Some people do require more potassium and magnesium than one gets from an average diet, but they can just take it in pill form. You’d know if you were one of them because you’d be getting muscle cramps.
One lemon-lime Nuun + a straw of red pixie stix dust makes a nice Cherry 7-Up sort of drink. This is my refresher after a game of soccer.
Cite?
Unless someone actually has a disease that messes up their electrolyte metabolism (or is taking medication that does so) then they should have no difficulty getting plenty of potassium and magnesium (and other necessary minerals) from an average, reasonably well balanced diet. Heck, even most fairly poor diets should do it!
However, we appear to have established that matt357 does not eat an average, reasonably well balanced diet.
If matt357 really can’t bring himself to eat properly, and consume a few fruits or vegetables, and is dead set on getting the minerals and vitamins he needs in liquid form, I would suggest he try drinking milk. Skimmed (non-fat) would be fine. It will still be a lot cheaper than buying fancy vitamin water from the con-men who peddle it.
diet of champions - add in the ‘little chocolate donuts’ and you’ve got the entire day covered.
Yep. Those donuts pack about 100% of your day’s quota for saturated fat, due to the lard they’re made with. That’s a square meal right there.
Last I read, you didn’t have to worry about electrolyte replenishment unless you’re doing 2 or more hours of exertion (the heavy-breathing athletic type). Up until that point, just water is sufficient. Of course, this assumes you’re eating healthy and at the usual regular intervals, not just sitting on a hot porch all day starving yourself.
And you know if you’re getting enough water if your urine is yellowish-clear. If its darker yellow, drink more.
And if you don’t eat any fruits or vegetables, then all advice is off the table. You’re just a menace to yourself no matter what your hydration routine is.
Humans survived for millions of years in hot climates without AC on a diet of food and water. Now it’s apparently impossible to [del]drink[/del], pardon me, “rehydrate” without buying some fancy commercial product.
Sorry OP but you have been taken for a sucker by a drinks industry that has convinced you and many others of transparent, total, utter nonsense, and is laughing all the way to the bank.
No - the donuts are ROUND - you want a square meal? go to McDs and get a fish filet.
Umm… what? Like ever?
And put a bit extra salt on your food. But most people use too much salt anyway, so just drink water. The oral rehydration salts are intended for children and others with severe diarrhea.
My air conditioner is broken, and until it can be repaired next week, I keep two plastic spray bottles in the refrigerator filled with water, and alternate using them in the night (keep one by my bed) and spray my face, etc. with the cold water. In addition, I spray my feet with the cold water and that really helps. In addition, sometimes I will hold unopened coke cans (which have been refrigerated) in my hands, and that helps as well. When the cans start to get warm, I put them in the refrigerator and get cold coke cans again; unopened. Unfortunately, I live in a very hot, humid city, but today it is raining, and a bit cooler.
You could try the Gatorade powder and try making it less strong. Or just drink regular water and add something like a TrueLemon packet to give it some taste. Someone else mentioned MIO and they have a “fit” version with electrolytes and vitamins.
What you need is Potassium. If you eat any processed foods, you’ll have more Sodium than you need. So- buy some Potassium pills, eat bananas.
Eat bananas? That’s crazy talk! We’ve already established that any sort of fruit or vegetable is off the table. Literally.
Exactly correct on the processed foods, though. Anything you buy in a box is almost guaranteed to be packed with sodium, many many times more than the human body needs.
If you’re really worried about potassium, and can’t eat plant foods that contain plenty of potassium, then get some “lite salt” and sprinkle some on your food instead of regular salt. “Lite salt” is potassium chloride instead of sodium chloride, so there’s your potassium.
Also talk to your doctor about your bleeding gums and loose teeth and bruises–that’s caused by scurvy, which is a deficiency of ascorbic acid, which you can cure by eating or drinking small amounts of plant or vegetable material. Or you can swallow a pill.
While you’re asking about scurvy, you might want to find out about constipation, cancer etc., too.
Drink low fat chocolate milk:
Or, just drink water, eat normally (for you) and take vitamins to make up for the lack of fruit and vegetables.
My default drink for years when working on film shoots in high heat was decaf iced tea powder, mixed with Pedialyte instead of just water.
On a trip to Japan a few summers ago, I discovered Pocari Sweat. Not only is the name quite endearing to me, but it does the trick. Low sugar, not thick and goopy like Gatorade. Tremendous on electrolytes. Got myself and my trainees through a very swampy outragously hot couple of days on the island of Fukuoka in Japan.
Try it !!
I’m a big fan of the lemonade flavor of CL. Love mixing a gallon of it and leaving it in the fridge for the summer! 
In survival camp the recipe is: 1/2 teaspoon salt, 1/2 teaspoon salt substitute (no salt) per gallon of water. Sugar optional.
This was only for extreme sweating for more than 2 hours.
You can manage to leave a gallon in the fridge for a whole summer?! The stuff tastes so good, I can drink a gallon in a day or two.