Making Your Own Electrolyte Supplement
Last week we made the case for why sodium-heavy electrolyte supplements can be so desirable. From delivering improved hydration, athletic performance, and even cognitive function to regulating blood pressure in a positive way. Salt combined with magnesium and potassium can make you feel a TON better especially if you’re eliminating processed foods and cleaning up your diet.
We love the brands LMNT and Saltt for making delicious electrolyte supplements with clean ingredients, and use them daily in our household. But what if you wanted to make your own?
In this post we’ll share how you can combine three basic minerals to make your own electrolyte supplement for a fraction of the cost. Admittedly, without the added flavors it might not taste quite as good as our favorite commercial brands, but if that’s not a deal breaker, this is worth a try!
First, you’ll need to source the salt, magnesium, and potassium. Next, we’ll measure out the right ratios of each using a food scale. Lastly, mix up your minerals, seal in an airtight container, and dose as desired to achieve optimal hydration.
Sourcing Minerals
Salt: We used a Morton’s Kosher Salt which you can find in your grocery store or online delivery retailer. 48oz container
Magnesium: we’re using 500g magnesium glycinate powder from BulkSupplements.com
Potassium: we’re using 250g potassium citrate powder also from BulkSupplements.com
Ordering these materials cost us roughly $55 and will be sufficient to make roughly the equivalent of 250 packets of LMNT or Saltt, a substantial cost savings.
Mixing Your Ingredients
Use a food scale to weigh out your three hydrating minerals in the ratios of 2.5x salt / 1.5x magnesium / 1x potassium by weight. To make the math easy we did:
250g salt
150g magnesium
100g Potassium
Put these in an airtight container and mix well.
Serving a Dose
While bulk material densities can vary, if measured accurately this mix should yield roughly the following per teaspoon (5g serving):
1,000 mg Sodium
200 mg Magnesium
400 mg Potassium
Most people feel their best with between 2-5 servings of this mix per day each dissolved in 24-32 oz of water, equivalent to 2-5 electrolyte packets from the brands mentioned above. While it seems unlikely, it’s worth mentioning that potassium can be harmful or even fatal if ingested at the rate of tens of grams at a time. It would be hard to do this accidentally, but please hydrate responsibly!