- 8 cups 1.9 liters water
- 1 tsp 1 tsp salt
- ½ tsp ½ tsp magnesium
- ½ cup 120 ml fresh-squeezed lemon juice
- Mix in a 2-quart pitcher. Stir well before pouring each serving.
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.
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 (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 a small amount that, combined with other potassium-rich foods, helps supply your daily needs.
½ cup lemon juice = 128 mg potassium, or 32 mg per serving
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.
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.
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.
There is a brand called KAL that is available through Amazon.
The above only refers to magnesium citrate and magnesium glycinate.
This product includes citric acid which when combined with the magnesium carbonate yields magnesium citrate.
Yes, it sure can! Most sports drinks contain artificial colors and sweeteners that we recommend avoiding.
At 2 carbs per serving, it would be best to drink this mixture as needed.
Also, at 32 mg per serving, it does not sound as if the lemon juice in this would really do a whole lot to boost one's daily potassium intake, since the RDA/Adequate Intake for potassium is around 3,000 mg for an adult:
from wikipedia: "The U.S. National Academy of Medicine (NAM), on behalf of both the U.S. and Canada, sets Estimated Average Requirements (EARs) and Recommended Dietary Allowances (RDAs), or Adequate Intakes (AIs) for when there is not sufficient information to set EARs and RDAs. Collectively the EARs, RDAs, AIs and ULs are referred to as Dietary Reference Intakes. [...] In 2019, the National Academies of Sciences, Engineering, and Medicine revised the AI for potassium to 2,600 mg/day for females 19 years and older and 3,400 mg/day for males 19 years and older."
As lovely as lemon water is, I don't think the 1% gain of the potassium RDA (32 mg) is worth the risk to one's irreplaceable tooth enamel.
(I am not totally against lemon water -- about once a month, I will have a slice of lemon in 8 ounces of sparkling water along with a meal, and I savor it!)
Is there a mag powder for both?
Yes, the carbs come from the lemon juice. One cup of lemon juice has 17g carbs so half a cup would be about 8.5g carbs. The recipe makes 4 servings so that comes out to 2 carbs per serving.
Nutrition Facts for Lemon juice - Sources include: USDA
Amount Per 1 cup (244 g)
Total Carbohydrate 17 g 5%
Dietary fiber 0.7 g 2%
Sugar 6 g
We have not tested these as shots.
Or is there a difference between the two?
A pill will not dissolve as well as the powder in the water and may not be absorbed by your body as well.
You can still benefit from the sodium in this drink. For the magnesium, you can ask your pharmacist/druggist for an option that's available in your area.
We have not tested this recipe with apple cider vinegar and ACV does not have the same properties as lemon juice.
Hi, Lina! The amounts are listed under the Ingredients heading. The default amounts will make 4 servings in a 2-quart jug.