Dehydration struggles — what's your electrolyte drink recipe?

[Throttle883]

I tend to stay dehydrated… I had bypass surgery 2 years ago and my fluid intake isn't what it used to be.

Lately I've had to come up with an electrolyte drink of my own to keep my kidneys from taking a hit. I've done plenty of reading, but I'd like to learn more.

My mix is sixty four ounces of water plus potassium, magnesium, Himalayan Salt, a sugar free flavoring (Hawaiian Punch flavor packs lately), and a very small amount of non-processed raw sugar.

What recipes do you all use?! I'm curious what the community is using for their hydration.

Thanks in advance!

(E) Strong Stevia flavor doesn't sit well with me — it tastes too tart. That's why I add a small amount of raw sugar to take the bitterness out of this drink.

 

[FunkyWhales78]

Honestly, I just grab whichever tablets happen to be discounted on Amazon. It’s likely a pricier route to take, but the convenience wins for me.

 

[StrawberrySeltzer51]

This is a constant battle for me, and I live somewhere really hot too. I've tried a handful of methods, but none of them fully satisfy me:

1. Salud Electrolytes

Pros: In my opinion it tastes the best, and I appreciate that Salud includes sodium, potassium and magnesium. It's also low in sugar. I really enjoy the flavor.

Cons: The sodium level is on the low side, so it might not be ideal post-workout and is really just an everyday choice.

2. Cure Electrolytes

Pros: The sodium-to-potassium ratio works well for me. A solid low-sugar pick.

Cons: It's the priciest one I've come across, though it does the job. The ingredients don't show a meaningful amount of magnesium. Personally, it's the best-tasting for me.

3. Phizz Electrolytes

Pros: I like that it contains vitamins and salts, and I see it as a good daily option rather than something for exercise.

Cons: It's tough to find in the US. Potassium and mag are low compared to other choices, even though they are included.

4. Nuun Tablets

I gave these a try and they just upset my stomach lol.

5. Maple syrup + pink Himalayan salt

DIY!!!

Pros: Very inexpensive using ingredients from the grocery store. The catch is that measuring exact amounts is difficult. I reach for this around workouts because I simply know I'm getting enough sodium. I'm aware sea salt contains other salts and minerals, but again, measuring is hard.

Cons: It's mainly a sodium-and-carb drink rather than a balanced electrolyte supplement. That's the reason I use it for exercise.

Staying hydrated is still a struggle. I'm actually going to see my doctor about it next week.

 

[spanky2026]

After testing a number of DIY blends, I eventually gave up and went with a product I order on Amazon. My fridge always holds 2 large pitchers of it, and I typically finish at least one every day. (To be clear, that's one pitcher of the prepared mix daily — not one of these tubs of powder!! A single container lasts ages)

 

[457?]

I like Nutricost as a brand, just not the cost per serving (though I do use their preworkout alongside my creatine every day). While on Reta, I cramped for the first time ever during a race, and I went through nearly the same process you did. After a lot of digging, I landed on this formulation:

32 oz water + ¼ tsp salt + ⅛ tsp KCl + ⅛ tsp magnesium citrate. You can add lemon/lime juice or zero-calorie flavoring if you want it to taste better.

Taken twice a day, that supplies roughly 1,150–1,200 mg sodium, ~500–700 mg potassium, and ~160–200 mg magnesium on top of what you get from food.

If you want the nitty gritty, the ratios by weight are:

NaCl : KCl : Mg-citrate = 1.53 : 0.48 : 0.61

5 parts salt : 1.6 parts KCl : 2 parts magnesium citrate by weight

In my own mix I use fine table/pickling salt + Vitamatic potassium chloride + RUNMAG magnesium citrate, sourced from the grocery store/Amazon.

To make ~30 servings:

• Salt (sodium chloride): 2T + 2t
  
• Vitamatic potassium chloride: 2T
  
• RUNMAG magnesium citrate: 3T

Combine everything very thoroughly in a dry, airtight container. For one serving, use a scant 1 teaspoon of the finished mixture in 32 oz. water. Most days: 2 servings/day. On a hard/hot/sweaty day: as many as 3 servings/day. Each serving aims for about 600 mg sodium + 250 mg potassium + 100 mg magnesium.

