# How do you make a homemade electrolyte drink in South Africa?

Source: https://www.healthnews24.co.za/answers/homemade-electrolyte-drink-south-africa/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> A simple homemade electrolyte drink in South Africa is 1 litre of water, a quarter teaspoon of fine table salt (about 590 mg sodium), 4 tablespoons of sugar (about 50 g) and a splash of fruit juice or lemon. That gives roughly 0.6 g of sodium and 5% carbohydrate per litre, in the range sports guidance suggests for long exercise.

Key facts:
- Basic recipe per litre: water, ¼ teaspoon fine table salt, 4 tablespoons sugar and a splash of juice.
- A quarter teaspoon of fine table salt is about 1.5 g of salt, or roughly 590 mg of sodium; sodium is about 39% of salt by weight.
- ACSM guidance: about 0.5–0.7 g of sodium per litre of fluid can be appropriate in events lasting over an hour.
- Himalayan salt is mostly sodium chloride and is not meaningfully more hydrating than iodised table salt.
- Homemade drink is not an oral rehydration solution for diarrhoea; use a product such as Rehidrat and see a doctor if symptoms persist.

## How do you make a homemade electrolyte drink in South Africa?

**Per litre of drink:**

- 1 litre of cool water
- ¼ teaspoon fine table salt (about 1.5 g of salt, or roughly 590 mg of sodium)
- 4 level tablespoons of white sugar (about 50 g)
- 100 ml (about ½ cup) of fruit juice, or the juice of 1 lemon, for flavour and a little potassium

Stir until dissolved and chill. This delivers roughly **0.6 g of sodium and about 5–6% carbohydrate** per litre, close to the ACSM guidance of 0.5–0.7 g of sodium per litre for exercise lasting over an hour and the carbohydrate concentration of most commercial sports drinks. It is our own recipe built on that guidance, not a tested product.

## What is the sodium maths?

Sodium is about 39% of salt by weight, so 1 g of table salt provides roughly 390 mg of sodium. One teaspoon of fine salt is about 6 g, so a quarter teaspoon is about 1.5 g (about 590 mg of sodium).

| Salt | Approximate sodium | Notes |
|---|---|---|
| Iodised table salt | about 39% by weight | provides iodine; fine grains measure reliably |
| Himalayan pink salt | slightly less sodium by weight | trace minerals are too small to matter; usually not iodised |
| Coarse or flaky salt | same by weight | measure by weight, since a teaspoon holds less |

Table salt and Himalayan salt are both mostly sodium chloride. Pink salt is not meaningfully more hydrating.

## How does it compare with sachets?

October 2026 prices for sachets: Biogen Electrolyte about R5.17 a serving (R139–R155 for 30 sachets, Dis-Chem), Lifestyle Electrolyte Fizzy about R5.30 a tablet (R48–R53 for 10, Dis-Chem), REVIVE Raw about R13.30 a sachet (R319–R399 for 30, Faithful to Nature). Sodium per serving is not published for these on retailer pages. We did not price groceries, but a litre of homemade drink uses a few grams of salt and a few spoons of sugar, so it is far cheaper. See [best electrolyte powder in South Africa](/answers/best-electrolyte-powder-in-south-africa/) and [electrolyte comparison](/best/best-electrolytes-south-africa/).

## Variations

- **Lower sugar:** use 2 tablespoons of sugar for shorter or easier sessions.
- **Juice-based:** mix 500 ml of fruit juice with 500 ml of water and add the same pinch of salt. Check the sugar on the carton.
- **Hot-day strength:** salty sweaters may use a slightly higher salt amount, but sweat-test first; see [how much sodium per hour in South African heat](/answers/how-much-sodium-per-hour-running-in-south-african-heat/).

## What are the safety points?

- **It is not an oral rehydration solution for diarrhoea.** For children, older adults or gastroenteritis, use a proper oral rehydration product such as Rehidrat according to its leaflet, and see a doctor if symptoms persist.
- **Hyponatraemia:** overdrinking is the cause, not too little salt in your drink. Drink to thirst.
- **Hypertension, heart or kidney disease, diuretics, pregnancy:** ask your doctor before adding salt to drinks.
- **Hygiene and heat:** use a clean bottle and discard after 24 hours; in hot South African weather keep it cool, since sugary liquids spoil quickly.
- **Under-18s:** water and food are usually enough for school sport.

## Do you need it at all?

Only for longer or hotter sessions. See [do I need electrolytes or just water](/answers/do-i-need-electrolytes-or-just-water/). For long events you will also need carbohydrate from other sources; see [how many carbs per hour for a marathon or ultra](/answers/how-many-carbs-per-hour-for-marathon-and-ultra/).

## When should you see a doctor?

Seek medical help for confusion, severe headache, repeated vomiting or seizures during or after exercise. This is general information, not personal medical advice.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Biogen Electrolyte (3 x 10 sachets, citrus) | 3 x 10 sachets | R139–R155 (Dis-Chem (electrolytes group), 2026-10) | 30 | R5.17 | Not published |
| Lifestyle Electrolyte Fizzy (10 tablets) | 10 effervescent tablets | R48–R53 (Dis-Chem (electrolyte drinks page), 2026-10) | 10 | R5.30 | Not published |
| REVIVE Raw Daily Electrolytes, unflavoured (30 sachets) | 30 sachets | R319–R399 (Faithful to Nature, 2026-10) | 30 | R13.30 | None (unsweetened, unflavoured) |
| Rehidrat Oral Electrolyte Mixture, Orange or Blackcurrant (6 x 14 g) | 6 x 14 g sachets | R108–R121 (Dis-Chem (electrolytes group); Clicks via PriceCheck, 2026-10) | 6 | R20.00 | Sugars (glucose and sucrose); no sweetener listed in the SAHPRA composition |

## Sources

- [Sawka et al. 2007, ACSM position stand: Exercise and fluid replacement (Med Sci Sports Exerc)](https://pubmed.ncbi.nlm.nih.gov/17277604/)
- [Hew-Butler et al. 2015, Statement of the 3rd International Exercise-Associated Hyponatremia Consensus Development Conference (BJSM)](https://bjsm.bmj.com/content/49/22/1432)
- [SAHPRA product information: Rehidrat (July 2023)](https://pi-pil-repository.sahpra.org.za/wp-content/uploads/2024/03/pi_clean_26-July-2023.pdf)