Make a homemade electrolyte drink for active hydration

Mix 1 liter of water with 1/4 tsp salt, 2 tbsp honey or maple syrup, and the juice of 1 lemon or lime. Shake or stir until dissolved. Drink during or after exercise, in hot weather, or whenever you sweat heavily.

Why It Works

Plain water replaces fluid but not the sodium and potassium lost through sweat. Adding salt restores sodium, citrus juice provides potassium, and a small amount of sugar improves intestinal water absorption through sodium-glucose co-transport — the same mechanism used in medical oral rehydration solutions. This recipe closely mirrors the World Health Organization's ORS formula at a fraction of the cost of commercial sports drinks.

Tips

• Use sea salt or table salt — both work equally well for sodium replacement
• Adjust sweetness to taste; the sugar aids absorption but more is not better
• Coconut water can replace the lemon juice and honey for a single-ingredient electrolyte source
• Store in the refrigerator for up to 48 hours
• For heavy exercise lasting over 60 minutes, this outperforms plain water for rehydration