Let’s face it – Gatorade (and Powerade, etc…) is one of the worst things you could possibly put in your body. It’s made up of mostly chemically treated & refined sugar (as much as a typical soda), artificial colors, and other ingredients that are dreadful for your body.
One of the worst ingredients is Brominated Vegetable Oil which is added to some flavors to keep the drink from getting cloudy and the artificial flavor suspended in the drink. This controversial substance is linked to serious health consequences like skin rashes, severe acne and thyroid disease and is banned in Europe and Japan! (Update: Gatorade recently decided to phase out this ingredient due to a recent successful petition, but Powerade still contains it)
The new natural version of Gatorade still has chemically processed refined sugars and questionable natural flavor to cover up the fact there is absolutely no fruit juice in this drink to make their fruity flavors. To think athletes and exercise enthusiasts have started drinking this makes me sad.
Even more upsetting, my parents (sorry Mom and Dad!), not knowing any better at the time used to serve me Gatorade to make sure I was hydrated anytime I was under the weather. It was the remedy of choice for hydration in my household growing up…I remember orange was my favorite flavor and is the worst one for you.
Gatorade does do one thing. It replaces electrolytes. But what is the big secret behind the ingredients that do this? To replace electrolytes you don’t need some tricky formula, man made chemicals, refined sugars or colors. All you need is simple real food sources that provide a few key minerals like sodium, chloride, potassium and magnesium.
Here are 4 ways to replenish your electrolytes naturally and give your body some serious nutrition at the same time. Remember to choose organic ingredients whenever possible.
- Juice Celery + Apple + Lemon – This juice combination works wonders for replacement of electrolytes. The celery has a natural source of sodium, potassium, magnesium, chloride, and phosphorus. Apple provides additional potassium and natural sweetness. Lemon is the highest electrolyte containing citrus fruit.
- Stir Sea Salt + Baking Soda + Lemon Juice + Maple Syrup into 8 ounces of Water – This is a great natural remedy for serious endurance athletes – You might think drinking baking soda is a little weird, but it’s been used for centuries to treat various aliments. In this case, it’s added to the mix because it makes the body less acidic and provides an additional source of sodium bicarbonate.
- Shake Raw Coconut Water + Chia Seeds – Raw coconut water has a ton of electrolytes and potassium that will not only help you stay hydrated but also keep your body from getting any cramps. It is completely natural and very low in sugar. Combine this with a packet of chia seeds and you have a 1-2 punch! Chia seeds are an incredible energy food – full of omega 3 fatty acids, protein, fiber. These seeds have the ability to keep you from getting dehydrated because of they can hold 9 times their weight in water! There are travel packs available that don’t need refrigeration either – perfect for just throwing in your gym bag or purse.
- Blend Frozen Banana + Almond Milk + Kale – This smoothie is extremely hydrating. The banana provides a good source of potassium and magnesium which help regulate your fluid stores. Almonds are extremely rich in magnesium and potassium. When you make your almond milk, make sure you add sea salt (store bought almond milk already has salt added to it). Kale is a superfood and another excellent source of magnesium and calcium.
Now go outside and sweat, so you can enjoy one of these yummy combinations!
Food Babe
P.S. After I wrote this article, 2 news agencies reported about sports drinks – The Atlantic and NPR. These are must reads, check them out.
Specifically, The Atlantic reported that scientists 40 years ago were paid by these sport drink companies to tell us we would not be able to sufficiently hydrate ourselves with just water, that our children didn’t drink enough at meals, and that we would lose performance during sporting events if we didn’t drink this artificially flavored and colored salt water. These companies even developed school outreach programs to get to even more children to buy into the thought of drinking sports drinks at an early age. Are you shocked? I certainly am.
When I was in the hospital after my C-section they gave me Gatorade. At the time I just took it. Ugh!
