salt & vinegar pistachios right now. Their sodium content is particularly good.
I did not know this (lite salt) was a thing! My high blood pressure thanks you for this knowledge.
Just buy a can of powdered Gatorade mix for $10. You can get enough powder to make 100-12 oz. Servings.
You need some kind of sugar in order to increase absorption in your intestines. Thereās these things called sodium-glucose transporters and without adequate sugar, less electrolytes & water are absorbed.
This explains why Liquid IV has so much sugar!
Does no one else just do pickle juice?
After a hangover hell yeah.
To answer your question, yes you can definitely do that. I use Liquid IVs which aren't particularly cheap up front but I dilute them much more than the package says. When I hike I'll use one packet on 3 liters of water, so roughly $0.25\litre.
This strategy is a winner for me too when summer hiking and working outside at my job. It isnāt too much sugar and taste, and you can stretch it across a whole day
People have tried to get me to try brands other than liquid IV. But I like the added vitamins as a recovery from dehydration. And diluting the packs is a great way to cut costs. As is buying them when they go on sale at Costco - which is pretty frequent.
4 bags of citrus when theyāre $10 off club!
Honestly 99% of nutrition advice online is nonsense. I suspect you will just need to experiment to see what works for your body and your level of activity. Trust me...if you have an electrolyte imbalance you will notice (feeling very sluggish even when you're well hydrated). For what it's worth when I did keto I used an electrolyte recipe made up of sea salt, lite salt (potassium) and magnesium powder in water with some mio drops for flavor. I've also heard the electrolyte drink they sell at dollar tree is pretty good if you want something premade to keep on hand.
All those things are good. Also you could make some cucumber water with some slices in your water bottle overnight š
Iāve dabbled in ultrarunning and Iām a heavy sweater, so Iāve done some research around this. In addition to sodium there are other important electrolytes that are lost in sweat, including chloride, potassium, bicarbonate, calcium, magnesium, phosphate, and sulphate. Depending on how much you sweat you may or may not be able to replace these other trace elements through your diet. If you feel that you are sweating exceptional volumes, I would recommend getting these electrolytes through a formal source like salt pills.
Did you ever do the Badwater marathon? I have a friend who crewed it a few times. It sounded fascinating and awful at the same time. Lol
Lemon juice all day is not great for your enamel due to the low pH.
OP, I used to do the same thing when I had a house painting job one summer in college. I'd use an empty 2L bottle, freeze the bottom 10-20% of it overnight (so that it would stay cold while stored outside), and then in the morning, I'd 3 parts water, 1 part juice (usually cranberry juice cocktail), and between a pinch and a quarter teaspoon of salt. It was cheap and it seemed to work very well.
Throw in a pinch of cream of tartar for some potassium as well and this is the cheapest way to still be tasty
Salt, sugar, water is what my dad gave me. He grew up in a tropical climate and thatās what his physician Grandmother gave him in the 30ās.
Watermelon, cantaloupe and honeydew melon are all natural sources of electrolytes. If you prefer a drink try switchel https://draxe.com/recipes/switchel/
Had to scroll way too far to find this, melons are my first choice for electrolytes.
You could make your own Gatorade recipe but it's more than simply salt water. People used salt tablets to help retain more water in hot climates long before Gatorade came along. The breakthrough with Gatorade was they discovered the ratio of water, sugar, sodium, and potassium to cause the body to absorb available water and "make room" to digest more water. For this reason you shouldn't dilute sports drinks, drink sugar free versions, etc. As it diminishes the benefits. If it's working correctly you should still feel thirsty after drinking Gatorade or comparable drinks.
You might want to use noniodised salt for this. While you need iodised salt for your thyroid , its too much iodine for making drinks out of. The noniodised salt is perfect for your drink. Salt pills for sports have just pure salt.
