For those who prefer to know exactly what’s in their drink — or simply want a cost-effective, customizable option — making your own electrolyte concentrate is straightforward.
I’ve been using this before, during, and after my tennis matches. It makes a beautiful electrolyte replacement.
The following recipe makes a 30-dose concentrate.
Add 1 tablespoon of concentrate to 16-20oz of water per serving.
The Unconventional Dietitian’s Electrolyte Concentrate
(30 servings)
Ingredients:
- 7 oz water
- 4½ teaspoons table salt, Himalayan salt, Celtic Sea Salt (NaCl) — provides sodium + chloride
- 1 teaspoon No Salt or Nu-Salt (potassium chloride) — provides potassium + additional chloride
- ½ honey, maple syrup, or granulated sugar (can be substituted in whole or in part with monk fruit, stevia, or allulose for reduced carbohydrate)
- 1 cup lemon or lime juice — flavor and natural preservation
- 1½ tsp magnesium citrate powder (optional but recommended)
Instructions:
- Gently warm the water over low heat — do not boil.
- Stir in the table salt and potassium chloride until fully dissolved.
- Add honey and stir until incorporated.
- Add lemon or lime juice and magnesium citrate if using.
- Cool to room temperature, then pour into a sealed glass jar or bottle.
- Refrigerate. Use within 3–4 weeks. Shake before each use.
- To use: Add 1 tablespoon of concentrate to 16-20oz of cold water.
Per serving (1 tbsp concentrate in 16-20oz water):
- Sodium: ~690 mg
- Potassium: ~185 mg
- Chloride: ~1300 mg
- Magnesium: ~60 mg
- Carbohydrate: ~10–25g depending on sweetener amount chosen
Note: Potassium chloride products like No Salt and Nu-Salt are available in the spice aisle of most grocery stores. Consult a healthcare provider before use if you have kidney disease or take potassium-sparing medications (such as spironolactone).
Give this one a try and let me know how you like it.
Want to learn more about why electrolytes matter? Read our full guide on hydration, sweat loss, and electrolyte replacement.
