Salt and Hydration: The Simple Science Behind Better Electrolyte Drinks

Skip the sugar-loaded sports drinks and discover how salt actually works to keep you hydrated—plus simple recipes to make your own.

Why Salt Is Your Hydration Hero

Image by Nigel Msipa

The science is surprisingly straightforward. Sodium plays a crucial role in the body's hydration process, acting like a magnet that draws water into cells, a critical factor in maintaining hydration. When you drink plain water, it can actually pass through your system without properly hydrating your cells. But add a pinch of salt, and suddenly that water has a delivery system.

Salt consists of sodium (positively charged) and chlorine (negatively charged), and when combined, their charges balance each other out. Your cells use electrolytes to conduct electrical charges, which is how your muscles contract and how your body maintains fluid balance.

What happens when you sweat? When you exercise or spend time in the heat, sweat acts as a natural cooling response. But the perspiration pouring out of your pores isn't just water. Sweat also contains a good amount of sodium. This is why drinking plain water after intense exercise can sometimes leave you feeling still dehydrated—you're replacing the fluid but not the essential minerals your body lost.

The Problem with Commercial Sports Drinks

rainbow sport drinks colors and flavors

Most hydration drinks on store shelves are basically sugar water with a splash of electrolytes. They have too much sugar and not enough electrolytes to really help your body replenish what it needs. Many sports drinks contain 250 milligrams or more of sodium — which is more than 10% of what's recommended for the day. Sprinkled in are the artificial colors, preservatives, and enough sugar to spike your blood glucose. No thanks.

The Basic Ingredients That Actually Work

When making your own electrolyte drink, you need just a few key components:

citrus, honey and salt = yummy

Salt (Sodium Chloride): The star of the show. All salt will help with hydration. Choose salts that have not been stripped of their mineral profiles. Some of our favorites are Josu’s aged salt, X Roads Ilocos Asin, and Vancouver Island’s flake. Many people like mined salts from Peru or Utah as well. Go for options that are clean, unprocessed (only water removed).

Water: The foundation. Filtered water works great, though coconut water is one of the simplest sports drink alternatives and can be used as is. It's similar in structure to the fluid used in IV rehydration.

Natural Flavor & Vitamin C: Lemons are a natural electrolyte booster, being rich in potassium, calcium and magnesium. Citrus also makes the drink more palatable and provides immune-supporting vitamin C.

Optional Natural Sweetener: Raw honey provides simple sugars (fructose and glucose), which are great for a natural energy boost without the artificial additives. Coconut and date sugars are also good alternatives. Stay away from fake or over-processed sweeteners.

Simple Homemade Recipes