Hydration isn’t just about water. When you sweat, work, or lose fluids through heat, illness, or exertion, your body also loses electrolytes—primarily sodium. Adding a precise amount of salt to your water can improve absorption, reduce dehydration symptoms, and help your body retain and use water more effectively.

Why Salt Matters

Sodium helps regulate fluid balance, muscle contraction, and nerve signals. Without it, water passes through your system too quickly. A small amount of salt in your water slows down absorption just enough to allow cells to hold onto more fluid—making the water more hydrating.

The Ideal Ratio for Hydration

For a basic, effective homemade electrolyte drink:

• 450 ml of water
• Pinch to ⅛ teaspoon (0.3–0.6 grams) of salt

This provides approximately 100–200 mg of sodium, a safe and effective range for enhancing hydration without overwhelming the taste.

Salt Type Matters

Use natural sea salt or Himalayan pink salt if possible. These contain small amounts of other trace minerals (like magnesium and potassium), which also support hydration. Regular table salt will still work, but avoid iodized salt for this purpose if you’re using it frequently, as the iodine can add a slight metallic flavor.

When to Use It

• During or after heavy sweating
• In hot weather
• After illness involving vomiting or diarrhea
• If you’re prone to lightheadedness, cramps, or fatigue during exertion
• When fasting or on low-carb/keto diets, which cause increased sodium loss

Optional Additions

To make the solution more complete without sugar:

• ¼ tsp cream of tartar for potassium (~100 mg)
• A few drops of lemon juice for flavor and a bit of citrate
• Stevia (optional) to improve taste with zero calories

When to Avoid It

Avoid drinking salt water solutions if:

• You have uncontrolled high blood pressure
• You are on a sodium-restricted diet
• You experience swelling or bloating after salt intake

Always consult a healthcare provider if you’re uncertain.

Summary

To make a hydrating water solution in 450 ml of water, add ⅛ teaspoon (0.6g) or less of high-quality salt. This small addition helps your body absorb and retain fluids more effectively, supporting energy, focus, and endurance—especially under physical or environmental stress.