In one trial, six men dehydrated by exertion in heat drank, on four occasions, approximately two liters of a beverage that differed only in sodium content. Five and a half hours later, the nearly salt-free version still showed a deficit of 689 mL; at 52 mmol/L of sodium, the balance had returned to equilibrium. The entire logic of an electrolyte beverage lies in this result: at equal volume, it was sodium that determined what the body retained.
This guide brings together what studies identified via PubMed show, from ideal composition to a detailed homemade recipe, with its precautions.
What the trials show : sodium is the decisive ingredient; after exercise, a beverage at 52 mmol/L brought fluid balance back to equilibrium. At rest, oral rehydration solution and milk were better retained than water, orange juice, and sports drink were not. In children with diarrhea, the reduced osmolarity formula reduced unexpected intravenous infusions by one-third.
The recipe and precautions : for prolonged exertion, 2 g of salt and 60 g of sugar per liter, or approximately 34 mmol/L of sodium and 6% sugars; after a very sweaty session, 3 g of salt per liter (editorial calculation). Weigh the salt: household teaspoons contained 2.9 to 7.8 mL in one study. In children, the pharmacy sachet remains the standard; hypertension, kidney disease, or heart disease requires medical advice.
- What a rehydration beverage should contain
- Sodium, the ingredient that makes the difference
- The hydration index: what the body really retains
- Sugar and osmolarity: enough, but not too much
- Oral rehydration solutions, in case of diarrhea
- Coconut water, milk, diluted juice, broth: tested alternatives
- Common mistakes
- The homemade recipe, calculated from the studies
- Prepare, keep cool, transport
- Homemade or tablets: a neutral comparison
- Precautions: children, severe diarrhea, hypertension, kidneys
- Frequently asked questions
What a rehydration drink should contain
In measurements performed on 506 athletes by a research institute affiliated with a sports drink manufacturer, sweat contained an average of 35.9 mmol/L of sodium, ranging from 18.2 to 70.8 mmol/L depending on individuals, with an average flow rate of 1.21 liters per hour. In hot weather, a review puts the daily losses of active athletes at 4 to 10 liters of water and 3,500 to 7,000 mg of sodium. Without urgency, regular meals and drinks are sufficient ; active rehydration with electrolytes is justified when recovery must occur within 24 hours or beyond 5% weight loss.
A rehydration drink serves three functions. Sodium limits water loss through urine. Glucose stimulates the absorption of sodium and water in the small intestine, the mechanism on which oral rehydration solutions are based. Potassium and chloride complete the formula, especially in case of diarrhea. Our comprehensive guide to electrolytes details the role of each one.
These terms compare a drink's osmolarity, its concentration of dissolved particles, to that of blood: close, lower, or higher. Sugar quickly raises this number.
Sodium, the ingredient that makes the difference
Six men dehydrated by 1.9% of their body weight through exercise at 32 °C drank 1.5 times the weight lost, approximately 2 liters, of a drink containing 2, 26, 52, or 100 mmol/L of sodium. Five and a half hours after rehydration, the fluid balance remained negative by 689 mL with the least salty drink and 359 mL at 26 mmol/L ; it was close to equilibrium at 52 mmol/L (−2 mL) and slightly positive at 100 mmol/L (+98 mL).
Maughan RJ, Leiper JB, 1995. DOI : 10.1007/BF00240410
Volume also matters: in 12 men drinking 50 to 200% of weight lost, at 23 or 61 mmol/L of sodium, it was necessary to drink more than losses, but without enough sodium, this surplus went into urine. Most subsequent trials had participants drink approximately 150% of weight lost. In 8 men, a salt-free drink produced more urine than drinks at 40 and 50 mmol/L, with no difference in endurance 4 hours later: a better fluid balance did not translate, within this timeframe, to better performance.
| Tested drink | Result | Study | Level of evidence |
|---|---|---|---|
| 2, 26, 52, or 100 mmol/L of sodium, 1.5 times weight lost | Balance at 5.5 hours: −689, −359, −2 and +98 mL | Maughan and Leiper, 1995, 6 men | Moderate: small trial, consistent with subsequent ones |
| 23 or 61 mmol/L, 50 to 200% of weight lost | Drinking more than losses is insufficient if the drink lacks sodium | Shirreffs, 1996, 12 men | Moderate: small trial |
| 1, 31, 40 or 50 mmol/L, 150% of weight lost | Less urine at 40 and 50 than at 1 mmol/L; no difference in endurance 4 hours later | Merson, 2008, 8 men | Moderate: no effect on performance |
The evidence level in the tables is an assessment by the editorial team, based on the type of study, its size, and the consistency of results.
