A homemade electrolyte drink is plain water with a measured amount of salt and some citrus juice. Our everyday version is 16 ounces of water, 1/8 teaspoon of salt and the juice of half a lemon, which gives about 290 milligrams of sodium. That is close to one Nuun Sport tablet, costs a few cents, and has no sugar.
We make four versions, depending on the day: everyday, after a long workout, with coconut water, and a sick-day mix. Below is each recipe, its sodium, and the times we skip the homemade route and buy a ready-made drink.
How do I create my own electrolyte drink?
Start with three things: water, salt and citrus. Salt brings the sodium, which is the electrolyte you lose most in sweat. Citrus adds a little potassium and makes it taste like a drink rather than seawater.
The key is measuring the salt. The FDA says 2,300 milligrams of sodium, the daily limit for adults, is “equal to about 1 teaspoon of table salt.” That makes the math simple:
| Table salt | Sodium (approx.) |
|---|---|
| 1/16 teaspoon (a “pinch”) | about 145 mg |
| 1/8 teaspoon (a “dash”) | about 290 mg |
| 1/4 teaspoon | about 575 mg |
| 1/2 teaspoon | about 1,150 mg |
We use a small set of measuring spoons with 1/8 and 1/16 teaspoon sizes, because “a pinch” from your fingers can be double or half what you meant.
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Can I just put salt in water for electrolytes?
Yes, for sodium. Salt water alone gives you sodium and chloride, which covers most of what sweat takes. It adds no potassium, though, and it tastes flat, which is why we add citrus or coconut water.
We would not add more than 1/4 teaspoon to a 16-ounce glass for everyday drinking. More than that tastes salty, and it eats into the 2,300 mg daily limit fast.
What are the best homemade electrolyte drink recipes?
These are the four we make. Each one is for a 16-ounce bottle unless it says otherwise. Shake or stir until the salt is fully dissolved.
1. Everyday lemon salt water (no sugar)
16 oz water, 1/8 teaspoon salt, juice of half a lemon. About 290 mg sodium and no sugar. This is our default, and it is the one we use on fasting days, because there is nothing in it but salt and a little lemon.
2. After a long workout
16 oz water, 1/4 teaspoon salt, 2 tablespoons orange or lime juice, 1 tablespoon honey. About 575 mg sodium. The honey adds quick sugar, which we only want after an hour or more of hard exercise. Popular Science’s dietitian-developed recipes land in the same range, 300 to 700 mg of sodium per serving, for that use.
3. Coconut water version (more potassium)
8 oz coconut water, 8 oz water, 1/16 teaspoon salt, a squeeze of lime. Coconut water is where the potassium comes from: our electrolyte water ranking lists 400 to 600 mg of potassium and about 45 mg of sodium in an 11-ounce serving. Cut with water and a pinch of salt, it tastes lighter and evens out the sodium. More in our guide on whether coconut water is good for you.
4. Sick-day sugar-salt solution
1 liter of clean water, 6 level teaspoons of sugar, 1/2 level teaspoon of salt. This is the home recipe published by the Rehydration Project, built on the oral rehydration approach the World Health Organization promotes for diarrhea. The sugar is not for taste: in oral rehydration, glucose helps the gut absorb sodium and water.
Measure it exactly, with level spoons. For babies, young children, older adults or anyone who cannot keep fluids down, we would not rely on a kitchen mix. Buy a ready-made oral rehydration solution and call a doctor.
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How does homemade compare to store-bought electrolyte drinks?
Homemade wins on cost and sugar. Store-bought wins on convenience and exact dosing. Here is how our recipes line up against the products in our electrolyte brand comparison:
| Drink | Sodium | Sugar |
|---|---|---|
| Our everyday lemon salt water, 16 oz | about 290 mg | 0 g |
| Our workout version, 16 oz | about 575 mg | from 1 tbsp honey and juice |
| Gatorade Thirst Quencher, 20 oz | 270 mg | 34 g |
| Nuun Sport, 1 tablet | 300 mg | 1 g |
| Pedialyte Classic, 12 oz | 370 mg | 9 g |
| Liquid IV Hydration Multiplier, 1 stick | 500 mg | 11 g |
| LMNT, 1 stick | 1,000 mg | 0 g |
Our take: a 20-ounce Gatorade has less sodium than our everyday glass and 34 grams of sugar. If you want a sports drink effect without the sugar, the homemade version is the better deal. If you sweat heavily and want a high-sodium mix you can throw in a bag, LMNT is the strongest common option, at 1,000 mg a stick.
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- OPTIMAL HYDRATION: Science-backed electrolyte ratio to replenish what you lose, with more sodium.
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What is the best natural drink for electrolytes?
Coconut water, for potassium, and plain water with a little salt and citrus, for sodium. Neither is a complete sports drink on its own, which is why our third recipe mixes them.
Mineral water adds a small amount of calcium and magnesium, but far less sodium than a salted drink. Our guide to mineral water vs electrolyte water explains the difference.
Can I drink homemade electrolyte water every day?
You can, but most days we do not need to. If you are not sweating hard, plain water covers hydration, and the salt adds to the FDA’s 2,300 mg daily limit. We save electrolyte drinks for hot days, long workouts and sick days.
If you have high blood pressure, kidney disease or heart disease, or you follow a low-sodium diet, ask your doctor before adding salt to your water. To check whether you are drinking enough in the first place, see our guide to how much water to drink per day and the signs you are not drinking enough water.
Frequently asked questions
How do I make my own electrolyte drink?
Mix 16 oz of water with 1/8 teaspoon of salt and the juice of half a lemon. That gives about 290 mg of sodium, based on the FDA’s figure of about 2,300 mg per teaspoon of salt.
Can I just put salt in water for electrolytes?
Yes, for sodium and chloride. Salt water has no potassium, so add citrus or coconut water if you want some, and keep it to about 1/4 teaspoon per 16 oz or less.
What is the best homemade drink to replace electrolytes?
For most people, water with a measured pinch of salt and citrus. After a long, hard workout, add a little more salt and a spoon of honey. For illness, use a ready-made oral rehydration solution.
Is there a homemade electrolyte drink with no sugar?
Yes. Water, 1/8 teaspoon of salt and lemon juice has no sugar and about 290 mg of sodium. It works on fasting days.
What is the WHO homemade rehydration recipe?
The home recipe published by the Rehydration Project is 1 liter of clean water, 6 level teaspoons of sugar and 1/2 level teaspoon of salt. Measure exactly, and use a ready-made solution for young children.
Is coconut water a good electrolyte drink?
It is high in potassium but low in sodium, about 45 mg per 11 oz in the products we compared. Mixing it with water and a pinch of salt makes a more balanced drink.
Sources
- U.S. Food and Drug Administration, “Sodium in Your Diet”: 2,300 mg daily value, about 1 teaspoon of table salt.
- Rehydration Project, home sugar-salt solution recipe, based on WHO/UNICEF oral rehydration guidance.
- Popular Science, homemade electrolyte drink recipes developed with a dietitian (300 to 700 mg sodium per serving).
- Complete Water Guide, Best Electrolyte Water 2026: product sodium and sugar figures from manufacturer labels.
