How do you make a homemade electrolyte drink in South Africa?
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.
- 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 and electrolyte comparison.
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.
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. For long events you will also need carbohydrate from other sources; see how many carbs per hour for a marathon or 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, with dated prices
| Product | Size | Price | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Biogen Electrolyte (3 x 10 sachets, citrus) | 3 x 10 sachets | R139–R155Dis-Chem (electrolytes group), Oct 2026 | 30 | R5.17 | Not published |
| Lifestyle Electrolyte Fizzy (10 tablets) | 10 effervescent tablets | R48–R53Dis-Chem (electrolyte drinks page), Oct 2026 | 10 | R5.30 | Not published |
| REVIVE Raw Daily Electrolytes, unflavoured (30 sachets) | 30 sachets | R319–R399Faithful to Nature, Oct 2026 | 30 | R13.30 | None (unsweetened, unflavoured) |
| Rehidrat Oral Electrolyte Mixture, Orange or Blackcurrant (6 x 14 g) | 6 x 14 g sachets | R108–R121Dis-Chem (electrolytes group); Clicks via PriceCheck, Oct 2026 | 6 | R20.00 | Sugars (glucose and sucrose); no sweetener listed in the SAHPRA composition |
Compare the options
Related questions
- Do you need electrolytes or is water enough?
- How much sodium do you need per hour when running in South African heat?
- What is the best electrolyte powder in South Africa?
- Is coconut water better than a sports drink?
- Electrolyte tablets vs powders: which is better?
- How do you stay hydrated training in summer heat in South Africa?
Sources
- Sawka et al. 2007, ACSM position stand: Exercise and fluid replacement (Med Sci Sports Exerc)
- Hew-Butler et al. 2015, Statement of the 3rd International Exercise-Associated Hyponatremia Consensus Development Conference (BJSM)
- SAHPRA product information: Rehidrat (July 2023)
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “How do you make a homemade electrolyte drink in South Africa?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/homemade-electrolyte-drink-south-africa/. Plain-text version: /answers/homemade-electrolyte-drink-south-africa.md