When someone is sick and losing fluids, an oral rehydration solution (ORS) is the right tool, and the pharmacy version is the best one to reach for. If you are caught without it, here is how to build a rough stand-in for an adult using Saltivate Unflavored and a sugar source.
The sugar matters in this case. During illness, glucose helps your gut pull sodium and water back in through a transporter called SGLT1. For everyday sweat recovery you do not need it, which is the whole reason Saltivate is sugar free. Here is the science on why.
Makes about 1 liter
Option 1: with sugar
- 1 liter (about 4 cups) water
- 2 servings Saltivate Unflavored
- 5 to 6 level teaspoons of sugar (about 25 g)
Option 2: with juice
- About 3 cups water plus 1 cup fruit juice (apple or orange), to roughly 1 liter
- 2 servings Saltivate Unflavored
Saltivate carries the sodium. The sugar or juice adds the glucose that helps a struggling gut absorb it, and juice brings a little potassium as well. Keep juice diluted, since full-strength juice is far too concentrated to rehydrate well.
How to make it
- Add the Saltivate and the sugar or juice to the water.
- Stir until fully dissolved.
- Sip slowly over time rather than drinking it all at once.
Good to know
- This is a rough stand-in, not a true ORS. Table sugar is sucrose rather than the glucose an ORS uses, and the mix has less potassium and none of the citrate of a pharmacy formula.
- Use it for adults in a pinch when packaged ORS is not available. For children, infants, or anyone with severe or lasting symptoms, use a pharmacy ORS or see a doctor.
- Make it fresh and use within 24 hours.
For day-to-day hydration around training, heat, and fasting, you do not need the sugar at all. Read why sodium alone does the job.
This recipe is for general education and is not medical advice.
