How much water do you put in electrolyte tablets?

January 2, 2026 •

4 min read

According to Science In Sport (SiS), a popular standard is one tablet per 500ml of water. However, the ideal amount depends heavily on the specific brand, the concentration of electrolytes in the tablet, and personal factors like your sweat rate and activity level.

Quick Summary

The water amount for electrolyte tablets varies by brand and concentration, with standard recommendations often ranging from 475ml to 750ml per tablet for effective hydration.

Key Points

Check the Label: Always consult the manufacturer's directions for the precise water volume, as it varies significantly by brand and concentration.
Standard Starting Point: Many common brands, like SiS and Kinetica, suggest mixing one tablet with 500ml of water.
Brand-Specific Variation: Other brands have different recommendations; for example, High5 Zero suggests 750ml per tablet, while Nuun recommends 475ml.
Personalize for Your Needs: Adjust the concentration based on your personal sweat rate, climate conditions, and exercise intensity for optimal results.
Always Dissolve Fully: Ensure the tablet is completely dissolved in water before drinking to avoid harsh concentrations and achieve the proper solution.
Never Chew Tablets Directly: Do not place an electrolyte tablet directly into your mouth; always dissolve it in the recommended amount of water first.

The Standard Recommendation and Why It Varies

For many brands, a common starting point for mixing electrolyte tablets is 500ml (about 16.9 fl oz) of water per tablet. This ratio is designed to create a balanced, effective hydrating solution for moderate exercise or daily use. However, this is not a universal rule. The exact water volume can differ significantly depending on the manufacturer and the specific product's electrolyte profile. Mixing a tablet with too little water creates a hypertonic solution, which can cause stomach upset, while using too much can dilute the electrolytes, reducing their effectiveness. Therefore, checking the product's label is essential for creating the proper concentration and avoiding adverse effects.

Factors Influencing Water Requirements

Tablet Concentration: Some tablets are formulated for rapid rehydration and contain a higher concentration of electrolytes, requiring a different water ratio. For example, O.R.S. recommends two tablets in just 200ml for rapid rehydration but the same two tablets in 500ml for everyday hydration.
Intended Use: The purpose of the hydration is key. An endurance athlete in a hot climate may need a different concentration than someone seeking a daily hydration boost.
Personal Sweat Rate: Individuals who sweat heavily or have 'salty' sweat may require a higher concentration of sodium. Conversely, those with lighter sweat can use a more diluted solution.
Flavor Preference: While flavor is a consideration, it should not be the sole determinant of your water ratio. Following the manufacturer's guidelines first and then adjusting slightly to taste is the best approach.

Brand-Specific Water Ratios

To illustrate the variation, here is a comparison of water amounts for different popular electrolyte tablet brands. Always confirm the current instructions on your product's packaging, as formulations can change.


Brand	Recommended Water Amount	Key Notes
Nuun Sport	16 fl oz (475 ml) per tablet	Up to 3 tablets per day. Can be used for hyper-hydration before long events by increasing tablet count, as described in their guides.
SiS Hydro	500 ml per tablet	Designed for effective hydration without added calories. Consume within 24 hours of mixing.
High5 ZERO	500-750 ml per tablet	Low-calorie formulation. Can be mixed to a preferred strength within this range.
Kinetica Electro-C	500 ml per tablet	Replenishes electrolytes lost through sweat, suitable for active or travel use.
O.R.S. Hydration	Varies by use. 2 tablets in 200ml for rapid rehydration, 2 tablets in 500ml for sports/everyday.	Formulated to World Health Organization standards. Different ratios for different needs.
Precision Hydration	500 ml per tablet	Offers various concentrations (e.g., 500, 1000, 1500 mg/L sodium) but maintains a standard water-per-tablet ratio. Simply choose the right strength tablet for your needs.

How to Prepare and Use Electrolyte Drinks

Select Your Water: Start with fresh, cold water. The amount should match the manufacturer's instructions on the tube or packaging.
Add the Tablet: Drop one tablet into the water. It should begin to fizz and dissolve on its own. There is no need to shake or stir initially.
Wait for Dissolution: Allow the tablet to completely dissolve. This may take a few minutes.
Drink and Enjoy: Sip the solution slowly and frequently, especially during or after exercise. Drink the prepared solution within the timeframe recommended by the manufacturer, typically 24 hours.

Common Mistakes to Avoid

To ensure you get the full benefits of your electrolyte tablets, steer clear of these common errors:

Ignoring the Instructions: The biggest mistake is assuming all tablets are the same. Always read the label for the correct water ratio for your specific brand and product.
Chewing the Tablet: Never place a tablet directly into your mouth without dissolving it in water first. The high concentration of electrolytes can be harsh and is not designed for direct consumption.
Using Too Little Water: Creating a hypertonic solution by using less water than recommended can lead to gastrointestinal distress, including nausea and cramping.
Using Too Much Water: Over-diluting the mixture can reduce its effectiveness, especially during intense, sweaty activity.
Mixing with Other Liquids: Avoid mixing electrolyte tablets with juices, sports drinks, or other flavored beverages, as this can alter the electrolyte balance and reduce efficacy.

Conclusion: Always Read the Label

While a general rule of thumb for many electrolyte tablets is one tablet per 500ml of water, it is not a one-size-fits-all solution. The correct amount of water depends on the specific product and its intended concentration. Brands like Nuun and High5 provide different recommendations, highlighting the need to check the packaging every time. By following the manufacturer's instructions and listening to your body's specific needs, you can ensure optimal hydration and performance. For more information on the dangers of severe dehydration, consult resources from the Cleveland Clinic.

Frequently Asked Questions

Using less water than recommended is not advised, as it creates a hypertonic solution. This can cause stomach cramps, nausea, and potentially worsen dehydration by pulling water from your cells to dilute the concentrated fluid.

Using more water will create a more dilute, hypotonic solution. While this is less harmful than using too little water, it can reduce the drink's effectiveness, especially during intense, long-duration exercise where a higher electrolyte concentration is needed.

You should not mix electrolyte tablets with juice, cordial, or other sports drinks. This can alter the intended electrolyte balance, potentially leading to gastrointestinal issues or an unpleasant taste. Stick to mixing with plain water.

The maximum daily dosage varies by brand. For instance, SiS recommends no more than 4 tablets per day, while O.R.S. advises adults not to exceed 24 tablets in 24 hours. Always follow the specific product's instructions.

It is not recommended to chew the tablets directly. They are effervescent and formulated to be dissolved in water. Chewing them can lead to an overly salty sensation and an imbalanced, harsh dose of electrolytes.

For some brands like Nuun, adding ice after the tablet has been added to water can help it dissolve more quickly. Just ensure the tablet has fully fizzed and dissolved before drinking.

Electrolyte tablets can be taken before, during, or after exercise, or during times of excessive sweating, heat exposure, or illness to support rehydration. Some athletes pre-load electrolytes before long endurance events.