Guide · DIY
Homemade electrolyte drink
You can make a simple electrolyte drink at home with water, salt and citrus. Here is a recipe for active days, the maths behind a pinch of salt, and how it compares with a measured powder.
A simple homemade electrolyte drink for an active day: 500 ml of water, a small pinch of salt and a squeeze of citrus, stirred until the salt dissolves. An eighth of a teaspoon of salt is roughly 300 mg sodium. It is not a medical rehydration solution: if you are ill and losing fluids, use pharmacy rehydration sachets and follow NHS advice.
- A teaspoon of salt is about 6 g; an eighth of a teaspoon is about 0.75 g salt, roughly 300 mg sodium.
- Add juice or honey only if you want carbohydrate as well.
- A measured powder gives the same dose every time, with other minerals and a natural peach taste.
A simple homemade electrolyte drink
You need
- 500 ml of cold water
- A small pinch of salt, about an eighth of a teaspoon
- A squeeze of lemon, lime or orange, for taste
- Optional: a splash of fruit juice or a little honey, if you want carbohydrate as well
Method
- Add the salt to the water and stir until it dissolves.
- Add the citrus, and any juice or honey.
- Taste. It should taste faintly salty, not like seawater.
- Chill, and drink within the day.
Maths: NHS: salt is sodium chloride; salt = sodium x 2.5; adults should eat no more than 6 g of salt a day, about a teaspoon (nhs.uk, Salt: the facts). So an eighth of a teaspoon is roughly 0.75 g salt, or 300 mg sodium. Teaspoons and pinches vary, so treat this as approximate.
Homemade drink vs a measured powder
Both are electrolyte drinks. They differ mostly in consistency, the minerals included and convenience.
| Homemade (water, salt, citrus) | Lula (one scoop) | |
|---|---|---|
| Sodium | Roughly 300 mg per eighth teaspoon of salt, varies with the pinch | 1,000 mg, the same every scoop |
| Potassium, magnesium, calcium | Small amounts from citrus or juice | 250 mg, 75 mg, 50 mg |
| Amino acids | None | 1.2 g (taurine, glycine, alanine) |
| Sugar | None, unless you add juice or honey | 0.17 g, no added sugar |
| Taste | Salty citrus | Natural peach, clean salty finish |
| Convenience | Measure and mix each time | One scoop, any bottle |
| Cost | Pennies | Today's price on the product page, divided by 20 scoops |
When homemade is fine, and when a powder helps
Homemade is cheap and perfectly reasonable for an occasional hot day. The drawbacks are consistency (a pinch is a guess), the taste, and that salt alone brings almost no potassium, magnesium or calcium.
A powder is for when you want the same measured amount every time, with the other minerals included, in a drink you look forward to. That is what we made Lula for.
Common mistakes
- Too much salt. More is not better. If it tastes like seawater, start again.
- Using it to treat illness. Use pharmacy rehydration sachets for diarrhoea and vomiting.
- Giving it to young children. Speak with a pharmacist or GP about children.
- Forgetting the salt in your food. Most UK adults already eat more salt than the NHS 6 g a day maximum.
The measured version
What is in a Lula scoop
One 6.5 g scoop. Every amount on the label, in plain sight.
from pink Himalayan salt1,000 mg42%The electrolyte you sweat out most
potassium citrate250 mg13%Sodium's partner mineral
magnesium citrate75 mg20%Magnesium contributes to normal muscle function. Magnesium contributes to a reduction of tiredness and fatigue.
calcium citrate50 mg6%An electrolyte mineral in the blend
taurine, glycine, alanine1.2 gn/a500 mg taurine · 450 mg glycine · 250 mg alanine
sweetened with stevia0.17 gsugarsNo added sugar · 7.7 kcal · no caffeine
Good to know
Questions, answered
How do you make a homemade electrolyte drink?
Stir a small pinch of salt (about an eighth of a teaspoon) into 500 ml of water, add a squeeze of citrus, and chill. Add juice or honey only if you want carbohydrate.
How much sodium is in a pinch of salt?
It varies. An eighth of a teaspoon of salt is about 0.75 g salt, or roughly 300 mg sodium, based on a teaspoon holding about 6 g of salt.
Is homemade as good as an electrolyte powder?
It is a simple, cheap option. A powder gives a measured, consistent amount and usually includes potassium, magnesium and calcium. We do not claim either hydrates better.
Can I use a homemade drink when I am ill?
The NHS recommends oral rehydration sachets from a pharmacy for fluid loss from diarrhoea or vomiting, and medical help if symptoms are severe.
Is a homemade electrolyte drink safe for children?
Speak with a pharmacist or GP. Lula is not recommended for children.
Keep reading
Related guides
Try Lula
The complete amino electrolyte.
One scoop of Natural Peach in 750 ml to 1 litre of ice-cold water. 1,000 mg sodium with potassium, magnesium and calcium, plus 1.2 g of amino acids. No added sugar.
- One jar20 scoops · Tracked UK shipping, see shipping policy£24.99
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Choose your Lula →Do not exceed the daily recommended dose (one scoop a day). Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Not recommended for children. If you are pregnant, breastfeeding, taking prescription medicine or have a medical condition, speak with your doctor before use.
Lula is a food supplement. Any health claims relate to its magnesium content.