The hydration index: what the body actually retains
Thehydration index of beverages compares the urine produced after one liter of a beverage consumed at rest to that produced after one liter of plain water. At 1, the beverage is retained like water; above, the body retains more of it. This is a measure taken at rest, not during exercise.
In 72 men at rest, fasting and well-hydrated, each beverage was consumed at the rate of one liter in 30 minutes. Over 4 hours, water produced an average of 1,337 g of urine, compared to 1,038 g for an oral rehydration solution and approximately 1,050 g for whole or skim milk. At 2 hours, the index reached 1.54 for the oral rehydration solution, 1.50 for whole milk and 1.58 for skim milk. Cola, tea, coffee, beer, orange juice, sparkling water and sports drink did not differ from water.
Maughan RJ, Watson P, Cordery PA, et al., 2016. DOI: 10.3945/ajcn.115.114769
In 19 young adults, a sugar-free electrolyte beverage at 21 mmol/L sodium achieved 1.12 to 1.15, with no significant difference from water, when the same beverage with added 5.8% sugars reached 1.15 significantly, without differing from the sugar-free version; according to the authors, the threshold of useful sodium at rest is probably above 21 mmol/L.
One trial involved electrolyte tablets from another brand (300 mg sodium, 150 mg potassium and 2 g carbohydrates each). In 18 active adults at rest, one liter of a solution of three tablets in 1.4 liters, or approximately 28 mmol/L of sodium according to another team's calculation, produced less urine than water from the second hour onward (weight loss of 0.38 kg over 4 hours, versus 0.57 kg); a doubled dose did no better. The dilution was set at the request of the study sponsor. By way of comparison of quantities (editorial calculation), one tablet of our Electrolytes in 500 mL of water gives approximately 26 mmol/L of sodium, between the sugar-free beverage at 21 mmol/L and these tablets at 28 mmol/L. Our tablets were not evaluated in any of these trials and their formula differs: this calculation indicates a quantity, it attributes no effect to them.
Sugar and osmolarity: enough, but not too much
During exercise, a review dedicated to triathlon places the most favorable concentration between 5 and 8% carbohydrates, with 30 to 50 mmol/L sodium, and links some digestive troubles to solutions highly concentrated in carbohydrates or hypertonic. For recovery, it mentions more than 60 mmol/L sodium, at the rate of 150% of weight lost.
After exercise, at rest, sugar can also slow the arrival of water in the blood and limit urine. In 6 men dehydrated by 1.9%, three beverages at 25 mmol/L sodium contained 0%, 2% or 10% glucose, for osmolalities of 79, 193 and 667 mOsm/kg: the fraction of fluid retained was 27%, 40% and 46%, the 10% beverage performing better than the sugar-free beverage. This result does not apply during exercise: at 667 mOsm/kg, the beverage is more than twice as concentrated as blood.
In case of diarrhea, the first oral rehydration solution was isotonic, at 311 mOsm, and more diluted formulas, around 245 mOsm, performed better in children. Sugar, then, but never a syrup.
Oral rehydration solutions, in case of diarrhea
Pharmacy oral rehydration packets were designed for diarrhea. The reduced osmolarity formula evaluated in a large multicenter trial contains, per liter, 75 mmol sodium, 20 mmol potassium, 65 mmol chloride, 10 mmol citrate and 75 mmol glucose, for 245 mOsm/L: significantly more sodium than a sports drink.
