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How to Make a Healthy Rehydration Drink at Home

We spend billions each year on sports drinks, but did you know you can make your own healthier version right at home?

Sports drinks are high in electrolytes, which are great after a workout, illness, or dehydration.  But most sports drinks are both expensive and have high sugar contents, much higher than you need to simply replace electrolytes.

This recipe is simply, but make sure to follow it carefully as too much or too little salt concentration can make it less effective.

Homemade Rehydration Drink Recipe

  • 1 Litre Filtered Water
  • 4 Tablespoons Sugar
  • ½ Teaspoon Salt
  • Half a lemon – optional
  • Instructions (H2)

Add the sugar and salt to your water and stir until completely dissolved.  Now add in a bit of freshly squeezed lemon juice to give it a bit more flavor.  You can add any other flavor you might prefer or none at all (especially if you are using it for a stomach virus).  This mixture is full of electrolytes with a fraction of the sugar of leading sports drinks and don’t forget, a fraction of the cost.

The Benefits from a Homemade Dehydration Drink

This recipe has been used worldwide to fight dehydration in the developing world. It’s simple, very effective and easy to follow as long as you have access to clean water.


I have used this recipe for everything.  Whenever I get dehydrated I get a bit of a headache, a few glasses of this and I’m better within an hour.


It also works well as a hangover cure; drink a glass of this rehydration drink before going to bed and another when you wake up. You’ll feel far better than you would otherwise.

Stomach Virus

For stomach flus, you should actually aim to drink one tablespoon of this solution every five minutes.  Gulping large amounts of fluids while sick with a stomach bug often will cause people to get even sicker, and in term they become more dehydrated.  The weight of a lot of water can trigger the stomach to empty.  One tablespoon every 5 minutes is approximately the rate that your stomach can absorbs the water, so far more can actually stay down and get absorbed by your body.

Most of the common gastrointestinal viruses are also coupled with diarrhea, causing dehydration to set in even quicker.  With regular sports drinks the high sugar content will often actually worsen the condition rather than helping to hydrate you.  This simple recipe, with just a fraction of the sugar won’t have that same effect.

Working out

If using to rehydrate after a workout, use it the same way you would with a regular sports drink, drinking about 330-500mls of the solution at a time.

Use it for Almost Anything

It’s a great recipe to have on hand.  I always have friends and family calling me asking for it.  It has helped me through multiple bouts of morning sickness, stomach flus, food poisoning, migraines, and recovering from elective dehydration from over consumption of wine.

Do you have any tips on staying hydrated?  Share in the comments below!

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Alex MacDonald

Alex MacDonald

Alex is a play at home mom with two young kids. She is passionate about child nurturing, education, and safety.
Categories: Fun