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6 Gatorade Alternatives To Try: Healthy Alternatives to Sports Drinks

a woman at the gym holding a bottle of sports drink, gatorade alternatives

Key Takeaways

  • Coconut water offers natural electrolytes with less sugar than Gatorade, keeping you hydrated and fueled.
  • Infused or flavoured water provides customization options without the added sugar found in sports drinks like Gatorade.
  • Fruits and vegetables like watermelon, banana, and spinach are natural sources of electrolytes, perfect for post-workout recovery.
  • Milk, especially low-fat or skim, serves as a protein-rich post-exercise beverage for muscle recovery and hydration.
  • Fulvic minerals provide electrolyte support and can be a beneficial addition to your post-workout routine.
  • DIY sports drinks offer a simple and customizable alternative to commercially available options, using ingredients like lemon juice, honey, and sea salt for electrolyte replenishment.

Let's face it, Aussies love their sport. From the dusty cricket pitches to the pounding surf, we're a nation that gets active. But after a tough workout, many reach for a bottle of Gatorade to rehydrate and replenish electrolytes. While Gatorade is undeniably popular, there are healthier alternatives out there that can keep you feeling refreshed and functioning at your best.

Top Healthy Alternatives to Gatorade

1. Coconut Water: Nature's Electrolyte Powerhouse

Move over, Gatorade! Coconut water is a natural source of electrolytes and hydration, boasting less sugar than your average sports drink. It's readily absorbed by the body, making it a great choice for replenishing fluids lost through sweat. Plus, coconut water packs a punch of natural electrolytes, particularly potassium, which plays a crucial role in muscle function and nerve transmission. Think of it as Mother Nature's own sports drink, perfect for keeping you going strong.

2. Infused or Flavored Water: Convenience and Customization

Electrolyte-enhanced water is another excellent Gatorade alternative. The beauty of this option is customisation – you can tailor it to your specific needs. Add a squeeze of citrus like lemon or grapefruit for a refreshing twist, or throw in some cucumber slices for a subtle flavour boost. These natural flavourings add a delicious dimension without the added sugar load you find in sports drinks.

For something a little more substantial, consider electrolyte tablets or mixes. These allow you to adjust the strength of your drink to match your activity level. Just be sure to check the ingredients – some options can be high in sodium, so read the label carefully.

3. Fruits and Vegetables: Another Source for Electrolytes

Believe it or not, some fruits and vegetables also have electrolytes! Here are a few champions to consider:

  • Watermelon: This juicy wonder is over 90% water, making it fantastic for hydration. It also boasts natural sweetness and a good dose of lycopene, an antioxidant that benefits heart health. Feeling creative? Try making some refreshing watermelon water by blending chunks of watermelon with a little water and a squeeze of lime.
  • Banana: This classic fruit is a great source of potassium, a key electrolyte that helps prevent muscle cramps. Bananas are also a good source of carbohydrates, which your body needs for energy during exercise. Keep a few bananas on hand for a pre-workout snack or a post-workout pick-me-up.
  • Spinach: Don't underestimate the power of this leafy green! Spinach is rich in potassium, magnesium, and calcium – all essential electrolytes. Try adding a handful of spinach to your morning smoothie or tossing it into a post-workout salad.

4. Milk: A Post-Workout Beverage

For those who engage in moderate exercise, milk can be a surprisingly good post-workout choice. Milk is a natural source of protein, carbohydrates, and electrolytes, making it a great option for recovery. It helps rebuild muscle tissue, replenish glycogen stores, and rehydrate you after a sweat session. If you're watching your calorie intake, opt for low-fat or skim milk.

5. Fulvic Minerals: Dig Deeper for Electrolyte Support

Fulvic minerals are a natural source of electrolytes and trace minerals that can be a valuable addition to your post-workout routine.

For more information on the benefits of fulvic minerals, check out our blog post: What Are Fulvic Minerals Good For?

6. DIY Sports Drink: A Simple (and Delicious) Recipe

Feeling adventurous? Whip up your own healthy sports drink at home! Here's a simple recipe to get you started:

  • 1 cup water
  • 1/2 cup freshly squeezed lemon juice
  • 1 teaspoon honey (natural sweetener)
  • 1/4 teaspoon sea salt (electrolytes)
  • Pinch of magnesium powder (optional)

Combine all ingredients in a shaker bottle and enjoy! You can adjust the amount of lemon juice and honey to suit your taste preferences.

Sea salt is a natural source of electrolytes, particularly sodium. This DIY drink provides a refreshing and healthy alternative to commercially available sports drinks.

slices of watermelon, gatorade alternatives

Why Look for Gatorade Alternatives? The Problem with Sports Drinks

While Gatorade, Powerade, and other commercial sports drinks serve a purpose, there are some downsides to consider. The biggest concern? High sugar content. Many sports drinks are loaded with added sugars, which can contribute to weight gain, diabetes, and heart disease.