In 675 children aged 1 to 24 months suffering from acute diarrhea with dehydration, it reduced unplanned infusions by 33%, from 15% to 10%, without changing stool volume or duration of diarrhea; hyponatremia below 130 mmol/L did not differ significantly (11% versus 9%), and hyponatremia below 125 mmol/L affected 4% of children, versus 2%. A review of 15 trials and 2,397 hospitalized children confirms less recourse to infusions (odds ratio of 0.61) and less frequent vomiting (0.71), without excess hyponatremia; in 190 boys, stool volume decreased by 36% during rehydration. In cholera, however, a review observed more biochemical hyponatremia with the reduced formula (relative risk of 1.67), with no symptomatic cases or deaths, and calls for caution.
In 647 children aged 6 to 60 months with mild gastroenteritis, little or no dehydration and seen in pediatric emergency, half-diluted apple juice, then the child's preferred beverages, led to fewer treatment failures than an electrolyte solution: 16.7% versus 25.0%. Infusions were more rare (2.5% versus 9.0%), with no difference in hospitalization, diarrhea or vomiting.
Freedman SB, Willan AR, Boutis K, Schuh S, 2016. DOI : 10.1001/jama.2016.5352
For mild gastroenteritis, the authors believe these drinks can be an appropriate alternative in many high-income countries. As soon as the child is dehydrated, very young, or the diarrhea is severe, the oral rehydration salt packet remains the reference standard, with medical advice. No trial has evaluated our tablets for diarrhea, and they do not replace this packet.
Coconut water, milk, diluted juice, broth: the tested alternatives
Coconut water. Rich in potassium, it contains sodium and sugar in variable amounts: the authors of one trial cite, based on previous studies, approximately 1 g of sugars per 100 mL, 51 mmol/L of potassium and 33 mmol/L of sodium, values that vary depending on the coconut palm species. In 8 men, fresh coconut water rehydrated like water and a sports drink (75%, 73%, and 80% of weight regained, non-significant differences), while being easier to drink. In a trial with 12 trained men, funded by the manufacturer of one of the coconut waters tested, four beverages rehydrated comparably, with no difference in endurance, but coconut water was accompanied by more bloating and stomach upset. In 12 volunteers, coconut water did not differ from water or a sports drink, and the additional potassium added nothing to a salted sports drink.
In 8 amateur athletes, coconut water and a sports drink each produced 170 mL of urine, compared to 530 mL for flavored water, with no significant difference in final fluid balance. In 12 participants cycling for one hour at around 33°C, water, a sodium-potassium beverage, and coconut water showed no difference. In a 2007 trial with 10 men, only a sports drink and salt-added coconut water performed significantly better than water (68% and 69% of weight loss regained, versus 58%), while plain coconut water reached 65%, a non-significant difference. A 2025 systematic review identified three trials showing no difference between coconut water and water, and four studies favoring low-fat or reduced-fat milk, with very low certainty.
Eleven volunteers dehydrated by 1.8% through heat-induced exercise drank 150% of their losses in low-fat milk, milk with 20 mmol/L salt added, a sports drink, or water. Over 5 hours, they produced 611 mL and 550 mL of urine with the two milks, compared to 1,184 mL with water and 1,205 mL with the sports drink, and remained in positive or balanced fluid balance with milk. According to the authors, milk is suitable for everyone except those with lactose intolerance.
Shirreffs SM, Watson P, Maughan RJ, 2007. DOI : 10.1017/S0007114507695543
In 7 men, low-fat milk left a balance of +191 mL at 3 hours, compared to −135 mL with a sports drink, a difference at the borderline of significance, with no subsequent difference in endurance.
Broth. In 30 adults dehydrated by 2.5%, two servings of 175 mL of chicken broth at 109.5 mmol/L sodium, followed by water, restored plasma volume, unlike water alone and a sports drink at 16 mmol/L, with less urine than the latter (188 versus 310 mL); a very salty soup had the same effect.
| Beverage | What the trials show | Points of attention | Level of evidence |
|---|---|---|---|
| Oral rehydration solution | Index of 1.54 in one trial; fewer intravenous infusions in children with the reduced formula | Salty taste; dilution to be respected | High in case of child diarrhea |
| Low-fat or reduced-fat milk | Better retained than water and a sports drink; index of 1.50 to 1.58 | Lactose intolerance | Low: certainty judged very low |
| Fresh coconut water | Comparable to water or a sports drink; several null trials | Variable sodium; bloating in one trial | Low: small trials |
| Fruit juice | Orange juice retained like water; diluted apple juice effective in mildly dehydrated children | Too sweet if not diluted | Moderate in children, one large trial |
| Salted broth | Plasma volume restored, less urine than a low-salt beverage | Very salty: small amounts, followed by water | Low: single trial |
Common mistakes
Incorrectly measured salt. In a study conducted in 50 households, household teaspoons contained 2.9 to 7.8 mL and tablespoons contained 4.3 to 15.0 mL; over 93% delivered less than the expected volume.
