We sent out an email where we talked about our DIY electrolyte powder. Since then, we have received questions about how we make our own electrolyte powder at home. And that makes sense! Especially since buying brand name electrolyte powders can be pricey, and many of us look for an easy way to stay hydrated through a normal day, particularly when eating low-carb or keto.
If you have never thought about electrolytes, here is a quick primer. Electrolytes are minerals like sodium, potassium and magnesium, and they are a big part of what makes the water you drink feel hydrating, especially on days when you sweat or exercise.
Let’s start with a little background, and then I will share our Electrolyte Homebrew Recipe so you can make it yourself and save a ton of cash!! 👇🏼👇🏼👇🏼Jump to Recipe
We drink this alongside our daily Taheebo Wellness Tea as part of our morning wellness routine.
What are Electrolytes + Why Do People Use Them?
Electrolytes are minerals with an electric charge that play a role in fluid balance, nerve signals and muscle contractions. You lose some when you sweat, exercise, or simply go about your day, and many people like to top them up by adding electrolytes to their water.
Here is what each one does in the body:
✅ Hydration: Sodium helps your body hold on to the water you drink.
✅ Muscle function: Sodium, potassium and magnesium all take part in normal muscle contraction.
✅ Nerve signals: Electrolytes carry the electrical signals that nerves use to communicate.
Popular Electrolyte Powders: Pricey, am I right?
You’ve likely seen electrolyte powder ads and numerous brands lining the shelves of your local health food store. While convenient, the cost can add up quickly, especially because you need to drink them daily.
For example, the popular brand LMNT costs $45 for 30 servings, or a month’s supply.
LMNT is great because it has a raw, unflavored option which has ZERO carbs or sugar! {Once you start getting into their flavored packets, each packet has 1-2 net carbs}
Other brands are super tricky as they have 7g to upwards of 9g of carbs and sugar while providing only ⅓ of the salt you need in each packet. Often they also don’t include adequate amounts, or the right forms, of potassium and magnesium which are also necessary.
⫸⫸ Taking control of your electrolyte intake doesn’t have to break the bank! Creating your own electrolyte powder at home is a budget-friendly option that also allows you to control your ingredients and ensure your mix is clean.
DIY Electrolyte Homebrew Ingredients
You only need THREE ingredients to make your own Electrolyte Powder, and buying them once will make you more than one year's supply of daily servings.
The three ingredients you will need are:
✅ 1000mg Celtic Sea Salt | Why? Sodium is an essential mineral, and it is the main electrolyte we lose in sweat. Needs differ from person to person, so we always recommend talking to your health practitioner about what is right for you, especially if you have been advised to watch your sodium.
We use Celtic Sea Salt because it is unrefined and keeps its natural trace minerals. Another good alternative is Redmond Sea Salt.
⫸⫸ Here’s where we get our Celtic Sea Salt
✅ 200mg Potassium Chloride | Why? To support the sodium-potassium pump which is a life-sustaining protein pump in our neurons’ cell membranes. It is best to get potassium from whole foods like meat, avocados and spinach, and national survey data show most US adults fall short of the recommended intake. A small pinch of potassium chloride adds a little more to the mix. Please check with your healthcare professional first if you take blood pressure medication (such as an ACE inhibitor or ARB), a potassium-sparing diuretic, or have kidney problems, since potassium can build up in those cases.
⫸⫸ Here’s where we get our Potassium Chloride
✅ 60mg Magnesium Malate | Why? Magnesium takes part in energy production, protein and DNA synthesis, and muscle and nerve function. Good food sources include leafy greens, nuts and seeds, and national survey data show about half of US adults get less magnesium from food than the average requirement. (Note: this mix provides a small amount, so most people will likely want magnesium from their diet or other sources too.)
⫸⫸ Here’s where we get our Magnesium Malate
These ingredients make more than 368 electrolyte drinks and cost ~$55.00. Here’s the breakdown:
2lbs of Celtic Salt = $27 for ~368 ½ teaspoons
1 container of Potassium Chloride = $6 for ~567 ¹⁄₁₆ teaspoons
1 container of Magnesium Malate = $22 for ~564 ¼ teaspoons
⫸⫸ Salt $27 + Potassium $6 + Magnesium $22 = $55 for a year++ supply
⫸⫸ LMNT packets (one packet per day) = $540 for a year’s supply
Salty, Saltier, SaltyAF | How Much Liquid to Add?
The brand LMNT recommends to add:
32 oz of liquid for SALTY
24 oz of liquid for SALTIER
16 oz of liquid for SALTY AF
I find 16 oz totally easy to drink, though I have been a salt drinker for years, so I may like it saltier than most. Start with more liquid and work down to what tastes good to you.
Experiment and see what works for you!
Just always make sure you are drinking at least 16 ounces of liquid at the same time you take your electrolyte powder. This can be in the form of plain water (spring or filtered) or even non-caffeinated tea like Taheebo Tea!
⫸⫸ PRO TIP: Another way to drink your Electrolyte Homebrew would be to add the mix to…drumroll please…
Yup, your daily Taheebo Wellness Tea!
You may drink the electrolyte mix hot or cold without affecting the powder, so adding it to your daily cup of Taheebo makes it a super easy way to get your hydration and your daily cup in one go.
💖 Yes, thank you!!
Electrolyte Homebrew Recipe
Makes one serving
Ingredients:
▪️ ½ teaspoon of Celtic Sea Salt (provides ~1g sodium)
▪️ ¹⁄₁₆ teaspoon of Potassium Chloride (provides ~200 mg potassium)
▪️ ¼ teaspoon of Magnesium Malate (provides ~60 mg magnesium)
▪️ 16-32 ounces of your desired liquid: spring water, filtered water or Taheebo Tea
Materials:
▪️ ½ teaspoon measuring spoon
▪️ ¹⁄₁₆ teaspoon (a pinch) measuring spoon
▪️ ¼ teaspoon measuring spoon
Instructions:
1. Measure out each of the ingredients above, adding each one to your cup or water bottle. Make sure to level out each ingredient on your measuring spoon before adding it to your cup/bottle.
2. Add your desired liquid (spring water, filtered water or Taheebo Tea) and stir well, or shake it up if you are using a bottle.
3. Voilà! You are all set!!
Bulk Mix:
You may certainly make a bulk mix and scoop it out daily. However, we prefer to measure out the ingredients into every serving because it ensures that we get the correct amount of each.
If you choose to go the bulk mix route: You'll need to multiply the ingredient proportions above based on the # of servings you plan to make in bulk.
For drinking: The amount that I’ve seen others use is 1 teaspoon of our Electrolyte Homebrew mix for each serving. So you would add that to 16-32 ounces of water/liquid depending on your taste preference.
Be sure to shake up your container every time before using (and to also use very fine sea salt for uniform blending) so you get as close to the appropriate amounts of each ingredient every time. You might want to consider storing your mix in a glass container as well.
*Remember: It's essential to consult with a healthcare professional for personalized advice, especially if you have underlying health conditions.
We hope this has helped you better understand the importance of electrolytes and how to incorporate them into your routine in a cost-effective way so that you can take control of your hydration!
Blessings,
Melissa, Julien + Mimi the Pup
How to brew Taheebo Tea
💖 Please share this article with your friends who might enjoy Taheebo tea!