A homemade electrolyte drink recipe needs only three things: water, a small measured amount of salt and a splash of citrus juice. Below you will find two versions with pink salt (an orange and lemon one and a coconut and lime one), the sodium in every glass, and an honest answer to a question most recipes skip: do you actually need an electrolyte drink, or is water enough?
In brief:
- Mix water, citrus juice and a measured ¼ teaspoon of pink salt per litre.
- One glass holds roughly 105 to 125 mg of sodium.
- For exercise under an hour, plain water is usually enough.
- Vomiting or diarrhoea: ask a pharmacist about oral rehydration solutions.
- High blood pressure, kidney or heart problems, pregnancy: ask your doctor first.
In this article · 8 min read
Electrolytes are the salts and minerals your body uses to balance its fluids, mainly sodium and potassium, and you lose some of them in sweat. The NHS says that when someone is being sick or has diarrhoea and is losing too much fluid, they need to put back "the sugar, salts and minerals your body has lost" (NHS, reviewed May 2026). A homemade drink is a simple, cheap way to flavour water and add a little salt, as long as you measure it and count it in your day.
Homemade electrolyte drink recipe with pink salt and citrus
Makes: 1 litre (4 glasses of about 250 ml). Time: 5 minutes. Difficulty: very easy.
Ingredients
- 750 ml (3 cups) water
- 250 ml (1 cup) fresh orange juice, from 2 to 3 oranges
- Juice of ½ lemon, about 2 tablespoons
- ¼ teaspoon fine pink salt, level, from a proper measuring spoon
- Ice, optional
Method
- Pour about 100 ml of the water, slightly warm, into a jug and add the salt. Stir until no grains are left.
- Add the orange juice, the lemon juice and the rest of the water.
- Taste it. It should taste of citrus with only a faint saltiness, never like sea water. If it tastes salty, add more water.
- Chill it and serve over ice. Keep it covered in the fridge and finish it within a day or two.
The orange juice brings a little natural sugar and some flavour, which is why this version needs no extra sweetener. If you like it sweeter, a teaspoon of honey per jug is plenty.
A coconut water and lime version
Makes: 1 litre. Time: 5 minutes.
- 500 ml unsweetened coconut water
- 500 ml water
- Juice of 1 lime, about 2 tablespoons
- ⅛ teaspoon fine pink salt (half the amount of the first recipe)
Stir the salt into a little warm water until it dissolves, then add everything else and chill. Coconut water already brings its own potassium and some sodium, so this version uses half the salt. Read the label on the coconut water: some brands add sugar.
How much sodium is in an electrolyte drink?
This is the part most recipes leave out. Pink salt is still mostly sodium chloride, so it counts like any other salt. A health information site puts pink Himalayan salt at about 1,680 mg of sodium per teaspoon (Ro, reviewed January 2026), and TODAY says a ¼ teaspoon recipe has upwards of 500 mg (TODAY, updated December 2025). That puts ¼ teaspoon at roughly 420 to 500 mg, and the exact figure changes with how fine the grains are. Spread over four glasses, that is a modest amount:
| Pink salt in 1 litre | Sodium in the whole jug | Sodium in one 250 ml glass |
|---|---|---|
| ⅛ teaspoon | about 210 to 250 mg | about 50 to 60 mg |
| ¼ teaspoon | about 420 to 500 mg | about 105 to 125 mg |
| ½ teaspoon | about 840 to 1,000 mg | about 210 to 250 mg |
For comparison, UnityPoint Health says commercial sports drinks usually contain between 35 and 200 mg of sodium per 8 ounces (about 240 ml) (UnityPoint Health). A glass of the ¼ teaspoon recipe sits inside that range, and the ½ teaspoon version is already above it, so we do not recommend it.
Then look at the whole day. The World Health Organization recommends that adults consume less than 2,000 mg of sodium a day, equal to less than 5 g of salt, or just under a teaspoon (WHO, 2026). The U.S. Food and Drug Administration gives a limit of 2,300 mg, about 1 teaspoon of table salt, and says that over 70% of the sodium people eat comes from packaged and prepared foods, not from the salt shaker (FDA). So the jug is one more source of sodium, on top of bread, sauces, cheese, soups and ready meals. If you drink a glass or two, go lighter on salt elsewhere that day.
Do you really need an electrolyte drink?
For most people, most days, no. Dr. Grover of UnityPoint Health says that "water, water and water" should be the drink of choice before, during and after exercise lasting less than one hour. Houston Methodist suggests about half a cup to a cup of water every 15 minutes for workouts under an hour, and says that for longer efforts such as distance running, you balance the water with electrolytes (Houston Methodist, November 2024).
A homemade electrolyte drink can make sense in a few situations:
- a long, sweaty workout or a day of walking in the heat;
- a day when you simply find plain water boring and want something lightly flavoured;
- after sweating a lot, together with a normal meal.