A review of cases published between 2000 and 2019 identified 15 acute salt poisonings, ranging from 5 days to 73 years old: 40% involved children under 15 years old, and half of the cases with known outcomes were fatal. Causes included salt water given to induce vomiting and a dosing error in infant formula. Never give salt water to induce vomiting, nor homemade salted beverages to an infant.
Too much sugar. Pure juice, soda, or highly sweetened beverages are not rehydration drinks: their osmolarity increases, which is associated with digestive disturbances during exercise.
Water alone after major losses. Some is quickly lost in urine, as shown by the 689 mL deficit in the trial cited above. For an ordinary session, water and the following meal are sufficient.
Drinking too much, regardless of the beverage. A dangerous mistake during long events, as it can lower blood sodium.
Among 488 runners from a major American marathon sampled at the finish line, 13% had hyponatremia, blood sodium of 135 mmol/L or less, and 0.6% had critical hyponatremia, of 120 mmol/L or less. Risk was associated with weight gain during the race (odds ratio of 4.2), a time of more than 4 hours (7.4), and extremes of body mass index; the composition of beverages consumed was not associated.
Almond CS, Shin AY, Fortescue EB, et al., 2005. DOI: 10.1056/NEJMoa043901
These are associations, but the type of beverage does not appear to protect against excessive drinking, and gaining weight during prolonged exercise is a warning sign. Salt tablets also showed no protective effect: in 413 triathletes in long-distance racing (3.8 km swimming, 180 km cycling, 42.2 km running), salt tablets providing an average of 3.6 g additional sodium did not change blood sodium, weight, or finishing time, compared to placebo or no tablet. In another trial, 38 triathletes taking approximately 700 mg of sodium per hour lost slightly less weight than matched triathletes without salt (−4.3% versus −5.1%), with no significant difference in blood sodium. Also see our guide on marathon nutrition.
The homemade recipe, calculated from studies
These recipes have not been tested as such: they transpose the studied compositions. All their figures are editorial calculation : 1 g of table salt provides approximately 393 mg of sodium, or 17.1 mmol, and osmolarity is a simplified estimate.
| Beverage per 1 liter | Sodium | Sugars | Estimated osmolarity | Reference in studies |
|---|---|---|---|---|
| Effort recipe : 2 g of salt, 60 g of sugar | 787 mg, 34 mmol/L | 60 g, 6 % | Approximately 245 mOsm/L | 30 to 50 mmol/L and 5 to 8 % for effort |
| Recovery recipe : 3 g of salt, 0 to 30 g of sugar | 1 180 mg, 51 mmol/L | 0 to 30 g | Approximately 100 to 190 mOsm/L | 52 mmol/L : balance assessment |
| Studied formula transposed : 4.4 g of salt, 13.5 g of glucose | 1 730 mg, 75 mmol/L | 13.5 g of glucose | Approximately 225 mOsm/L | Sachets studied in children : prefer them |
| Our Electrolytes : 1 tablet in 500 mL | 600 mg per liter, 26 mmol/L | 1 g of glucose per liter | Not calculable | Between the beverages tested at 21 and 28 mmol/L |
The last line places our Electrolytes among the studied compositions, without attributing any effect to them : in 200 mL, the minimum indicated, one tablet provides approximately 65 mmol/L of sodium. The third line converts to salt the 75 mmol/L of sodium of the studied formula : 4.4 g per liter, more than double the effort recipe, without its potassium or citrate. In case of diarrhea, the dosed sachet remains preferable.
At equal weight, glucose powder has almost twice as many particles as table sugar : with 60 g of glucose, the effort recipe would reach approximately 400 mOsm/L, above blood levels (editorial calculation).
