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 may be dehydrated from normal life, and perhaps due to eating keto as well.
If you’ve never thought about electrolytes, take a moment and ask yourself:
Are you feeling sluggish, dehydrated, or experiencing occasional muscle cramps?
These could be signs that your body is lacking essential electrolytes. These tiny but mighty minerals play a crucial role in maintaining optimal health and preventing illness.
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
What are Electrolytes + Why Do You Need Them?
Electrolytes are minerals with a charge that help regulate fluid balance, nerve function, muscle contractions, and overall bodily functions. When you sweat, exercise, or even just go about your normal routine, you lose electrolytes. Unfortunately, just drinking water alone doesn’t help you stay hydrated.
Replenishing your electrolytes is essential for:
✅ Hydration: Electrolytes help your body absorb water efficiently, preventing dehydration.
✅ Muscle Function: They facilitate muscle contractions, reducing cramps and fatigue.
✅ Energy Levels: Adequate electrolyte levels contribute to sustained energy levels.
✅ Brain Function: They support optimal brain function and cognitive performance.
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 many folks need more than they think. The myth that salt is bad for your heart is just that…a myth. This JAMA study found that 4–6 grams of sodium per day was the sweet spot for minimizing heart attack and stroke risk. Of course, we always recommend talking to your health practitioner to determine what is right for you.
We use Celtic Sea Salt because it contains numerous essential minerals that are needed for wellness. Regular table salt does not. Iodine Therapy Protocols recommend only Celtic Sea Salt, so that is another reason why we use it (more on that later). 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. While it is best to get potassium from whole food sources like meat, avocados, spinach etc, most people still do not get the adequate daily intake, and also lose much of it through their urine.
⫸⫸ Here’s where we get our Potassium Chloride
✅ 60mg Magnesium Malate | Why? It aids in energy production, DNA repair, muscle synthesis, restful sleep, and many other things! Yet up to 30% of the population may be deficient in magnesium. This is likely why we see positive effects from magnesium supplementation on sleep, strength, anxiety, and depression. (Note: Most will likely need additional magnesium to what is in this mix from diet or supplements).
⫸⫸ 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 actually find the taste of 16 oz to be totally easy to drink!
BUT I am kind of an expert salt drinker as I have been on iodine therapy for years and part of the protocol is to drink 1-2 teaspoons of Celtic Sea Salt every day to help bind and flush out toxic halides like bromine, chlorine and fluoride.
{Did you know that most people don’t get nearly enough iodine? It is especially important for breast health, preventing/healing fibroids and cancer. This is a topic for another day! But for now if you are interested in learning more, this is the book to read. We plan to share more on this topic in the future 🙂}
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 all your hydration + wellness needs 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
💖 Please share this article with your friends who can benefit from the Healing Powers of Taheebo!