A Simple Guide on How to Make Glucose Water at Home

October 4, 2025 •

4 min read

Oral rehydration therapy (ORT), a life-saving solution of sugar, salt, and water, has helped save millions of lives by combating severe dehydration. This guide explains exactly how to make glucose water safely and effectively at home, detailing its benefits for quick energy and proper hydration.

Quick Summary

This comprehensive guide provides a simple and precise recipe for creating homemade glucose water for hydration and energy. It details the benefits for athletes and those experiencing dehydration, while emphasizing proper use and safe preparation techniques for optimal results.

Key Points

Precise Measurements: Use accurate, level teaspoons of sugar and half-teaspoons of salt to ensure the homemade ORS has the correct, safe concentration.
Boil and Cool Water: Sterilize the water by boiling it, then let it cool completely before mixing to create a safe solution for consumption.
Glucose Aids Absorption: The presence of glucose in the solution helps the body's intestines absorb water and sodium more effectively, leading to faster rehydration.
For Acute Use Only: Homemade glucose water is for specific circumstances like rehydrating after illness or prolonged exercise, not for daily use due to its sugar content.
Not a Standard Beverage: Excessive sugar intake from using glucose water as a regular drink can lead to health issues like weight gain and insulin resistance.
Natural Alternatives Exist: For general hydration, plain water is best, while options like coconut water or infused water can provide electrolytes and flavor with less sugar.

Understanding the Basics of Glucose Water

Glucose water, often referred to as an oral rehydration solution (ORS), is a blend of water, sugar, and salt designed to help the body absorb fluids and electrolytes more efficiently. Glucose, a simple sugar, facilitates the transport of sodium and water across the intestinal wall, a process vital for rapid rehydration. Unlike plain water, which can dilute the body's electrolyte balance during intense exercise or illness, an ORS provides a balanced mix to replenish what's lost through sweat or diarrhea.

For athletes, this combination offers a dual benefit: providing immediate energy to muscles and replenishing fluids and minerals lost during strenuous activity. For individuals suffering from illness-induced dehydration, a homemade ORS can be a lifeline, helping to restore fluid levels more effectively than plain water alone. However, it is crucial to understand that precision is key. An improperly mixed solution can be ineffective or even dangerous.

The Step-by-Step Recipe: How to Make Glucose Water

This recipe follows the World Health Organization (WHO) and similar public health guidelines for creating a safe and effective oral rehydration solution. It is imperative to use level, not heaping, measurements to ensure the correct concentration.

Ingredients and Tools

1 liter of clean, safe water (approx. 4 1/4 cups)
8 level teaspoons of sugar (or 40 grams)
1/2 level teaspoon of salt (or 3.5 grams)
A clean container, like a jug or bottle
A measuring spoon set

Preparation Steps

Ensure Cleanliness: Wash your hands thoroughly with soap and use clean utensils to prevent contamination.
Boil and Cool Water: Bring one liter of water to a rolling boil for several minutes. This sterilizes the water. Let it cool completely before mixing.
Measure Ingredients Accurately: Carefully measure 8 level teaspoons of sugar and 1/2 level teaspoon of salt. Using an imprecise pinch or a tablespoon instead of a teaspoon can lead to a dangerously imbalanced solution.
Mix Thoroughly: Add the sugar and salt to the cooled water. Stir the mixture vigorously until both ingredients are completely dissolved.
Store and Sip: The solution can be stored in the refrigerator for up to 24 hours. Sip the solution frequently throughout the day as needed for hydration. If rehydrating after an illness, follow guidelines from a healthcare provider or public health recommendations.

When to Use Glucose Water

Homemade glucose water is a versatile tool for proper hydration, especially in specific scenarios:

Intense or Prolonged Exercise: For athletes, a glucose-electrolyte solution can provide sustained energy and prevent fatigue during workouts lasting longer than 90 minutes.
Dehydration from Illness: When experiencing diarrhea or vomiting, an ORS helps replenish the rapid loss of fluids and electrolytes.
Extreme Heat: In very hot climates, maintaining proper fluid and electrolyte balance is critical to prevent heat-related illnesses.

