Electrolyte elixir

Electrolyte elixir

Need a pick-me-up? Then mix up this salty elixir. With luscious lemon for potassium and flavor, plus magnesium and salt, it restores your electrolytes, gives you a lift, and helps keep headaches and muscle cramps at bay.

Electrolyte elixir

Need a pick-me-up? Then mix up this salty elixir. With luscious lemon for potassium and flavor, plus magnesium and salt, it restores your electrolytes, gives you a lift, and helps keep headaches and muscle cramps at bay.
USMetric
4 servingservings

Ingredients

  • 8 cups 2 liters water
  • 1 tsp 1 tsp salt
  • ½ tsp ½ tsp magnesium
  • ½ cup 125 ml fresh-squeezed lemon juice

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Mix in a 2-quart pitcher. Stir well before pouring each serving.

Servings

This original recipe makes 2 quarts or 4 servings (4 days for 1 person). Each serving is 2 cups. You probably don’t need more than 1 serving (2 cups) per day. The rest of the time, drink plain water or an unsweetened beverage of your choice.

More details

Salt (to replace sodium)

How much is right for you? More if you sweat a lot; less if you don’t.
½ teaspoon salt = 1,150 mg of sodium, or 288 mg per serving
1 teaspoon of salt = 2,300 mg of sodium, or 575 mg per serving
2 teaspoons of salt = 4,600 mg of sodium, or 1,150 mg per serving

Magnesium

Magnesium (to replace magnesium and prevent muscle cramps)

Options: Powdered magnesium citrate (if constipated) or magnesium glycinate (also called bisglycinate)
How much? Start with 1/4 teaspoon and increase by 1/8 teaspoon per 2 quarts of water – up to 1 teaspoon per 2 quarts — until you reach the amount that resolves symptoms.

Check product labels for magnesium content. For powdered magnesium citrate:
¼ teaspoon = 832 mg magnesium, or 208 mg per serving
1 teaspoon = 3,328 mg magnesium, or 832 mg per serving

Lemon juice (to replace potassium)

Lemon juice is a natural way to get potassium. It is easy to overdo potassium in supplement form; lemon juice provides just enough to replenish potassium.
½ cup lemon juice = 128 mg potassium, or 32 mg per serving

Optional

If you find the taste of the rehydration drink unpleasant on its own, add enough no-calorie sweetener or natural flavoring to make it palatable. You won’t drink it if you don’t like the way it tastes! Natural flavorings include lemon, lime, grapefruit or orange crystal packets with no sweetener, such as those made by True Citrus, or stevia-sweetened flavor packets made by Sweet Leaf. You can learn more about sweeteners in our evidence-based guide.

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7 comments

  1. Venencia
    When I drink this drink my muscle aches and back pain disappear. I guess I was lacking some of the minerals. Thank you so much for the recipe.
  2. Shirley Devlin
    What is the difference between magnesium citrate and magnesium malate?
    Reply: #3
  3. Kristin Parker Team Diet Doctor

    What is the difference between magnesium citrate and magnesium malate?

    Different forms of magnesium are absorbed differently and have different reactions in the body. Mag citrate is good to alleviate constipation and mag glycinate is good to alleviate cramps. Mag malate may not be absorbed as well in the body.

  4. carriesurprenant
    I'm a little confused by this. Can it be taken during a fast or does it break the fast?
    Reply: #5
  5. Kristin Parker Team Diet Doctor

    I'm a little confused by this. Can it be taken during a fast or does it break the fast?

    The lemon and any sweetener may break a fast but you can drink this with a meal if you feel the need for additional electrolytes.

  6. LeRoy
    What is a good brand of mag glycinate?
    Reply: #7
  7. Kristin Parker Team Diet Doctor

    What is a good brand of mag glycinate?

    There is a brand called KAL that is available through Amazon.

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