Prepare, keep cool, transport
According to a systematic review of 14 studies, cold or cool beverages, under 22 °C, are preferred over lukewarm beverages : during effort, participants drank approximately 50 % more of them (effect size of 1.4, a large effect, across 5 studies), and dehydration was reduced by 1.3 % of body weight (4 studies).
Taste matters too. In 12 boys aged 9 to 12 pedaling at 35°C, flavored water was consumed more than plain water (882 vs 610 g), and the same water supplemented with 6% carbohydrates and 18 mmol/L of salt significantly more than both (1,157 g), to the point of preventing dehydration. In adults, plain water was rated as less favorable than electrolyte beverages.
For 500 mL, divide the recipe in half.
Homemade or tablets: a neutral comparison
Unbiased comparison: the right choice depends on your session and preferences.
| Criteria | Homemade beverage | Electrolyte Tablets |
|---|---|---|
| Preparation | Weighing salt and sugar, to be done fresh each day | One tablet in at least 200 mL of water |
| Dosage | Adjustable, but sensitive to measurement errors | Fixed: 300 mg of sodium per tablet, maximum 2 per day |
| Sodium per liter | 34 mmol/L for exercise, 51 mmol/L for recovery | 26 mmol/L in 500 mL, 65 mmol/L in 200 mL |
| Sugars | 60 g per liter in the exercise formula | 1 g of glucose per 2 tablets |
| Other nutrients | Salt alone: sodium and chloride | Potassium, chloride, magnesium, vitamin C |
| Taste | Slightly salty and sweet, lemon optional | Lime, effervescent, with sweeteners |
| Transport | Prepared in advance, keep refrigerated | Tube of 20 tablets that fits in a sports bag |
| Points of attention | Possible dosage error; not suitable for young children | Keep out of reach of young children; not recommended during pregnancy or breastfeeding; polyols can have a laxative effect in excess |
For a long outing, the homemade recipe provides sodium and energy in the same bottle; for a sports bag, travel, or a day of intense heat, our Electrolytes provide a known amount of sodium without weighing; we suggest for example one tablet in 500 mL during the session and one after, or one in the morning and one in the afternoon in hot weather. With 2 tablets per day maximum, or 600 mg of sodium, they cover part of the losses from an average session, estimated at around 1,000 mg of sodium per hour of sweating (calculation by our editorial team based on average measurements in 506 athletes); for very long sessions, salty meals and homemade drinks take over. The tablets also provide 30 mg of magnesium each; if it's daily magnesium that interests you, our Magnesium+ is a dedicated source for it.
Precautions: children, severe diarrhea, high blood pressure, kidneys
Children. In infants and young children, the margin for error is small: pharmacy sachets and medical advice. Keep tablets out of reach of young children.
Severe diarrhea. Abundant diarrhea, blood in stools, high fever, vomiting that prevents drinking, drowsiness or very infrequent urination require prompt medical consultation, at any age.
High blood pressure. In a meta-analysis of 34 trials and 3,230 participants, reducing salt intake by approximately 4.4 g per day for at least four weeks lowered blood pressure by 4.18 mmHg for systolic and 2.06 mmHg for diastolic, and by 5.39 and 2.82 mmHg in people with high blood pressure. However, 1.5 liters of the recovery drink recipe alone provides 4.5 g of salt (calculation by our editorial team). In case of high blood pressure, reserve salty drinks for heavy losses, with your doctor's approval; our guide on foods that lower blood pressure details the role of salt and potassium in daily life.
Kidneys, heart and medications. Salts enriched with potassium lower blood pressure, but a review notes that they could expose you to excess potassium in the blood, with heart rhythm disorders, especially in chronic kidney disease, though data on its frequency remain insufficient. Do not add potassium salt without medical advice, especially while taking diuretics or treatment for blood pressure, heart or kidneys. In case of heart failure, salt and fluid volumes are often managed by a doctor. During pregnancy and breastfeeding, our tablets are not recommended; for a homemade drink, consult your doctor or midwife.
