Electrolyte recipe

Electrolytes are vital minerals that carry an electric charge when dissolved in water, and they play a key role in keeping our bodies functioning properly. They help control nerve signals, muscle movements, and keep your body hydrated. Think of your body as a complex electrical system; electrolytes are like the batteries that power it.

For example, sodium helps regulate fluid levels and is crucial for nerve signals. Potassium is important for muscle contractions, including your heartbeat. Calcium helps build strong bones and allows muscles to contract and relax. Magnesium also contributes to muscle function and energy production. Bicarbonates help maintain your body’s pH, ensuring your blood stays at the perfect level of acidity.

Electrolytes are mainly obtained from foods like fruits, vegetables, dairy products, nuts, and meats. When electrolytes are out of balance—either too high or too low—it can cause health problems like muscle weakness, dizziness, or irregular heartbeat. Factors like dehydration, illness, or heat can disrupt this balance, which is why it’s essential to replenish electrolytes during such times.

This is something that was new to me 10 years ago, and it almost cost me my life. I was kayaking on the Ping River in Northern Thailand. It was blistering hot and I had plenty of water with me, but no electrolyte. I paddled 3 days in the heat, and the last day I was getting sick. I knew it might be because of hydration, so I started to drink more fluids. It was water and coca cola. In total I got 12 liters that day, yet nothing helped. In fact I was beginning to feel even worse. It got so bad, that I had to stay in an isolated camp for 4 days before I had regained enough strength to paddle back to the main camp, only 12 km away, from where I could get at car going home. The problem was, I had flushed all my electrolyte out of my body by drinking so much water without any new electrolyte introduced. In turn I was making my situation worse the more I drank.

This inspired me to make my own electrolyte, and as I started the cancer journey it became even more important to stay hydrated without compromising my health with all the sugars to be found in official versions. At the end of the day I ended up with a much better electrolyte at a fraction of the price of official versions.

My personal electrolyte recipe

Key electrolytes to include:

Sodium (as sodium chloride or sea salt): essential for fluid balance, nerve signaling. Typical range ~300-500 mg per liter (moderate sodium to avoid excess).
Potassium (as potassium citrate or potassium chloride): crucial for muscle and heart function, nerve impulses. Aim for ~200-300 mg per liter.
Magnesium (as magnesium citrate or magnesium chloride): supports muscle relaxation and energy metabolism. Around 50-100 mg per liter.
Calcium (preferably calcium citrate for better absorption): important for muscle function and signaling. 100-200 mg per liter.
Optional additives:
- Taurine (~500 mg per liter) for cell hydration and antioxidant support.
- Bicarbonate or citrate (e.g., sodium bicarbonate or potassium citrate) for acid-base balance.
- A natural sweetener like a little honey or stevia (optional, very small amount) to improve taste without spiking insulin.

Notes:

Adjust sodium, potassium, and magnesium based on personal sweat rate and tolerance.
Avoid high sugar content to prevent insulin spikes and inflammation, particularly important with chronic conditions.
Maintain adequate hydration cycles—drink before, during, and after activity or heat exposure.
Consult with a healthcare provider if on medications affecting electrolyte balance, such as diuretics.

This formula provides balanced electrolytes for hydration, muscle, nerve function, and cellular energy, supportive for someone in a hot climate with increased sweating and general health needs.

If preferred, doses and ingredients can be scaled down for smaller volumes or different concentrations based on activity level and sweat loss.

This homemade recipe is a flexible, natural alternative to commercial electrolyte drinks that often contain artificial sugars and additives.

Ingredient	Amount (grams)	Notes
Sodium bicarbonate	55	Alkalinizing agent
Calcium carbonate	25	Calcium source with ascorbic acid for absorption
Potassium chloride	35	Electrolyte, no alkalinizing effect
Magnesium chloride	35	Electrolyte, no alkalinizing effect
Sodium chloride	30	Electrolyte, balances sodium
Taurine	20	Supports electrolyte balance and cellular function
Ascorbic acid	5	Acid to help calcium carbonate absorption

Ingredient	Approximate grams per 1 tsp (5 g)
Sodium bicarbonate	1.4
Calcium carbonate	0.6
Potassium chloride	0.9
Magnesium chloride	0.9
Sodium chloride	0.7
Taurine	0.3
Ascorbic acid	0.1