One thing to note: once dissolved in water, the electrolyte mix basically doesn't degrade; sodium chloride, potassium chloride, and magnesium citrate are chemically stable under normal storage conditions. Bacterial growth and contamination are the real concern, not any loss of electrolyte potency = so think in terms of conservative food-safety recs rather than chemical expiration times. At room temp it keeps 24h; in the fridge, 2-3 days. If you squeeze in fresh lemon/lime juice, refrigerate it and use it within 24h.

 

[johngalt]

What do you all use to make your own electrolyte drink? Mine is simply a bit of salt with lemon juice.

 

[sheilarae74]

Dehydration has been a lifelong problem for me. When I don't get enough salt, I feel nauseous, and sipping a bit of V8 juice helps with that. I'm already taking magnesium and potassium supplements.

 

[ladyj779]

spanky2026 said:

After testing a number of DIY blends, I eventually gave up and went with a product I order on Amazon. My fridge always holds 2 large pitchers of it, and I typically finish at least one every day. (To be clear, that's one pitcher of the prepared mix daily — not one of these tubs of powder!! A single container lasts ages)





/

I swap in the pineapple flavor and blend it into my Muscle Milk banana cream protein shake each morning. Tastes like a tropical vacation!

 

[WLBLD]

ladyj779 said:

I swap in the pineapple flavor and blend it into my Muscle Milk banana cream protein shake each morning. Tastes like a tropical vacation!

Sounds delicious! Are you saying Nutricost offers a pineapple version too? I had no idea! And I didn't realize Muscle Milk had a banana cream flavor either, haha

 

[ladyj779]

WLBLD said:

Sounds delicious! Are you saying Nutricost offers a pineapple version too? I had no idea! And I didn't realize Muscle Milk had a banana cream flavor either, haha

Absolutely! And yes to both!! You can get them through Amazon Subscribe & Save.

 

[WLBLD]

ladyj779 said:

Absolutely! And yes to both!! You can get them through Amazon Subscribe & Save.

I'm excited to discover some new flavors and change things up a little! I just wish I'd known about these during the summer!!

 

[plant_lady]

I put sugar free All Sport packets (from Amazon) and Propel packets (from Target and Walmart) into my 40oz Stanley water cup.

 

[HouseCat]

Ugh, hydration is just not my strong suit. Plain tap water is my usual go-to, and I'll add Propel electrolytes when I'm fasting or in the mood to be fancy. V8 is something I really enjoy—it packs a lot of sodium—and I also take a generous daily dose of vitamins and minerals. Still, the actual amount of water and liquids I get in is far below where it should be. There's a 12-pack of seltzer cans that lives in my car. Honestly, I do like plain water too, especially when it's icy!

The real problem: I can't stand waiting in line for the bathroom at work (and there is always a line—we don't have enough toilets). So I end up deliberately dehydrating myself during the day, then hydrating in the afternoon, which means waking up a few times each night to pee.

Which is yet another argument for summer being the best—no work during summer, so I can drink and pee whenever I want!!!

 

[davefromfv]

spanky2026 said:

After testing a number of DIY blends, I eventually gave up and went with a product I order on Amazon. My fridge always holds 2 large pitchers of it, and I typically finish at least one every day. (To be clear, that's one pitcher of the prepared mix daily — not one of these tubs of powder!! A single container lasts ages)





View attachment 14110

Nutricost gets my vote. Skip the pineapple; fruit punch is the one worth buying!

 

[bamagirl26]

After going through all of this, I feel pretty basic. My main drink is tap water, and I have a good amount of it. When I want energy or electrolytes, I reach for Liquid IV — usually half a packet since it's too sweet for me — or a G2 packet. I should get my blood checked to see how things look. As for vitamins, I take them SOMETIMES, meaning only if I remember, which is rarely.

 

[Throttle883]

457? said:

I like Nutricost as a brand, just not the cost per serving (though I do use their preworkout alongside my creatine every day). While on Reta, I cramped for the first time ever during a race, and I went through nearly the same process you did. After a lot of digging, I landed on this formulation:

32 oz water + ¼ tsp salt + ⅛ tsp KCl + ⅛ tsp magnesium citrate. You can add lemon/lime juice or zero-calorie flavoring if you want it to taste better.