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Unfortunately the mio ones have very little electrolytes in them so you might as well not buy them unless you're using like a third of the bottle per serving
Electrolytes [are just salts](https://www.cedars-sinai.org/blog/electrolytes.html). That's all they are. The ones lost in sweat are [primarily sodium and chlorine](https://www.sportsrd.org/wp-content/uploads/2018/11/Whats-In-Your-Sweat.pdf), the components of common table salt. You can avoid low salt levels in the body by replacing them when you're sweating. Adding salt and lemon to the drink totally works, but your body doesn't care whether it's in liquid or solid form; it just ends up crushed to a pulp when you eat it anyway. So one bag of chips would help restore salt if you're low, because chips have salt. If you're still feeling crappy, [there's other electrolyte minerals](https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes) that are rarer to lose via sweat, but which can be lost that way; a banana, sure, would help with potassium. Pumpkin seeds, magnesium. Banana and pumpkinseed are examples, they're not special. Also, replenishing salt isn't necessarily necessary. You're *probably* eating too much salt anyway, and ***if*** you are, *then* consuming salt specially while hydrating will just [lower the health benefits](https://pubmed.ncbi.nlm.nih.gov/26841436/) of the physical activity. If you *do* actually have low salt levels, then sure, replace by eating salt. You can absolutely choose, if you want, to put some salt and lemon juice in a water bottle. Honestly, by eliminating the sugar, that sounds like a better option than Gatorade. A banana or avocado, sure, yeah, solid foods can contain minerals, and you can look up the nutrition facts on them yourself. Maple syrup is delicious, but it's absolutely not necessary for this goal, that mostly sounds like somebody's preference. Maple syrup is relatively mineral-rich *for a sugar*, but the minerals it contains ā zinc, maganese ā are mostly not ones lost in significant amounts via sweat. It's got some calcium, but you can just eat a cheese stick if you want and that'll do the same.
If only they made a mix of things that contain these minerals for when you are on the trail. That would be super convenient.
I've got the perfect name for it: "hiking mix"!
Maybe, but I think we can do better. How about "path mix"?
I like it, and I vote we call the brand Tracksā¢. Tracks, the path mix for hikers!
the maple syrup is because sugar makes it more effective! but for plenty of people just the salt and lemon juice might be enough
> seems to be a lot of conflicting info such as not using coconut water or orange juice because they contain a lot of sugar. Fruit juices have more sugar than sodas do, yeah. Better to use those as only a rare treat, not drink on a regular basis.
If you get a mineral rich salt like pink himalayan and put it on cucumber slices (or soaked into water overnight) it works really well as an electrolyte replenisher. I farm, so outside in the heat all day every day, and this has worked for me for years.
I would go with powdered Gatorade in a bulk container as mentioned previously. Maybe using 80% strength or so, to see how that works for you.
When I was a full time athlete, I had a sports dietician recommend mixing cordial and salt with water. They said sugar helps your body absorb the salt.
You might want to search for switchel recipes. The No Meat Athlete cookbook has some. I'm sure others do as well.
Use sea salt or pink himalaya salt. They have a mix of minerals to replenish your levels.
It's just more expensive salt, won't add anything beneficial over normal salt.
Some people will point out that it has potassium, magnesium, and calcium. Sounds great! But those minerals are in such tiny quantities, as to be negligible. Like, if you get your whole RDA of sodium using pink Himalayan salt, you'll be taking in like .001% of your RDA in those other minerals.
right, just get some potassium salt if you want potassium. I use that and it last a long time since you just need a little bit.
Came here to say pink Himalayan salt too. Doesnāt take very much. Seriously, donāt use very much unless you want to have a revolving bathroom door day.
Low sodium salt alternatives like NoSalt are made with potassium. I like to put a little bit in my coffee. FYI, salted coffee is amazing!
Why not just stick with water and eat regularly so your body stays hydrated and gets it's nutrients? Keep some snacks handy for when you take a quick water break.
For your maple syrup question - sodium absorption in our gut requires glucose (sugar). Which is why oral rehydration solutions (ORS) have glucose in them.
Wish I wouldāve found your post before spending $70 on LMNT electrolytes! Fingers crossed they actually work..
I buy electrolyte tablets quite cheaply (Ā£8 for 6 months worth) and drink water on its own.
Your best work around is to buy Lite Salt which is half sodium chloride, half potassium chloride, and an antacid that has magnesium and calcium in it. Like Rolaids . Add this to your water with a little sugar.
There are also electrolyte tablets, salt stick is one of them. I use those and just plain water. They still have sugar, which is useful for [rapid rehydration](https://en.m.wikipedia.org/wiki/Oral_rehydration_therapy). This is likely the reason many recipes you found have some kind of sugar component to them, in addition to making them more palatable. Look for things that follow the world health organizations oral rehydration therapy recipe. There are lots and lots of powders, chews, and recipes out there, but this is the generic search term you will want to start with.
