Electrolytes for Dummies: A Hag's Guide to All Things Electrolytes and DIYing It

DISCLAIMER: I am so not a doctor, surgeon, dentist, optometrist, physiotherapist, homeopath, gynecologist, naturopath, functional doctor, or any other fancy medical professional. Nope, I'm just your average hiking enthusiast who, completely unrelated to hiking, accidentally tripped over the golden nugget of wisdom known as electrolytes.

So, while I may have strong opinions, take it with a boulder-sized grain of salt (and maybe some potassium, too).

Yes, electrolytes, the unsung heroes of hydration.

Now, if you’ve been out there conquering trails since the dawn of time and already know everything there is to know about staying hydrated, great!

But for the rest of us mere mortals—whether you're a seasoned hiker or just starting out—let's talk about something we don't hear nearly enough about.

Electrolyte drinks aren’t just for elite athletes or marathon runners—they’re crucial for anyone tackling intense exercise or enduring extreme heat. Adding electrolytes to your water can significantly improve your hydration—like, make-you-feel-human-again hydration, not that “I’m still dehydrated but I drank three liters of water” nonsense.

The theory is, when you're sweating buckets (or, you know, peeing like you're single-handedly trying to fill a reservoir), you're not just losing water—you’re also losing important electrolytes, like sodium, potassium, and magnesium.

The more water you drink, the more you pee, and the more you pee....you see where this is going?. Without these essential electrolytes, your hydration levels can become seriously out of whack, leading to dehydration and fatigue.

So, if you’re planning a long hike or find yourself......glistening, remember: it’s not just about drinking more water. It’s about balancing that water with electrolytes to stay properly hydrated and keep your body functioning at its best.

I’m not a big fan of those store-bought electrolyte drinks. You know, the ones loaded with all sorts of mysterious ingredients that sound like they belong in a science experiment rather than your water bottle? Yes, those. I’ve read the labels, squinted at the fine print, and thought, “Do I really need all this extra junk just to stay hydrated?” 

So, what’s a hydration-conscious hiker to do? Simple—take matters into your own hands. I’m talking about whipping up your very own electrolyte solution. It’s not rocket science, and you don’t need a PhD in chemistry to do it. 

Making your own electrolyte drink means you control what goes into it—no artificial colors, no suspicious “natural flavors,” just pure, unadulterated hydration.

So, if you’re like me—someone who likes to keep things natural and free of unnecessary additives—then this homemade electrolyte drink is your new best friend. 

If you don't trust the home brews, stick to store-bought electrolytes. But either way, just try to get some kind of electrolytes. Trust me, you’ll feel the difference.

DIY Electrolyte Drink Recipe (for 2 Liters of Water)

• 1 tsp Potassium Chloride: Because your muscles need a little love, and by love, I mean potassium. It’ll keep those leg cramps at bay while hiking and always.

  
  

• 1/2 tsp Sodium Chloride (aka Salt): Yes, plain old table salt. Your body needs sodium to keep things balanced, and who doesn’t love a bit of salty goodness?

  
  

• 1 tsp Bicarbonate of Soda (also known as Magnesium Sulphate): Helps neutralize that lactic acid build-up, so you can keep going without feeling like you’re about to collapse.

  
  

• 1/2 tsp Epsom Salts: Yes, the stuff you soak your sore muscles in. It’s full of magnesium, which your body will thank you for after that grueling hike.

  
  

Instructions:

1. Grab a 2-liter bottle of water - preferably not plastic  (because, you know, that’s a whole other gripe I could go on about).

2. Mix in the above mixture and shake it up like you mean it.

And, when I find myself without my highly sophisticated electrolyte potion, I just throw in some salt—poor salt, by the way, just like my hiking buddy Salt, who’s been unfairly villainized over the years.

Also, whipping up this miracle mix every 2 seconds is just not happening. I make larger batches and store them in a glass bottle like some wellness guru who’s way too proud of their DIY concoctions.

Happy Hiking!