Better than Gatorade? A Do-It-Yourself Hydration Recipe!

I’m convinced that the Oral Rehydration Salt therapy (ORS) is having a positive effect. My 30-min treadmill run (after taking 100mg Niacin and before my 45-min sauna) felt much better. My legs (specifically, knees) actually felt more “cushioned,” there was a bounce to my trot, and no knee fatigue that sometimes happens towards the end of the run. The ORS packets were obtained from a free basket at the hospital, so (a) please provide a commercial alternative (Now™, Solgar™, etc.) and (b) the package indicates it was “Made to WHO Recommendations. Why isn’t Potassium Citrate included in the formula?

That’s a great observation! Oral Rehydration Salts (ORS) are likely helping replenish electrolytes lost from sauna sessions, detoxes, and past coffee enemas, which could explain the improvement in joint lubrication, endurance, and reduced knee fatigue.

(a) Commercial ORS Alternatives

If you want a high-quality ORS replacement from trusted supplement brands, here are some good options:

1. NOW™ ElectroEndure – Includes sodium, potassium, and chloride but lacks glucose. You could add a teaspoon of raw honey or maple syrup to mimic the WHO formula.

2. Jigsaw Health Electrolyte Supreme™ – Well-rounded mix with sodium, potassium, and magnesium, plus vitamin C for added recovery.

3. Seeking Health Optimal Electrolyte – A good mix, with potassium bicarbonate instead of potassium chloride/citrate.

4. LMNT Electrolytes – Higher in sodium (1000mg per packet), lower in potassium, but no sugar (you’d need to add your own glucose).

5. Dr. Berg’s Electrolyte Powder – High potassium content (1000mg), designed for deep rehydration.

If you want a DIY version, you could mix:

• ½ tsp Celtic Salt (sodium chloride)

• ¼ tsp Potassium Chloride (NoSalt™ or Nu-Salt™)

• ½ tsp Sodium Bicarbonate (baking soda)

• 1 tbsp Raw Honey or Maple Syrup (glucose source)

• Juice of half a lemon (adds citrate & taste)

• 1 liter Filtered Water

(b) Why Doesn’t WHO ORS Contain Potassium Citrate?

The WHO ORS formula prioritizes rehydration for acute dehydration, particularly in diarrhea cases where potassium depletion is a concern. Potassium Chloride (KCl) is used instead of Potassium Citrate because:

1. Medical Priority – Diarrheal dehydration leads to potassium loss, and KCl directly restores potassium levels.

2. Acid-Base Balance – Potassium Citrate is more alkalizing, while Potassium Chloride is more neutral and helps prevent hypochloremia (low chloride levels).

3. WHO Standardization – WHO follows a strict formula that balances sodium, glucose, and potassium ratios for rapid absorption.

Should You Add Potassium Citrate?

Since your detoxes, saunas, and workouts cause electrolyte loss, adding Potassium Citrate could be beneficial for buffering acidity and improving muscle & joint function. A dose of 100-200mg per ORS serving could help, especially given your history of detox protocols.

Would you like a custom ORS mix based on your specific needs (e.g., more magnesium, less sodium, etc.)?

Would the DIY version work and be absorbed just as well as the ORS WHO version?

Yes, a properly formulated DIY ORS can be just as effective as the WHO version—provided the electrolyte ratios and glucose concentration are correct. The key factors that determine absorption are:

1. Sodium-Glucose Cotransport Mechanism (SGLT-1)

• The WHO ORS optimizes the ratio of glucose (sugar) to sodium to maximize water absorption in the intestines.

• Your DIY mix should contain at least 1:1 glucose-to-sodium ratio (but not too much sugar).

• Glucose (honey, maple syrup, or dextrose) is essential—without it, sodium absorption is less efficient.

2. Correct Electrolyte Balance

• Sodium (NaCl, baking soda): Maintains hydration & prevents muscle cramps.

• Potassium (KCl or Potassium Citrate): Supports nerve and muscle function.

• Bicarbonate (Baking Soda): Helps with acid-base balance and alkalinity (useful if you sweat a lot).