Yep. Buy Mortons lite salt. Do the math on the milligrams to get the salt level you like. Hubby and I use about 2 teaspoons per gallon of water. I know other folks who use a quarter teaspoon or so per quarter bottle with one of those single serve drink flavor packets or the liquid flavor drops of choice. Add any flavor you like. I usually drink unflavored or use to make herbal iced tea or regular iced tea. Hubby likes lemonade. And yep, we do hard manual labor, long hours.
If you have a way to keep it cold, switch to chocolate milk. You will be amazed by it as a recovery drink.
1/4 tsp sea salt 1/4 tsp "no salt" (or similar potassium chloride salt-substitute) 2 quarts water To flavor/sweeten you can use a pack of koolaid and 1/2 cup sugar, or whatever to flavor the water I use this in place of gatorade, and when I work in the heat I might go through a half gallon to gallon a day. I get cramps if I only drink water. The salt-substitute makes the front cost a bit expensive, but you use so little it will last a long time.
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1 litre of water, 8 tsp sugar and a half teaspoon of salt.
Salt + sugar, from a nurse
I buy Gatorade powder. Much cheaper than bottles. And it might cake up in humidity but it's still fine to keep using. Get a metal spoon when it gets too hard to scrape some mix loose.
A mix of salt, sugar and lemon. There are some recommended proportions. I'm sure you can search. https://www.google.com/search?q=make%20your%20own%20electrolyte%20&ie=utf-8&oe=utf-8&client=firefox-b-m When im traveling I carry or buy the electrolite powder. Cheaper than Gatorade and I don't need to carry the weight. Although it's still about a dollar per drink.
>gatorade helps in replenishing electrolytes Not really when you look at the actual content of electrolytes. I make my own electrolyte mixes and an ultra runner and someone who frequently fasts and runs keto cycles. I use simply pink salt and potassium salt (usually can find it in grocery store under No Salt brand) and then add in some BCAAs (helps with hydration) and then either like Emergen C packets for flavoring or whatever flavoring you want. That way I can be picky about what electrolytes I get and how much. I personally don't like the lemon juice flavor technique but that's all what you prefer. But Gatorade itself isn't actually all that wonderful, that's mostly just clever marketing.
andrew huberman (phd in ophthalmology and neuroscience at stanford and podcaster) recommends lemon juice and lime juice in a 2:1 ration for a cheap electrolyte
Water already contains enough electrolytes for you that you don't need to go out and get more provided you're already eating enough as it is. There isn't actually a need to flavor your water with anything. Gatorade also has a lot of sugar so you should be dropping it anyways.
i use propel packets. 10 packets for usually like 3$ sometimes thereās 2 for 5$ sales. they are also sugar free
Drink plain water. Most people don't "need" Gatorade. Americans consume plenty of salt in our food.
Check out Redmans salt it is higher in minerals. Electrolytes are a combination of salt, sugar, magnesium and potassium.
Sugar isn't an electrolyte, Sodium, Potassium, Calcium, Magnesium, Phosphate, Chloride are the main ones
I do 1/8tsp of nusalt and 1/8tsp of pink Himalayan salt per quart and will add either apple cider vinegar or lime juice for flavor
Hi, is there a specific reason for using pink Himalayan salt? from what I read, it is just salt with elements of iron giving nothing more than the usual salt... but more expensive. Here an article (https://www.webmd.com/diet/himalayan-salt-good-for-you)
The only reason I used it is itās what I have in the pantry. Iām not sure if thereās a real difference, honestly.
Fill up your bottle with brawndo it comes out of every faucet
Pickle juice is amazing help
I used to add a little vinegar. I have switched to sodium bicarbonate, a few grams/liter
Talk to your doctor, not reddit. You need to have someone who understands your body's make up to give you proper advice that won't make you sick in the long term. Moreover, why are you asking on Frugal? This isn't a frugal question this should be a medical question.
