DIY Hydration

Adam's Electrolyte Recipe

Per serving: 1000 mg sodium · 200 mg potassium · 60 mg magnesium. Your full glass is below — then what to buy.

One serving — into 16–20 oz water

Table / sea saltSodium chloride — your kitchen salt 2.5 g

Potassium chlorideFine powder, salt-substitute grade 0.39 g

Magnesium malateUnflavored powder 0.39 g

Citric acidThe tart — makes it taste like a sports drink 1.25 g

≈ 4.5 g total per glass ≈ 1 slightly rounded teaspoon — weigh it, don't eyeball it

Flavor — per glass

Liquids go in when you pour, not in the dry jar. Tap to check off what you use.

Watermelon extract

liquid · per glass

Water-soluble. Start at 3–4 drops — it jumps to candy fast.

3–4 drops per glass

Monk fruit (liquid)

sweet · per glass

Balances the salt + tart. Very potent — 1–2 drops is plenty.

1–2 drops per glass

Real juice splash

absorption+

Pineapple / orange. The sugar speeds sodium & water uptake — worth it post-training.

~1 oz per glass

What to buy

These are the exact ones I use. As an Amazon Associate I earn from qualifying purchases. These are affiliate links — you don't have to use them, but if you do I earn a small fee and you pay the exact same price!

Potassium chloride — BulkSupplements, 1 kg~2,500+ servings of mix ↗ Magnesium malate — BulkSupplements, 500 g~1,000+ servings of mix ↗ Citric acid — Spicy World, 2 lbLasts a very long time ↗ Watermelon extract — water-solubleI use Harvest Moon Botanicals, 2 oz — a few drops per glass ↗ Monk fruit drops — NOW Foods organic, 2 ozLiquid sweetener, 1–2 drops per glass ↗ Glass droppers — 8-pack with caseFor measuring out the flavor drops ↗ Food-grade silica packets (indicating)Personally I don't use them — but recommended if you batch in big amounts. Keeps the mix from clumping in FL humidity. ↗

Salt you already own. The potassium and magnesium each last months to a year, so the mix works out far cheaper per serving than store-bought packets.

How to mix

Weigh the four base powders into a sealed glass jar, toss in a silica packet, shake well.
Scoop ~1 slightly rounded teaspoon (≈4.5 g) into 16–20 oz water.
Add your flavor drops to the glass, stir or shake until clear. Drink during or after your session.

Bigger batch — scale it up

Set your servings — every amount below recalculates. Tap any gram amount to type your own.

Batch size

servings

One serving = ~4.5 g · ~1 tsp scoop this much per drink · into 16–20 oz water (same no matter the batch size)

Table / sea saltSodium chloride — your kitchen salt g~7.5 tsp

Potassium chlorideFine powder, salt-substitute grade g~1 tsp

Magnesium malateUnflavored powder g~2 tsp

Citric acidThe tart — makes it taste like a sports drink g~2½ tsp

Use a $10 kitchen scale. Powder density varies by brand, so grams are accurate and teaspoons are a fallback. Weigh once, mix thoroughly, done.

Sodium Potassium Magnesium Citric acid

The magnesium here is a small electrolyte-balance amount, not your full daily magnesium target.

A note from me: I'm not a doctor or a dietitian — just an enthusiast of movement, nature, well-being, and learning. I created this mix for myself and I'm sharing it for the benefit of others. This isn't medical advice, so check with your doctor before changing your diet or supplements, especially if you have a health condition.