In an earlier lesson, I discussed sodium deficiency and “water intoxication.” Although we all need to drink, especially when exercising hard or sweating heavily while working in hot climates, it is harmful to drink too much water. Not usually, so don’t worry – but in that earlier lesson I did cover the cases of three people who drank so much plain water that they were in danger because it messed with their salt balance.
Athletes and people who suffer water loss through diarrhea need to replace their fluids quickly, but also need to restore chemicals. Electrolyte drinks contain sodium, magnesium and other minerals lost through sweat and disease. You can buy commercial electroyte drinks such as Gatorade; but they are expensive, not always available, have too much plastic packaging which is often tossed, and are over-sweetened.
I like this recipe for homemade electrolyte powder which you add to 16 oz water or juice. I took it from the website: https://theplantedrunner.com/homemade-hydration-diy-nuun-electrolyte-powder/
Here it is:
- 1/4 teaspoon baking soda (307mg sodium)
- 1/16 teaspoon Morton’s Lite Salt (87.5mg potassium and 72.5mg sodium)
- 1/16 teaspoon epsom salt (30mg magnesium)
- optional flavor such as juice, tea, stevia, or water enhancer
- Measure directly into 16 ounces of cold still or sparkling water or other beverage.
372.5 mg sodium 87.5 mg potassium 30 mg magnesium
Epsom Salts can be found in most pharmacies and some grocery stores. It might be in the health section because some people add it to bath water for soothing properties. But it’s OK to ingest it orally. Tastes weird by itself.
For diarrhea, use a hydration recipe with sugar. The World Health Organization recommends this simple recipe:
1 quart water, 3/4 teaspoons table salt, 2 tablespoons sugar to dissolve