Do I need magnesium tablets?

Not in this jug. Food covers most people. Pills belong in a conversation with a clinician, not a sports bottle.

Is this oral rehydration for a stomach bug?

No. Pharmacy ORS has a specific glucose-to-sodium ratio. Use that if you are actually ill.

Sports bottles are salt, potassium, and sugar in dye. You can mix the same jobs in a jug without pretending this is medical care.

This is for a hot walk or a sweaty session, not for illness, heat stroke, or a low-sodium diet. If a doctor has you on fluid restrictions, stop here.

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01
Pour the litre of water into a bottle you can shake.
02
Add the salt and sugar. Shake until you cannot see grains on the bottom. Undissolved salt is the usual miss.
Tip
More salt is not more athletic. Extra sodium makes you thirsty and nauseous.
03
Add the orange juice. Taste. It should be lightly salty, not seawater. If it is harsh, add 100 ml more water rather than more juice.
04
Drink during or right after the session. It is not a sip-all-day soda.
05
Keep leftovers in the fridge and finish within a day. Fruit juice plus sugar is a science fair for microbes at room temp.

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More salt is not more athletic. Extra sodium makes you thirsty and nauseous.
Skip salt substitutes that are pure potassium chloride unless you know your kidneys and meds can handle it.
Coconut water is already a mild electrolyte drink. This recipe is for when you want a cheap litre you can taste-adjust.

Yes if it is fine and you weigh it. Flaky salt is easy to overdose by volume.

Safety note: this is practical DIY guidance, not medical, chemical, or professional advice. Skip anything that feels unsafe for your setup.