Let's not forget artificial ingredients! Some sports drinks contain artificial flavours and colours, which aren't exactly doing your body any favours. The bottom line? There are healthier ways to stay hydrated and replenish electrolytes after exercise.

Why Electrolytes Matter: For Rehydration and Replenishment

Electrolytes are like the MVPs of your body's internal team. These minerals conduct electricity, which is essential for various functions, especially:

  • Hydration: They help regulate the movement of water in and out of your cells, ensuring proper hydration.
  • Muscle Function: Electrolytes are involved in nerve impulses that trigger muscle contractions, allowing your muscles to work effectively.
  • Nerve Function: They also play a role in transmitting signals between your nerves and muscles, ensuring smooth coordination.

Some key electrolytes to remember include:

  • Sodium: Helps maintain fluid balance and blood pressure.
  • Potassium: Crucial for muscle function and nerve impulses.
  • Chloride: Works with sodium to maintain fluid balance.

During exercise, you lose electrolytes through sweat. This can lead to muscle cramps, fatigue, and dizziness if not replenished. Choosing the right alternative to sugary sports drinks can help ensure you have enough electrolytes on board for optimal performance and recovery.

Choosing the Right Gatorade Alternative: Finding Your Hydration Match

The best Gatorade alternative depends on several factors, including:

  • Intensity and Duration of Exercise: Moderate exercise (up to an hour): Water might be sufficient, especially if you're well-hydrated beforehand.
    Intense or Prolonged Exercise (over an hour): Consider an electrolyte-enhanced drink or incorporate electrolyte-rich foods like fruits and vegetables into your post-workout routine.
  • Climate: Hot and humid conditions can lead to increased sweating, requiring a greater focus on electrolyte replacement.
  • Individual Needs: Some individuals sweat more than others. Pay attention to your body's signals and adjust your fluid intake accordingly.

It's always best to consult a healthcare professional for personalized advice on electrolyte needs, especially if you have any underlying health conditions.

lemon slilces in a cup of diy sports drinks as a gatorade alternative

Additional Tips for Staying Hydrated

Here are some handy tips to ensure you stay hydrated throughout the day:

  1. Carry a reusable water bottle. Having a water bottle readily available serves as a constant reminder to sip water regularly.
  2. Set some reminders. If you tend to forget to drink water, set alerts on your phone or use a hydration app.
  3. Flavour your water. Add slices of lemon, cucumber, or berries to plain water for a refreshing twist without added sugar.
  4. Eat water-rich foods. Fruits and vegetables like watermelon, celery, and cucumber are naturally high in water content and contribute to your daily hydration needs.
  5. Monitor your urine. Pale yellow urine indicates proper hydration. Darker urine suggests dehydration, prompting you to increase your water intake.


Q1. Can I completely replace Gatorade with these alternatives?

Absolutely! You can ditch Gatorade entirely. The alternatives we discussed, especially water, fruits, and vegetables, offer a healthier and more natural way to stay hydrated and replenish electrolytes.

Q2. How do I replace electrolytes without drinking Gatorade?

Replacing electrolytes doesn't require sugary drinks. There are plenty of options! You can incorporate electrolyte-rich foods like coconut water, bananas, spinach, and milk (post-workout for moderate exercise). Consider electrolyte tablets or mixes with minimal added sugar for a concentrated boost. You can even create your own DIY sports drink using water, lemon juice, honey, and sea salt.

Q3. Are these alternatives suitable for professional athletes?

While these alternatives provide a healthier approach, professional athletes with intense training schedules might have different needs. Specialized sports drinks formulated for their specific demands might be necessary. Consulting a sports nutritionist can help them create a personalized plan.


Staying hydrated and replenishing electrolytes are crucial for optimal health and performance. Ditching sugary sports drinks and opting for the healthier alternatives mentioned above is a fantastic way to achieve this. Listen to your body, experiment with different options, and find what works best for you. Remember, water remains the gold standard for hydration, but incorporating these alternatives can provide a well-rounded approach to keeping your body functioning at its best.

For further information on maximizing your health through smart dietary choices, check out our blog post on Joe Rogan's Supplement List and Vitamin Stack.

Darcy Ogdon-Nolan

Holding a Bachelor Of Science (Hons.) combined with close to a decade now in the health food and wellness industry, I believe I'm uniquely positioned to provide a depth of knowledge and first-hand experience on emerging health products, trends and ideas! From greens powders and medicinal mushrooms through to protein powders and workout nutrition - I'm particularly interested in what modern science can uncover about what human cultures have been using to treat ailments for millennia!

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