Comparison of Hydration Solutions

Understanding the differences between common rehydration options helps you make an informed choice.


Feature	Homemade Glucose Water (ORS)	Commercial Sports Drink	Plain Water
Key Components	Sugar (glucose), salt (sodium), water	Water, sugar (various types), electrolytes (sodium, potassium), flavorings	Water only
Purpose	Rapid rehydration, electrolyte replenishment, quick energy boost	Rehydration, moderate energy boost, electrolyte replenishment	Basic hydration, best for low-intensity activity or regular consumption
Cost	Very low, uses common kitchen ingredients	Moderate to high, depending on the brand	Very low or free
Customization	Full control over sugar and salt content	Little to no control over ingredients	Can add flavor with fruit, but no electrolyte control
Sugar Type	Granulated sugar (sucrose), which is broken down into glucose and fructose	Often uses high fructose corn syrup or other added sugars	None
Best For	Rehydrating after illness (diarrhea) or intense, prolonged exercise	Replenishing fluids during or after exercise	Daily hydration for general health and mild activity

Important Precautions and Alternatives

While a homemade ORS can be very beneficial, it is not a daily beverage and should be used with caution. Excessive sugar intake, even from a simple solution, can lead to negative health outcomes over time, such as weight gain, insulin resistance, and increased risk of heart disease. For healthy individuals engaging in light exercise, plain water is the best and safest option.

For those seeking other natural alternatives to sugar-sweetened drinks, several options exist:

Coconut Water: A natural source of electrolytes like potassium with a lower sugar content than many commercial drinks.
Herbal Teas: Options like chamomile or ginger can be soothing and hydrating without added sugar.
Infused Water: Adding fruits, vegetables, or herbs (like lemon, cucumber, or mint) can enhance the flavor of water without significantly increasing sugar content.

Conclusion

Knowing how to make glucose water is a valuable skill, particularly for supporting recovery from illness or fueling prolonged, intense physical activity. By following precise measurements for sugar and salt, you can create a safe and effective oral rehydration solution that aids in rapid hydration and provides a quick energy source. However, it is essential to use it judiciously and as needed, rather than as a daily beverage, to avoid the health risks associated with excessive sugar consumption. For everyday hydration, plain water remains the gold standard, with natural alternatives available for added flavor and electrolytes. Always consult a healthcare professional for advice on managing severe dehydration or blood sugar-related conditions like diabetes.

For additional information on oral rehydration therapy, visit the CDC's guidance on the topic: Oral Rehydration Solution (ORS) guidance.

Frequently Asked Questions

Yes, a properly prepared oral rehydration solution can be used for children experiencing dehydration due to illness. Guidelines from sources like the City of Cape Town discuss preparing and administering ORS to different age groups. However, always consult a pediatrician for guidance on managing a child's dehydration.

While both can contain sugar and electrolytes, a homemade solution gives you control over the ingredients, typically using simple table sugar and salt. Sports drinks often contain additional ingredients, flavorings, and various types of sugars.

People with diabetes should consult a healthcare professional before consuming glucose water, especially when managing blood sugar. While some sources discuss using sugar solutions for hypoglycemia, this should only be done under medical advice.

Using too much sugar can create a hypertonic solution that may worsen dehydration by drawing water out of the body's cells. Incorrect measurements, like using a tablespoon instead of a teaspoon, should be avoided.

For athletes, it may be consumed during or after prolonged, intense exercise. For illness, it should be consumed according to healthcare recommendations to manage dehydration.

The prepared solution can be stored in a sealed container in the refrigerator for up to 24 hours. After this time, it should be discarded.

No, glucose is a simple sugar and is not an electrolyte. However, it works with electrolytes like sodium to aid in fluid absorption and provide energy.