directions_run During Run

Hot-Weather Electrolyte Drink

Name: Hot-Weather Electrolyte Drink
Prep time: 5 min
Total time: 5 min
Yield: 1 bottle (500 ml)
Ingredients: 500 ml cold water; 1/2 tsp fine sea salt; 1/4 tsp cream of tartar (potassium); 1 tbsp (15 ml) pure maple syrup; 2 tbsp (30 ml) fresh lemon juice; 1/4 tsp fresh ginger, grated (optional, for the stomach)

Sip every 15-20 min in the heat

A 500 ml bottle with 1150 mg of sodium and a little maple for taste. For July long runs, heavy sweaters, and anyone who finishes with white salt lines on their cap.

skilletCook0 min

soup_kitchenPrep5 min

restaurantYield1 bottle (500 ml)

boltCarbs~14g

water_dropSodium1150mg

exerciseProteins~0g

grassFiber~0g

For your run

When: Sip every 15-20 min in the heatDetails
For runs over 90 minutes above 25°C, or for anyone who sweats heavily. Delivers about 1150 mg sodium per bottle, roughly what a heavy sweater loses per hour. Take carbs separately from gels or chews.
Why it works: Sodium is the electrolyte you actually lose in sweat in meaningful amounts. Replacing it keeps blood volume up, which keeps your heart rate from drifting in the heat, and it makes you want to keep drinking. Cream of tartar adds potassium without any processed ingredients. The carb dose is deliberately low so you can pair it with gels without overloading your gut.
Wrong time: In cool weather or on a 45-minute easy run, this is far more salt than you need and can leave you bloated. Use the Maple Citrus Electrolyte Drink instead and save this for heat.
How much: One bottle per hour above 25°C, or one bottle per 90 minutes for moderate sweaters. If you finish runs with salt crust on your clothes, you are the target user.
On the run: Pre-mix the dry salt and cream of tartar in a small bag for races and add to water at aid stations.
Replaces: LMNT or Precision Hydration 1500, about $0.15 per bottle instead of $1.50.
Fits: Long runRaceUltra
GI risk: Low GI risk

Ingredients

Drink

500 ml cold water

1/2 tsp fine sea salt

1/4 tsp cream of tartar (potassium)

1 tbsp (15 ml) pure maple syrup

2 tbsp (30 ml) fresh lemon juice

1/4 tsp fresh ginger, grated (optional, for the stomach)

Dose matters

Keep the cream of tartar at 1/4 teaspoon per bottle. It is potassium bitartrate, a concentrated potassium salt, and a quarter teaspoon is already about 150 mg of potassium. Doubling it will not hydrate you faster, and repeatedly overdoing potassium can disturb heart rhythm. If you have kidney problems or take blood pressure medication such as an ACE inhibitor, an ARB, or a potassium-sparing diuretic, check with your doctor before drinking potassium-added mixes. The same applies to the salt: this bottle is deliberately high in sodium for heat, so drink plain water alongside it rather than making every bottle this strong.

Notes

Most homemade sports drinks land around 500 mg of sodium per bottle, which is fine for a cool 90-minute run. Heavy sweaters can lose 1000-1500 mg per hour in the heat. This bottle is built for that. It tastes salty because it is; the lemon and maple make it drinkable. If it's too much, alternate bottles with the Maple Citrus Electrolyte Drink.

Instructions

Add the salt and cream of tartar to about 100 ml of the water in your bottle and shake until fully dissolved. Salt dissolves faster in a small amount of water first.

500 ml cold water

1/2 tsp fine sea salt

1/4 tsp cream of tartar (potassium)

Add the maple syrup, lemon juice, and ginger if using. Shake again.

1 tbsp (15 ml) pure maple syrup

2 tbsp (30 ml) fresh lemon juice

1/4 tsp fresh ginger, grated (optional, for the stomach)

Top up with the rest of the cold water. Shake, taste, and chill. Sip every 15-20 minutes on the run.

Sensitive stomach or different conditions? Try Maple Citrus Electrolyte Drink