How To Make Your Own Rehydration Drinks

Traditionally, we just drank water to rehydrate, but research published in the 1990s showed that could be improved on when water had a small amount of glucose and a larger portion of sodium in it. This led to the creation of electrolyte-based rehydration drinks.

Electrolyte drinks are a simple but effective way of rehydrating. You can buy ready-made drinks as a practical way to replace the lost electrolytes, or you can purchase a tube of effervescent electrolyte tablets or tub of powder and simply mix with plain water. Alternatively, you can make your own as an economical alternative.

Homemade Electrolyte Drink Recipe


  • 500ml cold water
  • 3 tbsp maple syrup or raw honey
  • 1 tsp coarse sea salt
  • lemon juice, to taste
  • lime juice, to taste
  • ice


  1. Combine all of the ingredients and stir thoroughly.
  2. You probably noticed that I specified cold water and included ice in the recipe. This is extremely important, for two reasons.
  3. First, you need to keep your core temperature down – which will be a challenge if you’re active in the heat. This is to protect your system from any heat-related damage and helps to reduce fluid loss by causing you to sweat less.
  4. Second, cold fluids are absorbed more quickly, getting you hydrated faster.

Drink a glass of milk

I accidentally stumbled on a study that suggested commercial sports drinks really aren’t the best by any means. Titled “Comparing the rehydration potential of different milk-based drinks to a carbohydrate — electrolyte beverage”, the study was conducted by Australian academics who pitted Powerade against soy milk, cow’s milk and a milk-based meal supplement.

Oddly, the milk-based meal supplement won. Even more oddly, Powerade came last.