After reading the homemade recovery drink thread, I thought I’d post what I have been doing for hydration. I went down this route last summer as I was doing a fair bit of indoor training in my warm to hot garage - maybe 70ish in the morning, to 85-90 if I did the workout later in the day. I do OK in the heat, but need to drink a lot, and spending $1-2 every training session for some salt water started to bother me. The below recipe is less than 1 cent/serving for the electrolytes, and 5-10 cents for the flavoring.
I based mine on this recipe:
I came up with the following. I based my target concentrations by reviewing a number of products out there and trying to pick something in line with those (I think I looked at Nuun, Osmo, Skratch and maybe a few others.)
my target (16 oz) 24 oz
Sodium: 350 mg 525 mg
Magnesium: 40 mg 60 mg
Potassium: 100 mg 150 mg
Calcium: 60mg 90mg
This translates to:
.600 gm light salt
.828 gm baking soda
.298 gm Epsom salt
.144 gm calc. carbonate
1.870 gm serving size
Everything except the calcium carbonate powder is available at the grocery store. The Morton’s lite salt is sold in 311 gram containers, so a batch that uses all of that is:
311g light salt recipe (518.3 servings) - good size for food processor
311 gm light salt
429 gm baking soda
155 gm Epsom salt
75 gm calc carbonate
I mix this in food processor which also helps break down the salt crystals. The serving size for a 24 oz bottle is about a heaping 1/4 teaspoon.
For flavoring I have been using “true lemon” (or lime or orange) powder. This ends up being the most expensive part of the mix, at about 5-10 cents/serving. (https://smile.amazon.com/True-Lemon-Lime-Shaker-Kit/dp/B004VND1XK/ref=sr_1_25?keywords=real+lemon&qid=1549601802&sr=8-25)
I have had some success at forming the electrolytes and the ‘true’ fruit powder into tablets. These tablets are somewhat effervescent, so they dissolve fairly well. Tablet presses for making pills are much too small, and even ‘pollen presses’ are a smaller diameter than is ideal for this. (Who knew pressing pollen into tablets would be thing? - I sure didn’t… ) Since I mostly use this for indoor training, I just use the powder directly, as it’s fairly time consuming to make the tablets.
(Update!) DO NOT mix the true citrus flavoring with the electrolytes in one big batch this causes significant clumping, and seems to also be hygroscopic, so it ends up being a damp sticky blob after a while. I keep them separate and only mix them when I put them in the bottle.
(The exception being when I form tablets, which I have only experimented with - I don’t know how shelf stable these are.)
I’ve gone through several hundred servings of this, and my wife is a fan of it as well, so hopefully other will find this useful or interesting as well.