Refuel with Homemade Electrolyte Drinks

by Leanne Vogel (Healthful Pursuit) on July 25, 2011

Do you remember the first time you drank Gatorade?

I do! I was at a track and field meet. After the race, my coach passed me a bottle of Gatorade and told me to drink it to avoid feeling sick.

The neon color should have been enough to raise a red flag, but I drank it anyway. 5 minutes later I felt like I’d been hit by a truck. Sugar overload! I could feel the food coloring coursing through my veins.

Fast forward 13 years and I’ve been hitting a wall on my long runs which would generally require Gatorade. What is a girl to do?

Make her own electrolyte drink, yaaaaay!

My go to electrolyte drink has:

  • Ultima replenisher
    • Loaded with all 8 electrolytes, not just salt like Gatorade [check out their comparison chart]!
    • 0 sugar, so you wont get cramping or sugar spikes
    • Vegan + gluten free
  • Coconut water
    • Has the same electrolyte balance as human blood
    • Naturally packed with more potassium than a banana
    • I carry the packets with me when I’m on the go, but you can also crack open your own coconut and use fresh water!

I combine 1/4 tsp of each powder in my two 10oz. running bottles and I’m set.

I can’t believe what a difference electrolytes can do for my running pace!

If you can’t find Ultima replenisher at your local health food store or, want to try making your electrolyte drink from 100% whole foods, try some of these combos:

Plain and Simple

  • 1 cup filtered water
  • 1 cup coconut water
  • 1/2 tsp Himalayan rock salt

Veggie Power

  • 1 cup vegetable juice
  • 1 cup filtered water
  • 1/2 tsp Himalayan rock salt
  • pinch stevia

Lemonade Twist

  • 2 cups water
  • 1/2 orange, juiced
  • 2 tbsp fresh lemon juice
  • 2 tbsp fresh lime juice
  • 1/2 tsp Himalayan rock salt

For more information on Himalayan rock salt and why it’s far superior to table and sea salts; especially in an electrolyte drink, check out this post.

Happy running… and other things that make you sweat!

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{ 25 comments… read them below or add one }

Averie @ Love Veggies and Yoga

Oh I did a post about salt about a month ago. Pink himalayan in fact!

And Ive also done a post on coconut water…well many of them..and have a recipe for Nature’s Gatorade that I came up with. Really you can’t beat coconut water for rehydrating! And it tastes amazing just as is!

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Kristin @ eat healthy. be happy. live well.

Thanks for sharing this! I’ve seen a couple other recipes online lately for a Gatorade replacement, but I like the different options you gave! I will definitely be looking for the Ultima stuff because I can tell in this hot weather that I need an extra boost :)

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Jess@HealthyExposures

Coconut water powder? That is awesome – I’ve never seen or heard of that before. I’ll have to investigate both products online :)

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Kaitlyn@TheTieDyeFiles

Awesome! Even when I was less health-conscious I hated Gatorade. I’m marathon training now, so this post is coming at the perfect time! Thanks!

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Jennifer and Jaclyn @ sketch-free vegan

I was never allowed gatorade as a kid, I would sneak to the corner store and buy some though and drink it quickly before I made it home. I don’t know why I was so rebellious….and for gatorade?!

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Leanne (Healthful Pursuit)

Wow, for gatorade? I was all about the cookies and cakes, but to each their own!

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Sarena (The Non-Dairy Queen)

I can’t tell you how much I LOVE this. I’m definitely making these for the boys. I hate the sugar in those gatorade type drinks. It horrible for you! Thanks for sharing these.

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Lisa @ Healthful Sense

Looks like a perfect way to rehydrate after a workout!! So much better than the sports drinks that contain added sugar and artificial food colors/flavors!!

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Holly @ The Runny Egg

I do drink Gatorade during long runs, but I water it down. I can stand the super sugary taste! I do 1/2 Gatorade, 1/2 water.

I’m interested in trying that lemonade twist though — that sounds delicious!

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Aine @ Something to Chew Over

Interesting! I’ve only ever drank Gatorade when I spent a summer teaching horse-riding in the US – I never felt like it was necessary here in Ireland, no matter how much I sweat! I just refuel with a snack like cereal and milk or almond butter and an apple.

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Faith @ For the Health of It

Gatorade makes me gag, but these homemade recipes look interesting – especially the veggie power one! I’lll try to track down some of that himalayan rock salt next time I’m at whole foods! I need to work on replentishing better – I know it’s gross, but I’m a salty sweater, so it’ll be good to get that level back up post-workout!

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Alex@Spoonful of Sugar Free

When i play tennis, I need something on the court with me during matches and tournaments. I always bring a coconut water and I found great electrolyte drops. They are so easy to use-just drop ‘em in the water! I also take himalayan salt…only I take it in capsule form…I don’t really like salt water…

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Katy @ notjustacarnivore

I never knew coconut water powder existed. So exciting!

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Kelsey

Hey! got your comment about UDI’s .. no, I haven’t tried their bagels yet, but now that you said something, I am going to have to! :)

p.s. that drink sounds great, bc Gatorade makes my stomach hurt…

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Leanne (Healthful Pursuit)

I hope you love them as much as we do! I shed a tear the first time I tried them.

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Meesh

I can’t get over the powdered coconut water! Where do you buy that? Great recipes, btw :)

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Leanne (Healthful Pursuit)

I know, right? I was pretty excited when I found it. I bought it at our local health food store. It’s made by these guys: http://www.bluemonkeydrinks.com/

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Kelly

Wow this looks great and the recipes sound delicious!! Love this! :)

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Erin @ Dinners, Dishes and Desserts

Love this idea! How does it taste? I am picky about flavor when I am running. I can’t drink Gatorade even if I wanted to – too sweet and just makes me feel sick after 1 sip. need a very watered down drink!

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Leanne (Healthful Pursuit)

The ultima stuff is amazing. I love the taste! Lemonade is my favorite flavor by far. It’s nothing at all like gatorade. It’s not overly sweet or fake tasting.

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michelle

I buy the blue monkey coconut water in small containers at Planet Organic but they’re so expensive! Thanks for sharing this….I can’t wait to try the powdered form.

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Leanne (Healthful Pursuit)

The powder works out to be under $1 for the equivalent of a can, or a bit more in fact. I believe each packet makes 2 cups of coconut water! Enjoy :)

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Kelly @ Free Spirit Food

I definitely plan on trying this stuff. I refuse to drink gatorade or put anything with artificial colors in my body, so far I’ve been using coconut water alone. Cant’ wait to try!

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Corey

I’ve sworn by Ultima since high school track almost 10 years ago, but I’ve always kept it pretty plain. I really like the addition of the coconut water powder and it’s something I’ll definitely be on the lookout for.

Thanks!

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Tracey Black

Yum! I make a similar homemade electrolyte drink with orange and lemon juice. It’s so simple and way better than conventional electrolyte drinks.

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