Healthy Alternatives To Gatorade

Gatorade is a sports drink featuring a special ratio of sodium, potassium and carbohydrates to help athletes properly hydrate and refuel during a workout. Just because you exercise or participate in a sport occasionally does not necessarily mean you need Gatorade or another sports drink. Along with the electrolytes come added sugars, traditionally in the form of corn syrup. Gatorade also contains artificial colors which you may prefer to keep out of your diet. Consider using a healthy alternative to Gatorade, especially if you are a casual exerciser.

Water

If your workout is of moderate intensity and lasts less than 45 minutes, water will provide adequate hydration. Sports drinks, along with soda, are one of the top sources for American's calorie intake. Water has no calories and if you are not burning off any calories or sweating profusely, you do not need the carbohydrates and electrolytes in the Gatorade.

Homemade Lemon-Lime Drink

A basic electrolyte sports drink can be made at home with all-natural ingredients, says Brendan Brazier in his book "Thrive." You need a high-speed blender to whip the ingredients into a smooth liquid. Strain the juice of 1/2 of a lemon and 1/4 if a lime and puree with 3 dates, 2 cups of water, 1 tbsp. of agave nectar and 1 tsp. of coconut oil. Add sea salt to taste. Store the drink for up to 2 weeks in the refrigerator, but it may accrue some sediment, so re-blend before each use.

Diluted Juice

You can make a quick sports drink using unsweetened, 100 percent juice, water and sea salt. Combine three parts of a non-pulpy juice, such as pomegranate or sour cherry, with one part water and sea salt to taste. Mix the juice vigorously to make sure the salt dissolves.

Coconut Water

Young coconut water is the liquid from green coconuts, not the more mature hairy varieties often found in supermarkets. You can find plain, unsweetened coconut water marketed in health food stores in bottles and boxes. Coconut water offers electrolytes and may be as good as Gatorade, or other sports drinks, in offering hydration post-exercise. A study in the "Journal of Physiological Anthropology and Applied Human Science" published in March 2002 found that coconut water equally rehydrated athletes after exercise and produced less nausea, fullness and stomach upset than typical carbohydrate-electrolyte beverages.