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Hydration Support: Homemade Gatorade Recipe

Updated: Apr 3

This homemade gatorade recipe contains natural electrolytes to support hydration and balance energy levels throughout the day.

Homemade Gatorade
Homemade Gatorade

Proper hydration is essential for overall health. Most people can go about 8 weeks without food, but only days without water. Why? Because water is essential for so many processes in the body.

Hydration Benefits

  1. Supports Organ Function: Optimal hydration is necessary for the proper functioning of organs such as the kidneys, liver and brain.

  2. Cell to Cell Communication: Proper hydration allows cells to communicate with each other and maintain proper electrical charges.

  3. Protects Tissues: Water helps serves as lubrication to cushion joints and bones and helps regulate body temperature.

  4. Detoxification: Water helps deliver hydration, oxygen and nutrients to our cells while also removing toxins and cellular waste.

  5. Skin Health: Water helps skin stay hydrated, supple and elastic.

  6. Cognitive Function: Dehydration can impair cognitive function and show up as headaches, brain fog and difficulty concentrating. Staying hydrated supports mental clarity.

  7. Exercise Performance: When we exercise, we sweat (which is a good thing!). Being mindful to replenish your body with adequate water + electrolytes after a work out is key for endurance and strength.

“Sports Drinks” can contain up to 40 grams of added sugar, additives, preservatives and food dyes. Yikes! Our body needs electrolytes but not all that sugar. Why does the body need electrolytes? Electrolytes are mineral salts (potassium, sodium, chloride, and magnesium) that are involved in many of the body’s functions and are key in supporting proper fluid balance, maintaining blood pressure, detoxification & hydration (Murray, 2005). Given their importance, ensuring adequate intake of electrolytes is key. However, it's important to choose sources wisely. Instead of sugary sports drinks, consider hydrating with water infused with electrolytes without the unnecessary added sugar and food dye.

This homemade gatorade is a simple and easy recipe you can make at home to hydrate, replenish minerals and support adequate electrolyte balance.

Hydration Support: Homemade Gatorade Recipe

Serves 4

Inspired by

Homemade Gatorade
Homemade Gatorade


  • 3 cups filtered water

  • 1 cup coconut water

  • 4 tbsp lemon juice

  • 1 tsp Celtic / Himalayan sea salt

  • 1 tbsp raw honey

  • Orange slice for garnish

Optional: ice, lime juice (fresh), orange juice (fresh), mint, calcium- magnesium powder (CALM is a great option), green tea, herbal tea


  1. Combine all ingredients into a large mason jar.

  2. Stir and enjoy!

  3. This will last up to 4 days in the refrigerator.

Health Benefits

Coconut Water: Rich in potassium, magnesium, sodium, calcium and phosphorus to support hydration. Supports heart health and kidney health. Be mindful of sugar content (read the ingredient label)!

Lemon: An excellent source of Vitamin C, antioxidants, and the phytochemical lemonine to support the immune system. Supports digestion, hydration and detoxification.

Celtic / Himalayan Sea Salt: Packed with sodium chloride, an essential mineral that supports hydration. Can contain up to 84 minerals and trace elements - rich in magnesium, calcium and potassium.


Murray, Michael. (2005). The Encyclopedia of Healing Foods: New York, N.Y: Atria Books.

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