That seems to be the norm…luckily people are getting educated now 🙂 Hope you and baby are doing well!
you read my mind with this post. i’ve been thinking about natural alternatives to gatorade. what are your thoughts on vitamin water?
Dreadful – It’s just sugar water with vitamins.
Thank you! I am training for my first marathon and have been looking for ideas to replace electrolytes using my CamelBak. I am not a fan of the artificial sweeteners and dyes and other harmful ingredients in most (all?) brands of electrolyte drinks and what’s more, they upset my stomach anyway. I have heard also to dilute 100% fruit juice with water and add a bit of salt. What would be the healthiest juice(s) for endurance athletes, in your opinion?
The celery combo.
I buy Ultima replenisher powder . No artificial colors, flavors or sweeteners, no MSG caffeine, dairy or soy. What is your opinion on this ?
Ultima is much better than gatorade or powerade but is still manufactured and includes ingredients like “natural flavor”. I personally would rather rely on real food sources of electrolytes.
Great post FoodBabe!!!
Thanks Dude!
When using the salt, baking soda, lemon juice and maple syrup, how much water do you use? 1 cup?
Thanks!
Yes – 8 ounces.
How much lemon juice?one lemon juiced?
The juice of 1 lemon. Good Luck!
This is why I NEVER buy sports drinks. Good old H20:-)
Yep nothing like water!
Would coconut milk work just as well as the almond milk, or does it have different nutrients?
It wouldn’t be quite the same – the majority of the electrolytes in coconut are in the water.
Perfect timing for this post, thank you! I had seen a commercial for Gatorade or Powerade a few weeks ago and was seriously pondering all natural sources to replenish electrolytes since I know it is something I don’t go out of my way to do. I also would never consider drinking or serving my family any of those “power” drinks. I already knew about the coconut water, but didn’t know the other combinations would work the same way. Thanks for the infographic too, I will be pinning this!
You are welcome Tiffany. Happy I could help provide additional ideas! Celery juice is really amazing, let me know if you try it.
The majority of people don’t sweat enough to need extra electrolytes anyways.
Great point.
Anyone who exercises for more than one hour absolutely needs to replenish electrolytes (I’m sure the same applies for that southern sweating, lol). After 60 minutes of exercise (even the most professional of athletes), the body becomes unable to absorb only water. The water will slosh around in the stomach, cause cramping, and make the individual very lethargic, and obviously, compromise performance.
We certainly do here in the deep south!
Anyone who exercises for more than one hour absolutely needs to replenish electrolytes (I’m sure the same applies for that southern sweating, lol). After 60 minutes of exercise (even the most professional of athletes), the body becomes unable to absorb only water. The water will slosh around in the stomach, cause cramping, and make the individual very lethargic, and obviously, compromise performance.
what if someone is ill or has had a stomach virus and needs electrolytes without ingredients that may upset the stomach? Some of your remedies may replenish but sound like they would taste awful or make someone queazy. Any suggestions for a natural and mild solution?
I personally don’t think any of these combos taste awful and there is enough sweetness to make them mild. I don’t know of any of these ingredients to upset your stomach. I do know people however, who get an upset stomach everytime they drink gatorade or powerade.
Old wives’ cure for queasiness – a tablespoon of crushed ice with fresh lemon juice squeezed over it. My mom used this with all of us – still use it today. Just sip the juice/ice. Stops dry heaving – lemon takes away the nausea.
I’m making note of this one! Thanks a bunch!
http://www.diynatural.com/homemade-sports-drink/
Great post–loved the chart.
A GI doc at one of the top hospitals in the country advised that my son drink 32 ounces of this with his meds mixed in…UGH! I have a bunch of it in my fridge right now. Thanks so much for this info. I have been working so hard to get rid of all the junk in our diets and now I learn I was giving him this poison! The gatorade is getting trashed! Thanks again. I (and my son’s health) really appreciate it.
That is seriously messed up. You have no idea how angry I am now hearing this. Some Doctors need to get a clue, eh?
