Lately, many of you have been asking me to create a homemade electrolyte powder recipe.
It began when I wrote about Women, Food, and Hormones, and continued to be a hot topic after I wrote about LMNT electrolytes.
Homemade Electrolyte Powder
While electrolyte balance is crucial for properly hydrating your body, store bought electrolytes are not always ideal for your pocketbook.
That’s why I’m teaching you how to make your own electrolyte powder.
Hydrate with Electrolyte Water
Homemade electrolyte drinks are fairly easy to make. All you need to do is create the powder formula below, then add it to water and you’ve got homemade electrolyte water.
Homemade Electrolyte Powder
Ingredients
- 57 grams celtic sea salt
- 8 grams potassium chloride
- 25 grams raspberry lemon magnesium citrate
Instructions
- Combine salt, potassium, and magnesium powders in a pint mason jar and shake well
- To make an electrolyte drink, place 1 teaspoon electrolyte powder in 2-4 cups water and stir
- Drink up
Keto Electrolyte Powder
Does your diet consist of low carb and keto recipes?
Free exclusive eBook, plus recipes and health tips, delivered to your inbox.
Or, maybe you’re phasing in low carb meals and doing 18/16 intermittent fasting.
If the above applies to you and you are experiencing any of the following symptoms you may be low in electrolytes.
- Headache
- Dry Mouth
- Muscle Cramps
- Dizziness
- Fatigue
- Loss of Appetite (can be accompanied by sugar cravings)
- Low Blood Pressure
Keto Flu Symptoms
People that are new to the Keto Diet, often experience the nasty Keto Flu.
After a couple of days of intermittent fasting and a bunch of keto meals, your body begins to go into ketosis.
If you’ve been on a high carb diet, the metabolic switch from using carbs for fuel, to using fat, or ketone bodies, for fuel can be an unpleasant adjustment.
Solution? Keto Electrolyte Powder
Replenishing your body with sugar free electrolytes to beat those Keto Flu Symptoms can be a huge help.
How to Rehydrate
Unfortunately, water may not be enough when it comes to rehydrating, you also may need to replenish electrolytes.
To learn more about sodium deficiency and how to rehydrate take a look at my article called Sodium Deficiency.
My homemade electrolyte powder doesn’t compare to LMNT when it comes to taste, but it has other benefits that LMNT does not offer.
| Electrolytes | Homemade Nutrition | LMNT Nutrition |
| Sodium | 912mg | 1,000mg |
| Potassium | 208mg | 200mg |
| Magnesium | 101mg | 60mg |
Key Nutrients Electrolyte Powder
Electrolyte supplements can be made up of a variety of ingredients. My electrolyte powder is made up of the three minerals people often don’t consume enough of:
- Sodium
- Potassium
- Magnesium
Please note that there is a difference in weight (mg) in the recipe and nutrition (mg) that weight corresponds to. I have broken down the nutrition information for both my homemade electrolytes and LMNT Electrolytes in the table above.
Best Hydration Powder
If you need more sweetener in your homemade electrolyte powder, just add a dozen packets of stevia in the raw, my boys prefer it that way.
Sugar Free Electrolyte Powder
A more pure way of sweetening this electrolyte mix is to add ½ teaspoon stevia powder, I love this but the boys find it a bit bitter.
Electrolyte Drinks
When it comes to electrolyte drinks, I steer clear of things like Powerade or a Gatorade bottle.
Instead, I reach for homemade water with electrolytes to avoid all of the:
- Unnecessary Sugar
- Artificial Food Dye
- Wasteful Packaging (plastic bottles)
- Excess Spending (expensive electrolyte drinks)
LMNT Electrolytes
If homemade electrolyte powder isn’t your thing, try LMNT.
LMNT electrolytes, sugar free with no artificial ingredients or colors, are my ready to go hydration packets –no plastic bottles, yay!
Throw a few in your purse or backpack and you’re off to the races.
Homemade Electrolyte Powder
As you can see, it’s no secret that I adore LMNT Electrolytes, they’re a highly effective hydration solution for me.
Still, I’ve received quite a bit of feedback from readers, friends, and family that due to cost and packaging, they’re not the ideal solution for everyone.
Best Electrolyte Powder
Whether it’s my homemade electrolyte powder or LMNT Electrolytes, I hope you have found the best electrolyte drink for you!
Leave a comment and let me know your favorite way to hydrate!
Stella says
This homemade electrolyte powder recipe is a game-changer! Thanks for sharing such a simple and cost-effective way to stay hydrated. I appreciate the detailed instructions and the comparison with store-bought options. It’s great to have a healthier alternative without the unnecessary additives. Cheers to better hydration with your fantastic recipe!
Elana says
Stella, glad to hear this is a game changer!
Laurie says
Thank you so much Elana, this is great!!!
Elana says
Laurie, you’re welcome!
Thirza Christine Sayers says
Can you substitute potassium citrate for chloride?
Elana says
Thirza, I haven’t tried that.
