Despite not having played a sport since high school, I became obsessed with Gatorade not too long ago. My roommate and I had a stocked fridge full of neon-colored plastic bottles, and it even got to the point where we joked about buying one of those huge Gatorade dispensers for the kitchen.
There is something weirdly satisfying and refreshing about sports drinksโespecially after a run, on a hot day, and when youโre dehydrated or…maybe a little hungover (to be honest, Iโm pretty sure that was the start of our obsession). Thatโs because theyโre designed to replenish not just the water youโre missing but also the minerals known as electrolytesโsodium, chloride, potassium, calcium, and magnesiumโthat are essential for nerve and muscle function.
Problem is, when you down a sports drink, youโre not just getting electrolytes. Youโre getting artificial colors and flavors, sweeteners, and other harmful ingredients.
Itโs super easy to make homemade electrolyte and energy drinksโall you really need is the right flavor-to-water ratio and a little sea salt to balance out the minerals in your body. You can even re-create some of your favorite flavors.
So, rather than reaching for one of those neon bottles next time you feel dehydrated, just mix up a batch of DIY (non-neon, but still pretty) sports drink. Youโll avoid all the artificial additives and avoid plastic bottles!
What Youโll Need
- Mason jar or BPA-free reusable water bottle (with lid) that can hold at least 22 oz
- Water
- Juice or tea
- Sea salt (the better the salt, the more minerals youโll get)
- Honey or agave (optional)
How to Make Homemade Gatorade
Hereโs the basic formula:
20 oz water + 1/2 tsp sea salt + about 1/4 cup juice or brewed tea + 1 tsp honey or agave (optional)
I simply put everything in a mason jar, shake it up a bit, and then keep any leftovers in the fridge for up to 2 days. (Make sure you re-shake before drinking the rest of it.)
It might sound weird to put salt in your water, but you wonโt taste it as long as itโs mixed well. It really does taste just like Gatorade!
You can use as little as 2 tablespoons of juice or tea if you want a more subtle flavor.
Here are 7 homemade Gatorade flavors to get you started. Follow the formula above, making these adjustments:
1. Lemon-Lime (the original Gatorade)
Use the juice from 1/2 of a lemon and 1/2 of a lime.
2. Orange
Use the juice from 1 orange or 2 small tangerines.
3. Cucumber Melon
Instead of using juice, let 2 slices of cucumber and 3 large chunks of melon infuse in the water for an hour before adding the salt. You may not even need the honey for this combo.
4. Mojito
Let 3 mint leaves infuse in the water for an hour before making the mixture, and use the juice of 1 lime.
5. Blueberry Pomegranate
Let a handful of blueberries infuse in the water for an hour before mixing, and use 2 tablespoons of pomegranate juice.
6. Fruit Punch
Use 1/4 cup of brewed, cooled hibiscus tea (Tazo Passion is great), and add a tablespoon or so of fresh orange or lime juice.
7. Cherry
Use 1/4 cup of tart cherry juiceโnot concentrate! (I like Cheribundi.) And you may want to increase the honey on this one, depending on how tart you like your cherry flavor.
Have you ever made DIY Gatorade? What are your favorite flavors?
Photos by Ana Stanciu
81
thank you for all of these DIY Gatorade ideas, my addition would be mint (have o figure out the best way to infuse it)!
Oh and thank you for these ideas! Excited to try quite a few!!
Seedless baby watermelon blended with aloe water or coconut water and pink Himalayan salt is my fave. Just be sure to shake before you sip :)