Julie Des JardinThose brightly colored sports drinks may seem like a quick fix when it comes to replenishing fluids and electrolytes, but sugar and artificial coloring aren’t exactly the healthiest way to supplement your sweat sesh. While water is your best bet for rehydration, you still need to replenish electrolytes. Rather than settle on a sugar-filled Gatorade, do your bod a favor and make your own sports drinks at home using quality natural ingredients.
Electrolytes are like the power lines of our body—they conduct electrical signals that maintain fluid levels, acid-base balance, and muscle function. When you lose water through sweat, you also lose electrolytes.
The best way to replenish? Make your own healthy drinks, of course–and it’s super easy! You want your DIY recipe to include water, sugar, salt, and a source of potassium, like orange juice. A simpler formula of water, REAL maple syrup (a good source of potassium), and salt will do the trick, too.
Sports Drink Alternatives
Ready to give it a try? Here are five easy recipes for healthy sports drink alternatives. Just make sure you choose high-quality coconut water and salt with its natural mineral content intact (think Himalayan sea salt instead of the refined table variety) to get the most out of each sip.
Cucumber Lime with Electrolytes
A refreshing beverage that’s perfect for those long outdoor matches in the hot summer sun. 
INGREDIENTS
- ½ cucumber
- 2 limes, peeled
- 1-½ cups coconut water
DIRECTIONS
Juice the cucumber and lime in a juicer (we like this one from Hamilton Beach). Mix the juice with coconut water. Enjoy chilled or over ice.
Homemade Gatorade
This recipe tastes exactly like gatorade, only it has natural sugars from the fruit and honey.
INGREDIENTS
- 1 cup coconut water
- ⅛ cup lemon juice (freshly squeezed and strained)
- ⅛ cup lime juice (freshly squeezed and strained)
- 1 Tbsp. raw honey
- a pinch of Himalayan salt (fine)
INSTRUCTIONS
- Add all ingredients to your blender. Process on high 2-3 minutes until honey is fully incorporated.
- Pour into an ice-filled glass to enjoy immediately. It’s perfect to add to your water bottle to take to your match as well!
Herbal Tea Cooler
This beverage has the electrolytes tennis players need, but the taste that tea lovers want! 
INGREDIENTS
- 4 cups herbal tea (something citrus preferably)
- 2-4 Tbsp raw honey or maple syrup
- 1/4 tsp. Himalayan salt (fine)
- A few drops of Trace Mineral Drops (optional)
- lemon wedges (optional)
INSTRUCTIONS
Mix all ingredients thoroughly, and store in the fridge. Drink chilled or over ice.
DIY Electrolyte Sports Drink
Here is another refreshing sports drink, but this one has anti-inflammatory and digestive properties thanks to the ginger.
INGREDIENTS
- 1/2 liter of ginger water (recipe below)
- 1 liter of water
- Juice of 3 small lemons
- 1/2 tsp. Himalayan salt (fine)
- Stevia to taste
Ginger Water:
- 1 medium-sized ginger root
- 1 liter of water
- Stevia to taste
INSTRUCTIONS
- Cut ginger into large coins and place into a large pot. Add water. Bring water to a boil, then simmer for 15 minutes.
- Turn off heat and let steep until cool.
- Mix all ingredients together, chill, and enjoy!
- Store any leftovers in an airtight container in the fridge.
Watermelon Electrolyte Booster
The Himalayan salt replenishes electrolytes, while the coconut water and watermelon replace fluids and glucose lost during your match or workout.
INGREDIENTS
INGREDIENTS- 1 quarter of a watermelon, seedless or deseeded
- 2 large glasses of coconut water
- a pinch of Himalayan salt (fine)
INSTRUCTIONS
Add all ingredients to a high-speed blender, pulse and enjoy!