Natural Healthy Alternatives to Sports Drinks

Newsflash: sports drinks really aren’t very good for you. Many of them contain multiple different sources of sugar, including high fructose or other corn syrups. If you’ve got a zero-calorie sports drink, you’re likely contending with artificial sweeteners, and no matter which you choose you’ll likely be consuming artificial flavors, “natural” flavors (which aren’t as natural as you think), artificial colorings, and preservatives. If you’ve got a practice or a single softball game ahead of you, you really only need water to stay hydrated; however, if you’re facing a 90+ degree summer day under full blazing sun with three or more tournament games to play, something with extra carbohydrates and electrolytes can definitely be beneficial. So what should you drink? I’ll tell you!

A Totally Natural Electrolyte Sports Drink

If you like the convenience of going to the grocery store and keeping a supply of packaged sports beverages on hand, there is still a solution for you: coconut water. Coconut water is naturally packed with electrolytes—even more than those that are added to most sports drinks. It is especially high in potassium, one of the most important electrolytes, which can help reduce cramping in addition to keeping you hydrated.

You may like the taste of plain coconut water, but it’s definitely not for everyone. Fortunately, most brands come in flavors. You could also buy plain coconut water and mix it with your favorite juice (fresh-squeezed or 100% juice, please). I like Vita Coco because they only add fruit purees to their flavored coconut waters, and they come in a TetraPak instead of a plastic bottle. Most other brands, however, are probably fine too. Just check the ingredients to verify that they’re all straightforward and that there are as few of them as possible.

Natural Homemade Sports Drink Recipes

If you’re feeling more ambitious, or just can’t stand coconut water, you can mix up your own electrolyte drink very easily (adapted from Kitchen Table Medicine and Wellnessmama.com):

SIMPLE ELECTROLYTE SPORTS DRINK:

• Water
• Your favorite juice—fresh-squeezed or 100% juice if store-bought, preferably organic
• A pinch of sea salt (sea salt has more minerals, which dissolve into electrolytes, than regular table salt)

Fill a large water bottle with liquid, add the salt, and shake it up! If your sea salt is coarse, try dissolving it in a few tablespoons of hot water and then adding it to the rest of the drink.

Optional add-ins:

• Replace the water with herbal tea. Nettle tea in particular is rich in trace minerals, but you can use any kind. For an energy drink, use green tea.
• Replace any amount of the water with coconut water for extra electrolytes
• Dissolve in a pinch of calcium-magnesium supplement (from a powder, liquid, or crushed tablet) for more electrolytes
• If you need it sweeter, try using honey, agave nectar, or stevia

CUCUMBER MELON ELECTROLYTE SPORTS DRINK:

• Half a large cucumber, or one small cucumber
• Few pieces of melon (watermelon, cantaloupe, honeydew, or a combination)
• Pinch of sea salt
• Water, coconut water, or both to desired consistency

Put all ingredients in a blender and blend on high for a minute or two. Strain through a mesh strainer, pressing all the liquid out of the solids, or drink as a smoothie (you may want to add ice if you do that).

If you’re an athlete and you live on sports drinks, you may want to rethink the amount of industrial ingredients you’re feeding your body. Give one of these a try instead. Got a favorite way to stay hydrated? Share it in the comments!