This healthy homemade Gatorade alternative is a sports drink made with 100% natural ingredients. It’s hydrating, immune-boosting, and delicious. Plus, it’s better for you than the store-bought stuff! 

Why You’ll Love This Recipe

This is a pink drink I call Better-ade, or in other words, a healthy homemade Gatorade recipe! If you played sports when you were younger (or even if not), I’m sure you’ve tried store-bought sports drinks before. The colorful, sugary drinks are typically marketed as post-workout drinks or drinks for athletes. Does anyone remember those Gatorade ads with famous athletes dripping colored sweat the same color as the drink? My personal favorite was the light blue one, and yes, I used to drink them all the time after tennis.

Now, those traditional sports drinks may aid in hydration because they contain sugar and electrolytes, and as you may notice, they have a little bit of a saltiness to them. We’ll get into that later. But what’s not so great is that a standard 20oz Gatorade contains so much sugar (36 grams of sugar!), and the lower sugar alternative is formulated with sucralose. Sucralose is one of the artificial sweeteners that I personally would not consider good for your health. It’s also important to note that those rainbow colors (and flavors!)  are unfortunately not natural either–food dyes and artificial flavors galore! 

Fortunately, there’s an equally delicious way to rehydrate, and it’s 100% natural, too. I call it Better-ade. This homemade recipe is made with healthy, natural plant ingredients, each of which is incredible for your health and hydration in particular. You can enjoy it as a post-workout drink, after hot summer days, post sauna, or while recovering from any kind of sickness. For example, the other day, I had food poisoning and was dehydrated beyond belief when I woke up the next morning. 

Whether you have heat exhaustion, have participated in strenuous exercise, have muscle cramps,  or just need some electrolyte replacement, Better-ade to the rescue!

Ingredient Notes

The main ingredients used to make this healthy homemade version are coconut water, hibiscus, salt, and lemon juice. I’ll also share some optional add-ins for fun variations below because, you know, natural flavor is fun!

This healthy homemade sports drink is vegan, gluten-free, refined sugar-free, food dye-free, and 100% natural. Enjoy this healthier alternative for hydration or regularly to promote skin health and digestion. It has simple ingredients and is super easy to make! 

• Coconut water → is known for its hydrating properties. It contains electrolytes and is rich in potassium, with a natural sweetness. It’s lower in sugar when compared to most sports drinks, but equally, if not more delicious.
• Hibiscus → has been linked to heart health and digestive support. It’s rich in vitamin C and also a great hydrating plant with a tasty, tangy flavor.
• Salt → may sound like a strange addition, but the tiniest pinch will just help to boost the hydrating effects of your Better-ade. Salts are electrolytes and help to facilitate hydrating your body, which is why there’s usually a bit of sodium added to most conventional sports drinks. You don’t need to add much at all. You can use table salt or sea salt as an alternative. 
• Lemon Juice → adds the finishing touch to this drink but can be omitted if you prefer less tang. Like hibiscus, lemons are rich in vitamin C and can promote skin health, as well as digestion. You can swap for lime juice or fresh-squeezed orange juice as well. 
• Sweetener → If desired, add a little bit of raw honey (if not vegan), maple syrup, or cane sugar/white sugar for extra sweetness. I find that adding watermelon or strawberries makes it plenty sweet from the real fruit juice, and added sugar isn’t really needed. 

Step-by-Step Instructions

1. In a large glass, combine all ingredients and serve with ice. If adding blended watermelon or strawberries, blend first, then stir in with other ingredients.
2. Garnish with lemon slices or other citrus and mint. For extra flavor infusion, muddle (or crush) these ingredients and let them sit in the drink to infuse.

Secrets to Success

• While the main ingredients and measurements to make this healthy homemade sports drink are listed in the recipe notes, feel free to adjust as you see fit. Some like it sweeter and predominantly coconut water-based, while others like to blend in hydrating fruits like strawberry or watermelon.
• If you’d like to adjust the sweetness, I recommend first starting with high-quality coconut water (naturally sweet). If you’d like to sweeten, feel free to add sweetener after that. My favorite brands to use are Harmless Harvest and Copra coconut water.
• Steeping hibiscus is the easiest way to make hibiscus juice or tea. It’s very easy to do at home if you purchase dry hibiscus petals, but if using a tea bag, try to make sure the only ingredient is hibiscus. To steep dry hibiscus petals, add to hot or warm water and allow to infuse. I usually like to do about 1-2 tablespoons for 3-4 cups of water. The more water you add, the more mild the flavor, so you can always add water later to mellow it out if you’d like.
• This homemade gatorade is best enjoyed with ice and makes 2 small servings or 1 large serving. You shouldn’t need to drink very much of it to feel the hydration boost!

Storage Tips

Store this DIY electrolyte drink in mason jars or a water bottle with a lid and use it throughout the week. Make a double batch if you participate in heavy exercise or live somewhere super hot. 

More Delicious Beverages

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Hydrating Hibiscus Cherry Chia Jam

Healthy Neapolitan Smoothie

Peach Pie Smoothie

If you try this homemade Gatorade recipe out, tag me on Instagram @veggiekins so I can see your delicious re-creations and for a chance to be featured! As always, I love when you share your reviews in the comments below, and if you make any fun substitutions, let me know how it worked out below too!

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