I've been on social media for 5+ years and watched nutrition trends explode. Every week, I'm answering a real question using science, real-life experience, and expert insight because your health deserves more than a viral soundbite.
I keep seeing this DIY electrolyte mocktail using cream of tartar, lemon, and salt all over social media. Is this a good way to stay hydrated and save money compared to expensive electrolyte powders?
I love that you’re asking this! This trend has gone wild lately, and as someone who has spent a lot of time learning about electrolyte imbalances and all the issues that can arise from them (fatigue and confusion, to name a couple). The short answer? It's much more complicated than social media makes it seem, and there are some serious safety concerns everyone's ignoring.
TL;DR: DIY electrolyte mocktail = potent potassium supplement, not casual drink
Most people don't need daily electrolyte supplementation
Protein Myths Debunked
- Myth: Daily electrolyte drinks boost energy and hydration for everyone
- Fact: Most people get adequate electrolytes from food; supplementation is only needed for specific situations like prolonged exercise or illness
- Myth: Sea salt provides meaningful "trace minerals"
- Fact: The amounts are negligible. You'd get more minerals from eating actual food
There is about 248mg of potassium in just 1 teaspoon of cream of tartar. That's more than most commercial electrolyte powders contain.
When You Actually Need Electrolytes
- Exercise longer than 60-90 minutes
- Heavy sweating in hot conditions
- Recovery from vomiting/diarrhea
- Specific medical conditions (consult your doctor)
"For most of us, doing typical daily activities like studying, walking to class, maybe a 45-minute gym session, plain water is most likely absolutely sufficient."
Food Sources > Supplements
Potassium powerhouses: Bananas (420mg), spinach (840mg per cup), sweet potato (540mg)
Natural sodium: Cheese, pickles, soup
Magnesium: Nuts, seeds, dark chocolate
Have a question you want answered? Send me a DM on IG or email me at [email protected] with the subject "Ask Kate."
Disclaimer: This column provides general nutrition information and is not intended as medical advice or to replace consultation with qualified healthcare professionals. The information presented is based on current research, my educational background as a dietetics student, and clinical observations, but individual needs vary greatly. Always consult with your healthcare provider before making significant changes to your diet, especially if you have existing health conditions.
Here's what's actually happening in that innocent-looking drink: You're essentially making a potent potassium supplement disguised as a casual beverage. That cream of tartar? It's potassium bitartrate, and it's loaded with potassium (about 248mg per teaspoon).
The sea salt provides sodium and chloride (the main electrolytes you lose in sweat), while the lemon juice adds a small amount of potassium and some vitamin C for flavor. Sounds harmless, right? Not exactly.
In school and at work, I've seen how dangerous electrolyte imbalances can be. The biggest red flag with this DIY drink is the risk of hyperkalemia, which means there is too much potassium in your blood. Hyperkalemia can cause muscle weakness, irregular heartbeats, and in severe cases, cardiac arrest. Even a small measuring error (like using a heaping teaspoon instead of a level teaspoon) can potentially push you into dangerous territory.
For most of us, doing typical daily activities like studying, walking to class, maybe a 45-minute gym session, plain water is most likely absolutely sufficient. Your body is incredibly good at maintaining electrolyte balance through the food you eat. That banana you had for breakfast? It's got more potassium than most commercial electrolyte drinks!
The marketing surrounding daily electrolyte supplementation has created the idea that we're all constantly depleted, but that's just not how our bodies function. I've learned in my nutrition courses that supplementation should be targeted, not casual.
Commercial products that come in colorful packages are engineered for specific situations. LMNT's high-sodium formula (1,000mg!) is designed for endurance athletes. Liquid I.V. utilizes a precise sodium-to-glucose ratio to expedite fluid absorption, which is based on medical rehydration therapy.
Here's where individual needs really matter. If you have any kidney issues, heart conditions, or take medications that affect potassium levels, this DIY drink could be dangerous. Even if you're healthy, factors like your activity level, diet, and climate determine whether you need any electrolyte supplementation at all.
For most situations, you're better off focusing on eating potassium-rich foods (bananas, spinach, sweet potatoes) and drinking water. If you genuinely need electrolyte replacement for specific activities, invest in a high-quality commercial product that has been precisely formulated and tested.