Dana says
Does pink Himalayan sea salt work in place of Celtic sea salt?
How much can you use per day?
I look forward to trying this recipe. I love LMNT too and take the packets on trips but it’s costly.
Thanks
Elana says
Dana, Himalayan should work well. I have a couple of servings a day of this.
Kumi says
Hi, curious on your measurement comparison to LMNT? How are you getting those numbers?
Sodium 912mg 1,000mg
Potassium 208mg 200mg
Magnesium 101mg 60mg
Based on your recipe, for 1 tsp serving (or divide by 20 servings)
Sodium 57g/20 = 2.85g = 2850mg
Potassium 8g/20 = .4g = 400mg
Magnesium 25g/20 = 1.25g = 1250mg
Also, seems like a very high level of Magnesium? A lot of things online say you shouldn’t go over 400mg a day. Are you sure your Potassium/Magnesium aren’t switched? Or is the calculation of active ingredients different than the actual measurement of the substrate?
Thanks!
Elana says
Kumi, thanks for your comment, I have created a higher mag electrolyte which is great for people with neurological and other issues –feel free to customize to your needs.
Shelley CC says
Just a science nerd butting in a wee bit here… :)
From a chemical standpoint, one also has to take into account the weight of the anions associated with the ingredients, in this case: chloride (for the sodium), chloride (for the potassium) and citrate (for the magnesium).
Chloride is (very roughly) about half the weight of both NaCl and KCl. Citrate, on the other hand is heavier, in that it accounts for about 89% of the weight of magnesium citrate.
Elena’s nutrient calculations display the content of only the cations: sodium, potassium and magnesium.
Elana says
Thanks Shelley!
Rick says
So, can you spell the proper recipe for us laymen? Thanks!
Devonne says
I purchased everything to make the electrolyte powder, and made a double batch. A few hours later when I went to try it, the ingredients were all clumped together, and I couldn’t get it to break up. I used Celtic Sea Salt, but the course salt crystals. I wonder if this is why. Maybe I should use my Redmonds salt instead?
Elana says
Devonne, I’ve made this many times and have not had it clump –was your jar totally dry?
Stranger says
you messed up the ratios badly.
you want 2 : 1 : 1/4 ratio of salt, potassium chloride, magnesium glycinate.
Elana says
Stranger, thanks for your comment. I have intentionally increased the magnesium in my electrolyte mix. I hope you have a great day!
Joy says
Elana – HELP! Your recipe for Homemade Electrolyte Powder is in GRAMS. I have no idea how to convert that to partial Cups or Tablespoons. I have looked at several conversion charts but they are all different, and I can’t get close to exactly what is needed in your recipe. Please advise…… THANK YOU!!
(I’ve been ordering the LMNT but my cardiologist wants me drinking 2 a day, and it is ghastly expensive.)
Elana says
Joy, I don’t have measurements for that.
Jessie says
I *think* it’s:
– 57 grams (0.28 cups) celtic sea salt
– 8 grams (about 2 tsp) potassium chloride
– 25 grams (2 tbsp) magnesium citrate
Joda says
Joy, according to the nutritional info of the referenced items, the salt is 5.2g per tsp, the potassium is 5.6g per tsp, and the magnesium is 2g per tsp (I guess it’s much less dense than the others). So to make one batch, include about
11 tsp salt
1.5 tsp potassium
12 tsp magnesium
or divide by 3 for the number of tbsps. I imagine you can’t imagine the precise ratio is too important either.
Dana says
It would be worth investing in a low cost kitchen food scale. Your cooking life will be transformed: accurate measurements, no need for extra measuring equipment, no need to convert measurements. I put a mason jar on the scale, zero it out, then add each ingredient (can use grams, ounces, pounds..). Zero out after each addition.
Shelley CC says
I fully agree!
I couldn’t function without my kitchen scale, especially for baking.
Life is so much easier without having to use measuring cups for thick, sticky ingredients, and flours can be accurately and reproducibly measured.
A hard-won tip: purchase a scale whose surface is a single sheet of glass, including the buttons. “Pushable” buttons will inevitably get buggered by spilled powders.
Tulips says
My wallet thanks you, Elana :)
Elana says
Tulips, you’re welcome!
Judy Slater says
Elana, Thanks for including the homemade electrolyte powder because yes, those small packages can be pricy. I read about LMNT on your site and then my doctor recommended LMNT and it has helped, but I still need more, even though I’ve been doing electrolyte products for years.
Elana says
Judy, I agree, the packages are pricey and it’s a lot of packaging!
Joda says
Judy, according to the nutritional info of the referenced items, the salt is 5.2g per tsp, the potassium is 5.6g per tsp, and the magnesium is 2g per tsp (I guess it’s much less dense than the others). So to make one batch, include about
11 tsp salt
1.5 tsp potassium
12 tsp magnesium
or divide by 3 for the number of tbsps. I imagine you can’t imagine the precise ratio is too important either.