Guess what, folks! It's summer! And it's gonna be a hot one, because they all are, recently :(
Did you know you can lose about a liter of water, a gram of sodium, and 300mg potassium in an hour of profuse sweating? If you're working outside in the heat, or even just existing in a very hot and humid environment, you're gonna want to replace the electrolytes you're losing, and you're gonna have to be purposeful about it.
But electrolyte drink mixes, while convenient, are surprisingly expensive for what they are. So I'm going to give you a top secret recipe that you can whip up for literal pennies that will replace what you're losing in sweat.
1/2 tsp table salt (about 1g of sodium)
1/8 tsp potassium chloride salt substitute (about 350mg potassium. NuSalt is a popular brand, it's sold near the salt at the grocery store. If you don't have this, replace 6oz (180ml) of the water with orange juice or eat something high in potassium, like a banana, each hour you're sweating)
6-8 tsp of granulated sugar (you do actually need this and not a no calorie alternative- sugar helps speed up the absorption of electrolytes in the gut. You can omit if using orange juice for your potassium source, though!)
Lemon or lime juice for flavor, optional
Mix together and drink 1 liter for each hour you're profusely sweating. Adjust your intake so that your pee is light yellow.
If you want to make this mix ahead of time, put 1x the recipe of salt, sugar, and potassium, along with unsweetened Kool Aid powder or crystalized lemon or lime juice, in a small baggie. I do not recommend putting multiple servings worth in a baggie, as the ingredients settle differently and you might not get the right ratio.
NOTE: like any electrolyte drink, it works better if you sip it instead of chugging. If you chug it, you end up pooping out a lot of your electrolytes, even with the sugar.
Source: Where There Is No Doctor by David Werner
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