Infant and young child : pharmacy sachets and medical advice, never homemade salty drinks. Long-duration exercise : headaches, nausea or confusion after drinking a lot require stopping fluid intake and calling for help. High blood pressure, kidney or heart disease, diuretic treatment : medical advice before adding salt or potassium. Pregnancy and breastfeeding : tablets not recommended, medical advice for any salty drink. Tablets : 2 per day maximum; they contain polyols, which have a laxative effect in excess, and 1.5 g of salt per 2 tablets.
Lime-flavored effervescent tablets to carry a known amount of sodium : 300 mg of sodium per tablet, and for 2 tablets 300 mg of potassium, 120 mg of chloride, 60 mg of magnesium and 80 mg of vitamin C. One tablet in at least 200 mL of water, 2 per day maximum, in a tube of 20 tablets that fits in a sports bag.
View the ElectrolytesOur complete guide to electrolytes details the role of sodium, potassium and magnesium.
Frequently asked questions
How do you make a homemade electrolyte drink?
For exercise lasting more than one hour, dissolve 2 g of salt and 60 g of sugar in 1 liter of water, with a little lemon: approximately 34 mmol/L of sodium and 6% sugars, within the range of studied values (calculation by our editorial team). Weigh the salt rather than measuring it by the spoonful.
What recipe for a homemade isotonic drink?
The exercise recipe, 2 g of salt and 60 g of table sugar per liter, has an estimated osmolarity of approximately 245 mOsm/L, slightly below that of blood: it is therefore slightly hypotonic (calculation by our editorial team). With the same amount of powdered glucose, it would become hypertonic.
How much salt to add to one liter of water?
Approximately 2 g for a sports drink, or 34 mmol/L of sodium, and 3 g for a recovery drink after heavy sweating, or 51 mmol/L (editorial calculation). In one trial, a drink at 52 mmol/L restored fluid balance to equilibrium.
How much sugar in a rehydration drink?
For exercise, 5 to 8% carbohydrates, or 50 to 80 g per liter, according to a triathlon-focused review; more concentrated, the drink becomes hypertonic and may impair digestion. The studied formula, designed for diarrhea, contains 75 mmol of glucose per liter, or 13.5 g (editorial calculation).
Is coconut water a good electrolyte drink?
It hydrates adequately: in several small trials, it performed as well as water or a sports drink, without performing better. Rich in potassium, it contains variable sodium and was associated with more bloating in one trial.
Does milk hydrate better than water?
In several trials, yes: at rest, one liter of milk achieved a hydration index of 1.50 to 1.58, and after exercise, milk produced approximately twice less urine than water. However, one review judges the certainty to be very low, and milk is not suitable for people with lactose intolerance.
Can you drink salt water with sugar in case of diarrhea?
The safest option is a pharmacy oral rehydration packet, whose composition is precise. A homemade drink with 4.4 g of salt and 13.5 g of glucose per liter only reproduces its sodium and glucose, without potassium or citrate (editorial calculation): prefer the packet for any abundant diarrhea, and always in children.
Is a homemade electrolyte drink suitable for children?
Not for infants or young children, for whom a salt error can be serious: use a pharmacy packet and seek medical advice. In children over 6 months with mild gastroenteritis, with little or no dehydration, half-diluted apple juice resulted in fewer failures than an electrolyte solution in a large trial.
Electrolyte drink and high blood pressure: what precautions?
Salt raises blood pressure: in a meta-analysis, reducing intake by 4.4 g of salt per day lowered it by 5.39 mmHg in people with high blood pressure. Reserve salted drinks for heavy sweat losses and seek your doctor's advice, especially if you are undergoing treatment.
Electrolyte tablets or homemade drink: what to choose?
Both provide sodium. The homemade drink can be dosed as desired and provides sugars for prolonged exercise; tablets offer a fixed dose, 300 mg of sodium per tablet, and are easy to transport. The choice depends on the session and your preferences.
Sources
The studies cited below were identified via PubMed.
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- Kalman DS, Feldman S, Krieger DR, Bloomer RJ. Comparison of coconut water and a carbohydrate-electrolyte sports drink on hydration and physical performance in trained men. Journal of the International Society of Sports Nutrition, 2012;9(1):1. DOI
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