If people are interested in this issue (doctors’ lack of nutritional knowledge) I would strongly recommend watching “Food Matters” and “Hungry for Change”. These documentaries will knock your socks off. These both have trailers you can watch on YouTube. They certainly changed my life and really need to be seen by everyone in the Western world.
Thank you so much for giving recipes! It really bothers me when people knock gatorade and its counter parts and say that all people need is water to rehydrate. We tell our athletes any serious exercise over an hour or any amount in the heat needs more than water to replenish. Granted many people drink gatorade as a beverage or when they don’t need it (little league – no, but when your teenage athletes start playing league – yes). I love that you gave some natural alternatives! I, also, like having ideas that are better for my kids when they are sick. We are always told to give them pedialyte or gatorade.
You are welcome Ange… Glad to help.
Great post. I recently read that that the recipe for gatorade was changed (to include sugar) when it was purchased by Pepsi from Uni of Florida (named after their football team). More on wikipedia. Anyway, just thought that was interesting that it was originally probably a good product until the sugar was added! I have started making fermented drinks, loving beet kvass at the moment, tastes like beet juice with a little sourness. Yum!
Yummy.
This is a great article. It’s wonderful to see someone spreading the word about natural nutrition. The chia seed packets in your link are out of stock. We have plenty of Chiaqua brand chia seed travel packs in stock at our web store. http://www.chiaquastore.com
Thanks!
Thanks for sharing!
Thanks for the post. A few months ago when I switched over to eat REAL food and cutting out all the crap, I really struggled with replacing the powerade zero I was drinking (I know, horrible stuff, don’t judge me, I was clueless). Over the last 2 years or so of exercising, I found that if I didn’t drink some kind of drink with electrolytes in it after a work out, I would end up with a debilitating headache for the rest of the day. I tried drinking more water instead of the artificial, chemicals in the drinks I was use to, but it didn’t work. Then I found out about coconut water. I bought some young thai coconuts and either drank the water straight up or added it to my smoothies. I’m so glad that you have other alternatives listed, since the young thai coconuts are only available here by special order. I guess I am just hyper sensitive to any loss of electrolytes. Out of curiosity, do you have a particular brand of packaged coconut water that you would recommend. I’ve tried Zico, but it’s not very yummy in comparison to the real thing! Thanks again! I love reading your blog!
Harmless Harvest is the only way to go… read this post to get the details. Good Luck!
https://foodbabe.com/2012/06/07/choosing-your-coconut-water-harmlessly-a-fashionable-giveaway/
We don’t have any whole foods or that type here. What is your best recommendation for mail order of this coconut water. My husband is very prone to kidney stones and we do burst training outdoors in florida so he is reluctant to give up his gatorade.
I like O.N.E. Coconut Water that most Publix stores sell. I usually find it in the section where they sell sodas, and bottled iced teas. It has no added sugar, is fat free, cholesterol free, gluten free… It comes in large quart sized containers, as well as smaller juice box sizes, and some have fruit juice added such as mango, pineapple, and guava. As an international flight attendant, I rely on coconut water for rehydration on the plane. Hopefully there is a Publix near you. Good Luck!
What do you recommend for colonoscopy prep? Typically, I must drink 64 oz of Gatorade with a bottle of Miralax mixed in (fun times, let me tell you!). I could substitute the Gatorade for water, no problem, but recommendations on rehydrating without any solid foods? I suppose use the option with salt and baking soda? I have Crohn’s, so regular scopes are a part of the deal. Thanks!
Why not try coconut water instead? or the salt combo? I’d of course check with your Doctor first… Good Luck!
you mention store bought almond milk, which I’m so confused about lately. Which brands are ok? Thanks!
Check out this shopping guide. I of course make my own. http://www.cornucopia.org/shopping-guide-to-avoiding-organic-foods-with-carrageenan/
This post is awesome! I forget sometimes that people actually drink this stuff! Every time I go to my boyfriend’s soccer games, his whole team is chugging this stuff (except him of course – he always has coconut water)… Maybe I should take some for his whole team next season!
