Cannot figure out electrolytes

I either have headaches from dehydration or I take too much and get diarrhea. In about 1 liter of water I have 1/2 tsp of salt, 1/2tsp potassium chloride, and throughout the day I get in about 200-300mg magnesium. I felt great this morning sipping on my electrolytes and then boom I had osmotic diarrhea. I am shooting for a 48 and then 72s but it is an absolute pain never being able to dial in the electrolytes. I have fasted before, and prior to this I was(and still am) zerocarb. So I am not having carb withdrawals, don't consume caffeine, etc. This is very frustrating.

Answer

Unscientific:

Sodium (regular salt) and potassium (no salt) taste different to me when I’m low. A sip of dill pickle juice could also work for sodium if there’s no added sugars.

I pour a little salt or potassium into my hand and lick it. (1/4 teaspoon or less). If it is not terrible, I’m probably low. Then I drink more water to wash it down.

Repeat a few times a day or so as needed on days 3+

I also take a magnesium supplement daily.

Answer

I’m so sorry! I’ve had that experience with electrolytes, and it’s not pretty.

What’s worked for me is 1/4 tsp of No Salt (640 mg of Potassium) plus a pinch of table salt dissolved in 20 oz of hot water, sipped over time, plus magnesium glycinate by pill when I wake up and before I go to bed. I have 3-4 tumblers of the electrolyte liquid in a day depending on how much attention I’m paying to my liquids. That puts me at the low end of potassium and sodium, and on target for magnesium.

I add juice from a lemon because I’ve had a hard time taking in electrolytes on their own - that’s dirty fasting, and may not be an issue for you :)

I hope you find a solution that works for you!