It does not make sense as a daily habit "for health", as a way to lose weight, or as a treatment for an illness. It is a flavoured drink with a little salt, and we make no promise about energy, weight or performance.
Which recipe for which moment
| Situation | What fits |
|---|---|
| Short walk, desk day, light exercise | Plain water |
| Long outdoor day in warm weather | The orange and lemon jug, sipped slowly |
| You like a lighter, less sweet taste | The coconut and lime jug |
| Being sick or diarrhoea | An oral rehydration solution from a pharmacist, not a home recipe |
Tips to get it right
- Measure the salt. Use a level measuring spoon. A heaped spoon can double the sodium.
- Dissolve it first. Salt dissolves faster in a little warm water than in cold juice.
- Make it lightly salty, not sweet. Too much sugar is the thing to avoid: Dr. Arthur of Houston Methodist warns that sugary drinks can cause cramping and have no clear performance advantage.
- Skip apple juice if your stomach is sensitive. Choose orange, lemon, lime or a diluted fruit you tolerate.
- Make small batches. One litre is plenty, and a fresh jug tastes better than one that has sat for days.
Where the book fits
The Pink Salt Weight Loss Trick for Women by Zoe Patton is our book: a 21-day plan that swaps table salt for pink salt and builds small daily habits around it. It includes 70 simple recipes, 40 food recipes and 30 drinks. The drinks are grouped into hydration, recovery and energy, and the Recovery group (recipes 51 to 60, for example an "Electrolyte Boost" and a "Citrus Electrolyte Drink") uses ¼ teaspoon of pink salt in each recipe. The book also has a full chapter on safety and on who should avoid this kind of salt, and it calls pink salt "a supportive ingredient, not a cure-all". The recipes above are our own, not copied from the book; we spread the salt over a litre so the sodium is easy to count. Despite its title, we promise no weight loss. If you want more than one drink, the book gives you the plan, the recipes and the cautions in one place.
When to ask a professional
Talk to a doctor, pharmacist or dietitian before using a salty drink if any of these apply:
- you have high blood pressure or take medicine for it;
- you have kidney disease, heart failure or another heart condition;
- you are pregnant or breastfeeding;
- you take diuretics or have been told to follow a low-sodium diet;
- the drink is for a child or an older adult.
If someone is being sick, has diarrhoea or cannot keep fluids down, a home recipe is not the right tool. The NHS advises asking a pharmacist, who can recommend oral rehydration solutions, and getting urgent medical advice if the person is unusually tired, confused or has very little urine. Stop and speak to a professional if you notice swelling in the hands, feet or around the eyes, strong thirst that will not go away, headaches or dizziness.
You will find more practical guides on the Books Go blog, such as the pink salt trick recipe, and the step-by-step plan to stop food cravings. More books are on the Books Go Publications home page.
Frequently asked questions
What is the best homemade electrolyte drink recipe?
A simple one is best: water, citrus juice and a measured pinch to ¼ teaspoon of salt per litre. The orange and lemon recipe above gives roughly 105 to 125 mg of sodium per glass, which is in the range of commercial sports drinks.
How much salt should I put in homemade electrolyte water?
A common amount is a pinch to ¼ teaspoon per litre. Always count the sodium in your daily total, which the WHO says should stay under 2,000 mg for adults, and use less if you have been told to limit salt.
Can I use pink salt instead of table salt?
Yes, but it makes little difference. Pink salt is still mostly sodium chloride, and its trace minerals are present in small amounts. It is also usually not iodized, unlike many table salts, so it does not fully replace iodized salt.
Is a homemade electrolyte drink better than a sports drink?
It depends on what you need. A homemade drink lets you control the sugar and the salt, but it is not a clinically tested formula. For long, intense efforts, check the label of any sports drink and test your own mix in training first.
How long does a homemade electrolyte drink keep?
Keep it covered in the fridge and drink it within a day or two. Fresh juice and coconut water spoil faster than plain water, so make small batches.
Can children drink a homemade electrolyte drink?
Do not give salted drinks to babies or young children without advice from a doctor or pharmacist. If a child is being sick or has diarrhoea, ask a pharmacist about an oral rehydration solution.
Can I drink an electrolyte drink every day?
Most people do not need one every day, because water and a varied diet cover their needs. If you enjoy the drink, keep it occasional and count the sodium.
Sources
- Dehydration, NHS (reviewed May 2026)
- Salt reduction, World Health Organization (2026)
- Sodium in Your Diet, U.S. Food and Drug Administration
- Does the Pink Salt Trick Help You Lose Weight? Dietitians Explain, TODAY (updated December 2025)
- Pink Salt Trick for Weight Loss: Myth or Fact?, Ro (reviewed January 2026)
- Water vs. sports drinks: what's best for our bodies, UnityPoint Health
- Can you drink too much water during exercise?, Houston Methodist (November 2024)
This article is for general information only and does not replace advice from a doctor, dietitian or other qualified professional.
