3 min readEnhancewell
The average human is 41-73% water, so staying hydrated is super important. Unfortunately, those mass-produced electrolyte drinks you can buy at the grocery store can really start to make a dent in your wallet at $2-3 per drink. And with more than 30 grams of sugar per serving, those “healthy” beverages can reverse all that hard work you just put in at the gym.
Today, we’re going to let you in on a little secret. It’s incredibly easy to enhance your electrolyte consumption (without all the sugar) at home.
Why you need to replace electrolytes after exercise
Did you know that the average athlete loses one to three liters of sweat per hour? While sweat is mostly water, it also contains electrolytes like sodium, chloride, potassium, calcium, and magnesium. While Gatorade and Powerade can help you replenish the periodic table worth of elements lost, these three DIY sports drink alternatives are cheap, natural, and made with items you probably already have at home!
3 homemade sports drink recipes
#1 Easy-peasy, not even a drink at all
For on-the-go electrolytes, put a pinch of sea salt, Himalayan pink, or any other unprocessed salt on your tongue and wash it down with a glass of water. Salt is full of helpful minerals, and this trick can boost your hydration quickly in a pinch (literally)! It really doesn’t get any easier than that!
Keep in mind that too much of a good thing can be a bad thing. According to the FDA, the daily recommended intake of salt is less than 2,300 milligrams per day, and excessive use can lead to high blood pressure. If you’re at risk for hypertension, consult your doctor about whether this is a suitable option for you.
#2 Short on time, big on sweetness
Want a sports drink that gives you a kick of sweetness and replaces the minerals you’ve lost through sweat? This 3-ingredient drink takes less than a minute to put together and tastes way better than swigging down salt and water!
Combine 16-20 ounces of water, 3-4 tablespoons of honey (Manuka if you can get your hands on it!), and 1/4 teaspoon of unprocessed salt. Mix well, and enjoy!
Honey releases energy more slowly than sugar, so you get all the sweet benefits without the crash.
#3 All the flavor AND all the minerals
Ready to level up your hydration game and feel like you’re taking a tropical vacation? This recipe calls for a few more ingredients, but the benefit (and flavor) is worth the extra minute or two it takes to put together.
Combine 1 cup coconut water, 1 cup water, 1 tablespoon honey, 1/4 teaspoon of unprocessed salt, and a squeeze of lemon or lime juice to taste.
Coconut water contains potassium, sodium, and manganese, and maple syrup contains calcium, riboflavin, manganese, zinc, and potassium, making this drink a powerhouse for mineral replacement!
Take matters into your own hands (and kitchen!) to quench your thirst and fuel your workouts with these three homemade Gatorade alternatives!