DIY Electrolyte Drink Calculator

Skip the $3 sports drink: enter your bottle size and sweat level to get the exact teaspoons of salt, lite salt and sugar for a homemade electrolyte mix.

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Why Make Your Own Electrolyte Drink?

A name-brand electrolyte packet costs $1 to $1.50 and a bottled sports drink runs about $2.50, yet the active ingredients are pennies of salt, potassium and sugar. This calculator scales a science-based recipe to any bottle, from a 12 oz glass to a 32 oz gym shaker, so you stop guessing and stop overpaying.

The Numbers Behind the Mix

Research on rehydration points to roughly 500 to 700 mg of sodium per liter for active sweating, with serious heat or illness pushing toward 1,000+ mg (the World Health Organization ORS standard). Potassium sits lower, around 200 to 300 mg per liter. The carb sweet spot is about 6% (60 grams per liter), which speeds water absorption without causing stomach upset.

salt (tsp) = (sodium mg per L x liters) / 393 mg per gram / 6 g per tsp

Table salt is about 39.3% sodium by weight, so 1 gram of salt delivers roughly 393 mg of sodium and a level teaspoon weighs about 6 grams. Potassium comes from "lite salt" (potassium chloride), which is roughly 52% potassium. For a 24 oz (0.71 L) bottle at a moderate sweat level, that works out to near 390 mg sodium and 178 mg potassium.

Dialing In Taste

If the mix tastes too salty, you are likely above your real sweat needs, so drop to the Light setting. A squeeze of lemon or lime plus a pinch of the sweetener you chose rounds out the flavor without changing the electrolyte math.

Frequently Asked Questions

How much salt should go in a homemade electrolyte drink?
For a standard moderate-sweat mix, aim for roughly 500 to 600 mg of sodium per liter, which is about one quarter teaspoon of table salt per 24 oz bottle. Heavy sweating or sick-day rehydration can call for two to three times that amount, which is why the calculator lets you pick a sweat level.
What can I use for potassium instead of buying supplements?
Potassium-based salt substitutes such as Morton Lite Salt or NoSalt are nearly pure potassium chloride and are sold next to regular salt. A small pinch delivers a few hundred milligrams of potassium for pennies, far cheaper than dedicated electrolyte powders.
Do I really need sugar in my electrolyte drink?
Not for everyday hydration. A small amount of carbohydrate (around 6%) does speed how fast your body absorbs the water and gives working muscles fuel, so it helps during long or intense exercise. Choose the zero-sugar option for casual sipping or a fasted state.
Is this homemade mix as good as a store-bought sports drink?
Chemically the active ingredients are the same: sodium, potassium and a bit of sugar in water. The main differences are flavoring and precise dosing, both of which you control here. Many people find a tuned homemade mix gentler on the stomach and a fraction of the cost.

Common Tip Percentages

ServiceTypical Tip RangeNotes
Restaurant (sit-down)15–20%20%+ for exceptional service
Food delivery10–20%Consider extra for long distances
Taxi / rideshare10–20%More for assistance with luggage
Hotel housekeeping$2–5/nightLeave daily, not just at checkout
Barber / hair salon15–20%On pre-discount total
Pizza delivery10–15% or $3–5 minimumHigher in bad weather

General Household Budget Ratios (50/30/20 Rule)

Category% of Net IncomeExamples
Needs50%Rent, groceries, utilities, insurance
Wants30%Dining out, entertainment, hobbies
Savings / Debt20%Emergency fund, retirement, extra payments

Common Measurement Conversions for Everyday Use

QuantityUS / ImperialMetric Equivalent
1 cup8 fl oz237 mL
1 pint16 fl oz473 mL
1 quart32 fl oz946 mL
1 gallon128 fl oz3.785 L
1 lb16 oz453.6 g
1 ft12 in30.48 cm

Practical Guide for DIY Electrolyte Drink Calculator

Start by matching the sweat level to your actual day. Light is for desk-bound hydration, Moderate covers a typical one-hour workout, Heavy is for long runs or hot weather, and the ORS setting mirrors the rehydration recipe used for illness when you are losing fluids quickly.

Measure by weight when you can. Teaspoons of salt vary with grain size (fine table salt packs denser than flaky kosher salt), so a cheap kitchen scale set to grams removes the guesswork. The recipe assumes a level teaspoon of fine salt weighs about 6 grams.

Taste and adjust over a few sessions. If a mix leaves a salty film, you are probably above your needs, so step down one level. If you cramp or feel flat late in a workout, step up. Your ideal sodium concentration is personal and shifts with heat, fitness and acclimatization.

Quick Checklist

  • Dissolve the salt and lite salt fully before drinking to avoid a gritty bottom.
  • Add a squeeze of citrus or a flavor drop so the mix is pleasant enough to actually finish.
  • Refrigerate and use within 24 hours since there are no preservatives.
  • Pair carbs with the drink only when you need the energy, not for casual hydration.