Taken twice a day, that supplies roughly 1,150–1,200 mg sodium, ~500–700 mg potassium, and ~160–200 mg magnesium on top of what you get from food.

If you want the nitty gritty, the ratios by weight are:

NaCl : KCl : Mg-citrate = 1.53 : 0.48 : 0.61

5 parts salt : 1.6 parts KCl : 2 parts magnesium citrate by weight

In my own mix I use fine table/pickling salt + Vitamatic potassium chloride + RUNMAG magnesium citrate, sourced from the grocery store/Amazon.

To make ~30 servings:

• Salt (sodium chloride): 2T + 2t
  
• Vitamatic potassium chloride: 2T
  
• RUNMAG magnesium citrate: 3T

Combine everything very thoroughly in a dry, airtight container. For one serving, use a scant 1 teaspoon of the finished mixture in 32 oz. water. Most days: 2 servings/day. On a hard/hot/sweaty day: as many as 3 servings/day. Each serving aims for about 600 mg sodium + 250 mg potassium + 100 mg magnesium.

One thing to note: once dissolved in water, the electrolyte mix basically doesn't degrade; sodium chloride, potassium chloride, and magnesium citrate are chemically stable under normal storage conditions. Bacterial growth and contamination are the real concern, not any loss of electrolyte potency = so think in terms of conservative food-safety recs rather than chemical expiration times. At room temp it keeps 24h; in the fridge, 2-3 days. If you squeeze in fresh lemon/lime juice, refrigerate it and use it within 24h.

Thanks so much for this!! I really appreciate how much work you've put into staying hydrated! I'm going to go through it piece by piece and work some of it into my own homemade mix!

Thanks!!

 

[Throttle883]

HouseCat said:

Ugh, hydration is just not my strong suit. Plain tap water is my usual go-to, and I'll add Propel electrolytes when I'm fasting or in the mood to be fancy. V8 is something I really enjoy—it packs a lot of sodium—and I also take a generous daily dose of vitamins and minerals. Still, the actual amount of water and liquids I get in is far below where it should be. There's a 12-pack of seltzer cans that lives in my car. Honestly, I do like plain water too, especially when it's icy!

The real problem: I can't stand waiting in line for the bathroom at work (and there is always a line—we don't have enough toilets). So I end up deliberately dehydrating myself during the day, then hydrating in the afternoon, which means waking up a few times each night to pee.

Which is yet another argument for summer being the best—no work during summer, so I can drink and pee whenever I want!!!

Man… that would be really tough for me!!

Luckily, my job has two restrooms I can get to. I'm in an administrative role, so hot work isn't something I deal with. Still… being unable to stay hydrated because there aren't enough toilets? That's rough!

My kidneys are actually aching from not hydrating properly. Every day I start with 32oz of juice, water, and black coffee. After that I get through my 64oz of electrolytes. I'm in the bathroom the whole day!!

 

[Throttle883]

ladyj779 said:

I swap in the pineapple flavor and blend it into my Muscle Milk banana cream protein shake each morning. Tastes like a tropical vacation!

Wow… that sounds incredible!!!!!! I'm going to give it a try!!

 

[Throttle883]

Appreciate all the responses! You all inspire me!

(E) I realize I should have included my products and described my electrolyte mix in more detail.

My brand is Bulk Supplements. I've used them for a while for creatine and whey protein, and now for this too. I also picked up a 5lb jug of Himalayan Salt. Everything came from Amazon.

 

[HouseCat]

Throttle883 said:

Man… that would be really tough for me!!

Luckily, my job has two restrooms I can get to. I'm in an administrative role, so hot work isn't something I deal with. Still… being unable to stay hydrated because there aren't enough toilets? That's rough!

My kidneys are actually aching from not hydrating properly. Every day I start with 32oz of juice, water, and black coffee. After that I get through my 64oz of electrolytes. I'm in the bathroom the whole day!!

Yeah, it really is awful! The worst is when you're in the bathroom and can hear someone waiting outside, so you feel pressured to hurry — or when you're truly desperate… ugh. If it's a real emergency, I'll use the student bathrooms, which is a HUGE no-no because of (bad creepy things), but if I ever get caught and get a serious talking-to, I'll just tell them: "Look, it was either there or on the floor."