You can make your own homemade version of Gatorade (a basic electrolyte drink) using simple ingredients. Here's a quick, customizable recipe that mimics the hydration and electrolyte-boosting benefits of Gatorade:
2 cups (480 ml) water (cold or room temperature)
1/4 cup (60 ml) orange juice (or lemon/lime for a citrus flavor)
2 tablespoons (30 ml) honey or maple syrup (or 1–2 tbsp sugar)
1/8 teaspoon salt (sea salt or Himalayan salt for more minerals)
Optional: 1/8 teaspoon baking soda (adds sodium bicarbonate like in real sports drinks)
Optional: Flavoring – splash of coconut water, berry juice, or a few drops of natural flavor extract
Mix everything together in a bottle or pitcher.
Stir or shake until the salt and sweetener fully dissolve.
Chill before drinking or add ice.
Store in the fridge for up to 3 days.
Salt = Sodium & electrolytes lost through sweat
Juice = Natural flavor + potassium
Honey/Sugar = Glucose for energy
Water = Hydration
Want it less sweet? Reduce honey/sugar.
Need more electrolytes? Add a bit more salt and a splash of coconut water.
Like fizz? Use sparkling water instead of still water (but drink it fresh).