How do you make a homemade electrolyte drink in South Africa?

Per litre of drink:

• 1 litre of cool water
• ¼ teaspoon fine table salt (about 1.5 g of salt, or roughly 590 mg of sodium)
• 4 level tablespoons of white sugar (about 50 g)
• 100 ml (about ½ cup) of fruit juice, or the juice of 1 lemon, for flavour and a little potassium

Stir until dissolved and chill. This delivers roughly 0.6 g of sodium and about 5–6% carbohydrate per litre, close to the ACSM guidance of 0.5–0.7 g of sodium per litre for exercise lasting over an hour and the carbohydrate concentration of most commercial sports drinks. It is our own recipe built on that guidance, not a tested product.

What is the sodium maths?

Sodium is about 39% of salt by weight, so 1 g of table salt provides roughly 390 mg of sodium. One teaspoon of fine salt is about 6 g, so a quarter teaspoon is about 1.5 g (about 590 mg of sodium).

Table salt and Himalayan salt are both mostly sodium chloride. Pink salt is not meaningfully more hydrating.

How does it compare with sachets?

October 2026 prices for sachets: Biogen Electrolyte about R5.17 a serving (R139–R155 for 30 sachets, Dis-Chem), Lifestyle Electrolyte Fizzy about R5.30 a tablet (R48–R53 for 10, Dis-Chem), REVIVE Raw about R13.30 a sachet (R319–R399 for 30, Faithful to Nature). Sodium per serving is not published for these on retailer pages. We did not price groceries, but a litre of homemade drink uses a few grams of salt and a few spoons of sugar, so it is far cheaper. See best electrolyte powder in South Africa and electrolyte comparison.

Variations

• Lower sugar: use 2 tablespoons of sugar for shorter or easier sessions.
• Juice-based: mix 500 ml of fruit juice with 500 ml of water and add the same pinch of salt. Check the sugar on the carton.
• Hot-day strength: salty sweaters may use a slightly higher salt amount, but sweat-test first; see how much sodium per hour in South African heat.

What are the safety points?

• It is not an oral rehydration solution for diarrhoea. For children, older adults or gastroenteritis, use a proper oral rehydration product such as Rehidrat according to its leaflet, and see a doctor if symptoms persist.
• Hyponatraemia: overdrinking is the cause, not too little salt in your drink. Drink to thirst.
• Hypertension, heart or kidney disease, diuretics, pregnancy: ask your doctor before adding salt to drinks.
• Hygiene and heat: use a clean bottle and discard after 24 hours; in hot South African weather keep it cool, since sugary liquids spoil quickly.
• Under-18s: water and food are usually enough for school sport.

Do you need it at all?

Only for longer or hotter sessions. See do I need electrolytes or just water. For long events you will also need carbohydrate from other sources; see how many carbs per hour for a marathon or ultra.

When should you see a doctor?

Seek medical help for confusion, severe headache, repeated vomiting or seizures during or after exercise. This is general information, not personal medical advice.

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