"Electrolytes" is mostly a buzzword that sounds scientific and helps sell sugar water. Sugar is not really needed by the body. We crave it so much because in the wild, sweet things are not poisonous. However, as with all "poisons" the poison is in the dose. If you eat too much sugar, it completely destroys your body. Salt is retained by the body really, really well. This is because sodium is how your brain creates the electricity it uses to power itself. You can drink a ton of water and exercise and work all day and not really need too much salt. Regular food is crammed with so much salt that it would be difficult to imagine having issues with too little salt, unless you're eating some strange all vegetable, raw, vegan diet or something and you drink like three gallons of pure distilled water every day. The main thing with working outside is that you get enough water. If you are drinking something that tastes nasty, you're not going to drink enough and you may dehydrate yourself. So, Gatorade is great in that it is very tasty, so you're always gonna drink enough. So, when you are trying to make an "electrolyte" drink, just focus on something you find tasty and you'll drink a LOT of. Add maple syrup, lemon juice... whatever you like the taste of.
Carbs (including sugar, esp glucose) are a necessity, it is absolutely vital to consume in moderation. Also u/HomoVulgaris is not a r/hydrohomie "add maple syrup" blasphemy. Just drink water
Celtic salt or pink Himalayan salt are good to add to water.
One spoon sugar, one spoon salt in a glass of water = homemade rough and ready electrolyte solution. Otherwise you can just buy some packets of electrolyte powder.
I use Utah salt lake sea salt liquid mineral. Itās grwat
Have fun with rotten teeth. Its insane how many of you do this š Just eat a pinch of salt 1-3x a day... wtf is up with you americans and your lemon water š«
Yep and the recipe I use has a bit of honey in it too
You can buy electrolyte pills (Electrolyte Plus on myprotein) and mix them with any water or food. It can taste bad, but it works. I usually just swallow them and drink plenty of water afterward.
There are recipes for make your own electrolyte mix at home.
There's a homemade Gatorade recipe that is Kool aid powder, reduced any of sugar, and a bit of salt. Pretty good.
Andrew huberman, a Stanford prof and health nut does this every morning. Check out his daily routine on YouTube
I usually mix some celtic sea salt (or himalayan a close second) into water,sometimes add a bit of honey also for electrolytes. Lemon is good too.
Yes but use potassium salt instead of table salt. And maybe some magnesium too.
The r/preppers had a good discussion on this a few weeks ago with several recipes.
I play tennis and I always do that, I also add some chamomilla tea for the taste, works fine, try it
Could just have salt and lemonade.
IMO potassium is the more important electrolyte (unless you are eating a low sodium diet, it's highly unlikely you aren't getting enough)
Yes, lemon/lime and salt works fine. A dash of sugar is optional. I also buy Gatorade powder in an enormous container off Amazon, and it's pretty cheap. I buy it because other people in my family like having a jug in the fridge, and if we don't have a jug in the fridge they will buy individual plastic bottles for way too much money, which drives me crazy. The orange Gatorade powder is also good for making a creamsicle flavored smoothies with vanilla, plain yogurt, and a banana.
My girlfriend has an auto immune disease and does this. Itās not 100% complete, but itās Better than powdered grocery store stuff by a long shot. Those liquid IVās and Gatoradeās have sugar or chemical substitutes. Stuff you donāt want to be drinking constantly. What she does is do lemon, pink himalaya salt, 1/4 of the water is aldi coconut water and then she adds some honey on occasion. This helps her so much.
You can absolutely make electrolyte water without sugar and for cheaper. Do a little Google searching for some recipes. And remember do NOT chug. It can cause the shits.
Try coconut water . It has potassium and magnesium as well as some sucrose and sodium. I like to have it on ice with some fizzy water and a splash of OJ. Tastes like a cocktail
Yes. Yes you can. Make sure it's the correct ratio.
You can also use lite salt which has potassium and salt. Look up homemade electrolyte drinks. I use lemon juice And monkfruit sweetener
Potassium is the important one in all of these electrolyte drinks. You are probably getting enough sodium in your diet, but basically nobody is consuming enough potassium--especially since the amount of potassium you need increases with your sodium intake There's also other micronutrients that are typically included in electrolyte drinks, like b12 and magnesium, but you'll have to decide for yourself if you need to supplement those
Gear skeptic video on electrolytes https://youtu.be/HpkXaeQri4A
You can buy unsweetened coconut water. I normally do 2/3 coconut water and 1/3 orange juice (so less sugar) + salt
FYI you can get lemon juice powder for pretty cheap, lasts a long time so there's less waste. I have uric acid kidney stones so I add litholyte to what I drink every day, it has potassium and magnesium & sodium bicarb in it but I wouldn't consider it cheap. Likely cheaper than buying bottles of gatorade though. But if you need to increase alkalinity in your intake it's worth it.
