Bladder Mix Electrolyte Drink
Salt, sugar, and citric acid in a snack bag. Mixes into two liters without gumming up a hose.
- calories
- 180
- weight
- 1.8 oz
- cal / oz
- 100
- protein
- 0 g
- serves
- 1, scales
- prep
- 2 min
- cook
- 0 min
- total time
- 2 min
- water
- 2000 ml cold
- cost
- $
Calorie and protein figures are my own estimates, good enough for planning a food bag and not meant as precise nutrition data.
- Drink
- No cook
- Backpacking
- Thru-hike
- Day hike
- Bikepacking
- Vegetarian
- Vegan
- Gluten free
- Dairy free
- Nut free
- Eat in the bag
- Pre-mix at home
- Shelf stable
- Dump and stir
Ingredients
| Table sugar | 3 tbsp | plain white, not powdered |
|---|---|---|
| Salt | 1/2 tsp | |
| Lite salt | 1/4 tsp | this is the potassium half |
| Citric acid | 1/2 tsp | sold as sour salt in the spice aisle |
| Powdered drink flavor | 1 tsp | unsweetened lemonade or berry |
| Baking soda | a pinch | optional, cuts the sour edge |
Method
- Pour the bag into an empty reservoir or bottle before you add anything wet. Dry powder on dry plastic will not clump.
- Add about 500 ml of cold water. Seal it and shake or slosh until nothing is stuck in the corners.
- Top off to 2 liters and shake again.
- Drink it down over a few hours, not all at once. Then rinse the bladder and hang it open to dry.
Sweat costs you water and sodium in roughly fixed proportion, and plain water replaces only one of them. This mix puts both back, with sugar along for two reasons: it moves sodium and water across the gut wall faster than water alone, and it makes the salt drinkable. Salt water without sugar tastes like the ocean and you will stop drinking it.
The ratios are chosen to land near the concentration your gut absorbs fastest. Doubling the powder into one liter instead of two does not get the electrolytes in quicker; it slows absorption and can sit heavy. Citric acid and the flavor powder are there to make you keep sipping, which is the part that actually matters.
Packing
Measure into snack bags at home, one bag per 2 liters. Squeeze the air out, because citric acid pulls moisture and a half-empty bag turns to paste by day three.
Variations
- Halve the sugar for a lighter mix if you are eating enough on the move already.
- Swap the flavor powder for a scoop of instant iced tea and a squeeze of lemon concentrate.
- Cut the citric acid entirely if you use a hydration bladder daily; acid is hard on the bite valve over time.
https://www.cleverhiker.com/hiking/best-hydration-packs