Coconut water, that is 🙂
I’m just getting caught up and I didn’t see any mention of Nuun, which is what I use when I’m half-marathon training in these hot, humid temps. I’d love to know your thoughts on Nuun!
Any great recommendations for children who swim year round competitively? Practices range from 2 to 2.5 hours. I would try many of the combos above but not sure my child would just based on color and smell. Thanks!
Coconut water by itself should work great! Have you tried Harmless Harvest? It’s amazing.
Your posts are amazing. Thank you so much for doing what you do so that we actually have some idea what goes into various food products and how to make healthier alternatives!
Thanks so much for this great info! For the juice recipe, are these foods suppose to be blended or use a juicer (hence, it being called a juice)? Thank you!!
A juicer is best – especially for fast absorption.
I use coconut water for my toddler. Pedialyte or gatorade is so often suggested when a child has a fever or diarrhea- my doctor looked at me like I had 3 heads when I told her that I used coconut water instead. Ugh!
BTW…My son loves it!
My sons have been sick for a few days with bad diarrhea and I don’t like using gatorade so I was excited to find this. I used the lemon, soda, salt and maple syrup recipe. It tasted way too salty and was fizzy. So my boys don’t like it at all. Can I add less salt or soda and more maple syrup or will that defeat the purpose?
Yes – just use a little of each and have them slowly get used to it. You could try adding more maple than salt… also coconut water is delicious – have you tried that?
Great post. Thank you.
I am a big proponent of Shakeology by Beachbody.
Have you ever looked at that product and if so, what is your opinion ?
This is why we recommend the Suero Viv from Beyond Organic with Jordin Rubin. All organic.
Great post, thank you! Been looking for a way to drink celery juice…will try your first suggestion.
Thanks
Sarah
A Mom On A Spiritual Journey
I am packing some coconut water for my upcoming natural birth! I had no cramps during pregnancy thanks to coconut water. Love it. Will try all your recepies! Cheers.
Wonderful article! Other than the coconut water and chia seeds, I always have the other ingredients in my kitchen. A nice little boost for after the workout–thanks!! My doctor has often prescribed Gatorade or Pedialite for dehydration. Crazy! Real food is always the answer!
Yes – it is crazy! Drives me nuts when I hear that over and over again from a really “educated” group of people.
I’ve known about nasty sports drinks for a long time and steer clear of them. For the past few months after a really hard mountain bike ride, I’ve been juicing. Exactly what you list but with lots of other stuff like parsley, cilantro, cucumber, pear, and gobs of kale. I have never had anything replenish my body quite like a veggie/fruit juice like that. It is really remarkable. Nice post.
last time I check baking powder wasnt natural…
This recipe calls for baking soda which is sodium bicarbonate…which is about as natural as you can get. It is already in your body. Baking powder, though, for your own reference, is usually just baking soda with an added acidic starch and an inert starch. These are also often natural starches such as potato or corn starch. Please remember that just because something has a chemically sounding name doesn’t make it bad. Every single thing on this planet is made of chemicals. The only difference between natural chemicals and synthetic or man made. Bear this in mind when you drink dihydrogen monoxide, which you and everyone you love do every day.
What about Vitamin Water Zero now out? Thoughts?
Hi…I’m training for my first marathon and usually only drink water but now that I’m really hitting the big miles I’m finding I need those electrolytes replaced. I was going to start training with gatorade but am having second thoughts about it after reading this. Do you have any suggestions as to what I can do to have on me during my long runs? I cannot stomach the taste of coconut water. What about smart water…does that do the trick too if I have that in my fuel belt and have friends have bottles of it along the marathon route?
