Common Questions
Is this the same as LMNT?
No. This is a LMNT-inspired homemade electrolyte drink using common ingredients. The goal is the same salty-forward hydration vibe with potassium and magnesium support, but it will not be identical to the commercial formula.
How much sodium and potassium are in this (roughly)?
Quick, practical estimates:
- Sodium: 1/2 tsp fine salt typically provides roughly 1,100 to 1,200 mg sodium (varies by brand and grind).
- Potassium: 1/16 tsp potassium chloride is often roughly 150 to 200 mg potassium. 1/8 tsp is roughly 300 to 400 mg potassium. This varies a lot by product and how densely it packs.
The move: check your potassium chloride label for how many milligrams of potassium are in 1/4 tsp, then scale down (1/8 tsp is half, 1/16 tsp is quarter). Measure carefully because too much can taste metallic and may not be appropriate for everyone.
How much magnesium is in this?
It depends heavily on the product (and the label usually lists elemental magnesium in mg). If you want an LMNT-like ballpark, you are generally looking for about ~60 mg elemental magnesium per drink, but follow your label and start low. Magnesium powders vary a lot in strength and taste, and too much magnesium can cause GI upset (including diarrhea).
Why is it so salty?
That is the point, especially if you are sweating a lot. Sodium helps replace what you lose in sweat and supports fluid balance. If it tastes like ocean water, dilute with more water and add more lemon or a touch more sweetener. Also, if you have been told to limit sodium (high blood pressure, heart or kidney issues), this style of drink may not be a fit without medical guidance.
What kind of magnesium should I use?
Use a beverage-safe, dissolvable magnesium. Magnesium citrate powders are common for mixing into water. Some “magnesium glycinate” products do not dissolve well (and many are capsules), so if yours clumps or tastes aggressively bitter, reduce the amount or switch products. Always follow your product’s label dosing. Too much magnesium can cause GI upset, including diarrhea.
What is potassium chloride and where do I find it?
It is often sold as a salt substitute (for example, Nu-Salt or NoSalt) in the spice aisle, baking aisle, or near table salt. It adds potassium and a slightly mineral taste. Too much can taste metallic, so measure carefully.
Can I make it without sweetener?
Yes. It will be sharper and more saline. My no-sweetener fix is more citrus and a few drops of vanilla extract for the illusion of sweetness.
How do I scale this for a big pitcher?
This recipe is written as one 16 oz bold serving for easy math. For a 2-quart pitcher (64 oz), make 4 servings worth of dry mix and add lemon and sweetener to taste. If you prefer the lighter 24 oz version, use about 3 servings worth of dry mix for 64 oz, then adjust to taste.
Is it okay for kids?
Ask your pediatrician if you are unsure. For most kids, a lighter version is better: half strength (half the mix, same water), especially if they are not doing heavy sweating.
Any medical cautions?
This is not medical advice. If you are pregnant, have kidney or heart disease, high blood pressure, or you take medications that affect electrolytes (including ACE inhibitors, ARBs, or potassium-sparing diuretics), check with a clinician before regularly using a salty electrolyte drink.
