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 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

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.