How to make my own
Electrolyte Drink
A litre of water, a measured pinch of salt, potassium from an orange, and sugar so you actually absorb it.
Project At-A-Glance
- Difficulty
- easy
- Active Time
- 10 min
- Total Time
- 5 min
- Yield
- 1 litre
Materials & Tools
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.
Step-by-step
Step 1: Pour the litre of water into a bottle you can shake
Pour the litre of water into a bottle you can shake.
Step 2: Add the salt and sugar
Add the salt and sugar. Shake until you cannot see grains on the bottom. Undissolved salt is the usual miss.
Step 3: Add the orange juice
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.
Step 4: Drink during or right after the session
Drink during or right after the session. It is not a sip-all-day soda.
Step 5: Keep leftovers in the fridge and finish within a day
Keep leftovers in the fridge and finish within a day. Fruit juice plus sugar is a science fair for microbes at room temp.
Email me the checklist
Checklist email is coming soon — use Print / save PDF for now, or check the materials list above.
Notes
- 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.
FAQ
Safety note: this is practical DIY guidance, not medical, chemical, or professional advice. Skip anything that feels unsafe for your setup.
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