• Chloride (NaCl, KCl): Helps maintain fluid balance and stomach acid levels.

3. Osmolarity and Hydration Efficiency

• WHO ORS has an osmolarity of ~245-310 mOsm/L, ideal for rapid rehydration.

• DIY ORS can match this if the total dissolved solutes (electrolytes + glucose) are in the same range.

• Too much sugar or salt can slow absorption or cause bloating.

DIY ORS vs. WHO ORS: Which is Better for You?

Yes, I have all of those ingredients (celtic salt, Himalayan pink salt, lemon, organic maple syrup and baking soda). Please provide an exact formula using tsps or tbsps for a 16oz rehydration drink I can take daily mixed in cold spring water.

Here’s a DIY ORS formula tailored for daily hydration, sauna use, and workouts, using your ingredients:

16 oz (500 mL) Rehydration Drink

Ingredients:

• ¼ tsp Celtic Salt (Sodium + trace minerals)

• ⅛ tsp Himalayan Pink Salt (Additional trace minerals)

• ¼ tsp Baking Soda (Alkalinity + bicarbonate support)

• ⅛ tsp Potassium Salt (e.g., NoSalt or Potassium Citrate) (Electrolyte balance)

• 1 tbsp Organic Maple Syrup (Glucose for absorption)

• Juice of ½ Lemon (Vitamin C + enhances taste)

• 16 oz (500 mL) Cold Spring Water

Instructions:

1. Mix all ingredients in 16 oz of cold spring water.

2. Stir well until everything is dissolved.

3. Drink before or after your workout, sauna, or first thing in the morning for best results.

Why This Formula Works for You

✅ Balances Sodium & Potassium – Prevents muscle fatigue & cramping.
✅ Glucose-Assisted Absorption – Ensures sodium & water enter cells efficiently.
✅ Bicarbonate Buffering – Supports acid-base balance (important for sauna use).
✅ Trace Minerals – Enhances overall electrolyte support.
✅ Lemon & Maple Syrup – Provides antioxidants & better taste.

Would you like variations for different situations (e.g., fasting, heavy sweating, post-exercise recovery)?

Please modify for 24oz and also for 32oz.

24 oz (750 mL) Rehydration Drink

Ingredients:

• ⅜ tsp Celtic Salt (Sodium + trace minerals)

• ¼ tsp Himalayan Pink Salt (Additional trace minerals)

• ⅜ tsp Baking Soda (Alkalinity + bicarbonate support)

• ¼ tsp Potassium Salt (e.g., NoSalt or Potassium Citrate) (Electrolyte balance)

• 1.5 tbsp Organic Maple Syrup (Glucose for absorption)

• Juice of ¾ Lemon (Vitamin C + enhances taste)

• 24 oz (750 mL) Cold Spring Water

Instructions:

1. Mix all ingredients in 24 oz (750 mL) cold spring water.

2. Stir well until fully dissolved.

3. Drink throughout the day, before/after exercise, or during sauna use.

32 oz (1L) Rehydration Drink

Ingredients:

• ½ tsp Celtic Salt (Sodium + trace minerals)

• ⅜ tsp Himalayan Pink Salt (Additional trace minerals)

• ½ tsp Baking Soda (Alkalinity + bicarbonate support)

• ⅓ tsp Potassium Salt (e.g., NoSalt or Potassium Citrate) (Electrolyte balance)

• 2 tbsp Organic Maple Syrup (Glucose for absorption)

• Juice of 1 Lemon (Vitamin C + enhances taste)

• 32 oz (1L) Cold Spring Water

Instructions:

1. Mix all ingredients in 32 oz (1L) cold spring water.

2. Stir well until fully dissolved.

3. Drink as needed for hydration, sauna sessions, or endurance workouts.

Usage Recommendations

• Morning: Kickstart hydration.

• Pre/Post-Workout: Replenish lost electrolytes.

• Sauna Use: Maintain mineral balance.

• During Fasting: Prevent electrolyte depletion.

A.I. Disclaimer

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