Great article. Really glad to know about the problems with sports drinks. I’m not sure I understand how Chia seeds keep you hydrated though. If they hold 9 times their weight in water does that mean that 90% of their weight when you eat them is water? Or does it mean they will absorb water after you eat them, in which case they would actually take water from your body and dehydrate you. Also, do any of these have a taste that is at all bearable? I’m all for drinking things despite the taste if they are good for me but my kids wouldn’t agree.
Great article, thank you. I normally purchase zico coconut water and the yoga studio I attend highly recommends this after a class for hydration and potassium. What are your thoughts on this (and other coconut water brands?)
I’m wondering if you know of a pre-packaged drink, other than plain water, that you would suggest as a replenisher after an athletic event? We are charged with bringing a drink for the whole team after my son’s football games and I’d like to provide something easy to hand out and good for you. Thanks for your thoughts!
How about little packages of coconut water?
Thanks! I’ll test it out on the kids at home first and see if they cringe! 🙂
My husband just made the “Stir w/ Water” replacement to replenish after a 10 mile run, and he loves it. He thanked me for finding the recipe and wanted me to thank you for it as well. He admits he was a bit skeptical at first, but he really enjoys it and is happy he has an alternative to Gatorade.
I would like to incorporate all 4 combos into my weekly routine. I train daily (cycling, running, swimming or weight lifting) from 1 hour to 3+ hours at a time with plans to run marathon in 3 months and a 1/2 Ironman next year. I wanted to know if you could recommend which combo would be best for each exercise and length of excerise? when to take (prior, during, after)? and how much (can I drink too much of any of them)? Can I drink one combo before and different one during and different one after? Lot of questions but I really appreciate your feedback and time and this article, I have been looking to make my own training supplements…this is perfect and right on time!
What are your thoughts on Recharge by RW Knudsen brand? Any insight would be great, thanks.
I was downing this stuff (Recharge) like crazy…gained a TON of weight in a short period of time – found out it has “natural flavors” – another word for…yup hidden MSG…sigh…
Someone asked about nuun and I am curious too because that’s what I use.
I just tried to make a large batch (4 litres) and the liquide almost exploded out of the bottle when I added the baking soda, just like when you mix baking soda and vinaigre! Nearly 1/3 of the content of my bottle rushed out of it. Anyone had the same thing happening? Any tips so it doesn’t happen? I used spring water, organic squeezed lemon juice, himalayan cristal salt, baking soda and the maple syrup was not added yet…
I am fruit intolerant so none of your options work for me. 🙁
Even plain coconut water?
Is there a mixture that contains little to no carbohydrates? I would prefer a mixture that contains 0 carbs.
Thanks
Water. If you really need electrolyte replacement the trifling of carbohydrate represented here can very easily be accounted for in your recovery nutrition or next meal. Remember these recipes are a replacement for a fake food recovery drink- not for replacement of basic hydration.
Great advice am going to try all four recipes. Keeping electrolyte balance is vital. Right now
I am on a clear fluid diet- and want to keep things from getting depleted . Will use the clear fluid
one to day . Thanks ! will be checking your web site frequently.
For all the runners asking questions, here’s a link to Scott Jurek’s answer to replenishing electrolytes. (He’s one of the greatest ultramarathoners in the world). http://running.competitor.com/2011/12/ask-scott/ask-scott-how-can-i-replenish-electrolytes-appropriately_43379
He follows a vegan diet.
You should be careful recommending almond milk on your website, foodbabe. I’m sure if you examined the ingredients in most of these products, it could be a long post on this blog. Carrageenan, Xanthan Gum, etc..
I am well aware and have written about those ingredients before and advocate making my your own almond milk with 2 ingredients – almonds and water. Thanks for the concern, I like your extra attention to detail.
my god, our water polo team used to down the stuff after games. I can’t help but wonder, how much of this garbage hangs around in the body, and how do we get rid of it?
Does Gatorade contain a petroleum derivative? Can you explain how this is bad for our bodies? I’d like to know more about this!