Dr. Meaghan Datema, ND

How to make a homemade Gatorade replacement

Many people think of gatorade as the go to electrolyte replacement or sport drink. What most people don’t realize is how much sugar is in Gatorade and other sport drinks. A regular gatorade will have more than 30g of sugar in each bottle! Yeah, that’s a lot. The sugar is in there is to help fuel athletes in very specific situations such as workouts lasting greater than 1 hour. For the average person, 30g of sugar during a workout is way too much. That is why I make my own “gatorade” at home for those shorter, but still intense workouts. This Gatorade replacement not only tastes good, but also replaces most of the electrolytes lost.


  • 1L water
  • 1/4 tsp sea salt
  • 1/4 tsp baking soda
  • 1 tbs natural maple syrup or honey
  • juice of lemon or lime (or whatever flavourings that you prefer)
  • Additional: cayenne pepper (1/8 tsp)
NOTE: this recipe does not replace the electrolytes Magnesium or Potassium. Consider eating foods rich in potassium and magnesium after a workout.


  • Combine all ingredients in a water bottle and enjoy.
  • If you want a bit of fizz consider adding carbonated water.


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grimsby naturopath

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