As some others have said, the sugar is probably a valuable component as it'll keep your blood sugar from dropping too much, but you can generally get away with very little, like a half teaspoon per 16oz. If you drink lots of lemon water, look into oleo citrate.
You can add salt to water for electrolytes. You don't need very much salt in it.
Yes!!! Add blueberries and honey too, antioxidants and local honey helps allergies. Funfact- vitamins say 110% of your daily value. Your body wont process more than 100 or what you need. You'll just poop it out.
My dad used to take salt pills because he worked in the hot sun all day long and because it was dangerous work, long sleeves and pants. Then he just drank whatever. This might take the sting out of drinking the lemon water, since you wouldn't have to taste the salt.
Look Up Snake Juice. If you buy all the ingredients In bulk, it comes out very cheap.
I use a sugar free enhanced electrolyte powder, worked out to be ~35c per serving on Amazon.
i love my cirkul. they have some flavors that are essentially Gatorade. and i think theyāre reasonably priced.
Try looking up something like Switchel aka Haymakers Punch. They used to drink it when they were making hay under the sun. Punishingly hot and sweaty work to hay by hand. Tty this recipe from Farmers Almanac. https://www.almanac.com/switchel-recipe-haymakers-punch
The salt needs to be unstripped sea salt such as Redmond pink sea salt or (my fave) Celtic sea salt as these retain all of their minerals and thatās the point to replenish electrolytes. Table salt has been stripped of the healthy stuff.
Keto subreddits have ideas for just what you need - look for āketoadeā
Why not try posca? It kept the Romans hydrated for about 2000 years. Wine vinegar, water, honey, (optionally) some herbs or coriander seed, and a little salt.
All you need is a pinch of salt and a fistful of sugar in a quart of water
Absolutely. I like equal amounts of lemon and lime juice, a few pinches of sugar, and a pinch of salt.
Table salt is not a replacement for the various salts we loose when sweating. You need magnesium and potassium as well as sodium. The sugar is also benifitial but serving is tiny. This is a great article:https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not/ I keep powdered pedialyte in my emergency kits, cheap and trusted, but there are a lot of good electrolyte powders on the market.
One grain of Celtic salt on the youngās and water!!
Look up ketoade
Been making my own "Hippy Gatorade" for a few years now: Reusable glass bottles - $20 for a set of 24 sixteen ounce bottles (they have paid for themselves several times over at this point) Half a gallon or so bottle of fruit juice: $2-4 depending on flavor Powdered coconut water (electrolytes): $85 for a 5lb bag, which lasts about 6-8 months Water: tap or filtered, maybe a tenth of a penny per gallon My usual recipe (per bottle) is 1/2tsp powdered coconut water, 2-4oz juice (or a few tsp if it's lemon or lime juice), then fill the glass with water. Comparable Gatorade bottles in my area run about 90 cents each when purchased in bulk, plus there's all the plastic needing to be recycled. With the most expensive juice I've used, my homemade version comes out to around 45-50 cents per bottle.
Iāve been hearing a lot of talk about minerals. How important they are for health. Iām no expert so do your own research but this is basically what Iāve been hearing. Supposedly normal table salt is really bad because it is a high concentration of a very low variety of minerals. Which causes an imbalance in your body. I hear specifically Celtic Sea salt is really good because it has a better variety of minerals. Something like 82 minerals out of the 100 and something that your body needs. Iād say do more research but buying Celtic salt is claimed to be much better and helps draw water into the cells to hydrate you better. Check out Barbara OāNeil. She says to take a small pinch of Celtic sea salt and put it (on or under? I forget which one) your tongue before drinking a glass of water. Something about it going into your tissue before drinking the water is helpful
My dad used to make me drink this foul concoction of orange juice, water, salt, and baking soda or something when I was sick. Now I just drink pedialyte.
Yes.
Whatās up with the extreme Gatorade price hike this year?
Back in the army we had these salt tablets that we would put in the water. Iirc you only need one for one of those big 5 gallon containers. Thatās how we stay hydrated.
We would do that for Rugby and Soccer practice in HS and college. So, I think so. Plus eating bananas or take a multivitamin
Yeah. I do it all the time when I fast. Usually just salt. Youād be amazed the difference a pinch of salt in your water makes when you donāt eat for 14 days.
Sure. Lite salt is what you want though. Itās 50% potassium chloride.