How Legit Is Nature's Gatorade?

Social media is full of copycat recipes that promise to be as good or better than popular restaurant dishes, from famous cheesecakes to zesty chicken wings. Some social media influencers have taken this DIY revolution further by posting videos detailing how to make homemade antibiotics.

Recently, homemade versions of Gatorade, a popular sports drink, have popped up in social media news feeds. While the ingredients vary among influencers, 'Nature's Gatorade' recipes typically include lemon juice, coconut water, filtered water, and salt.

In a TikTok post, Bryce Harper, right-fielder and first baseman for the Philadelphia Phillies, revealed his recipe for Nature's Gatorade. The video has garnered over four million views.

While not all DIY copycat recipes live up to the hype, experts suggest that, in some cases, Nature's Gatorade can compete with and possibly outperform Gatorade when it comes to replacing electrolytes.

Potential risks and benefits of Gatorade

Sports drinks like Gatorade are designed to replenish fluids, electrolytes, carbohydrates, and other nutrients that can be depleted during exercise. Not staying adequately hydrated, especially during intense, sweaty workouts, can lead to dehydration, poor performance, and heat-related illnesses like heat exhaustion.

Ingredients in commercial sports drinks like Gatorade vary by product type. For example, some versions contain added sugar, while zero sugar options contain artificial sweeteners.

Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Flawless Bloom, tells WellnessPulse that the sugars in regular Gatorade can help replenish muscle glycogen stores, but not if individuals are choosing to drink it when they are not physically active. She adds that the dye in Gatorade can be concerning to some people.

Leon Veal, MSc, head of nutrition and innovation at Styrkr, explains that commercial drinks like Gatorade offer measured amounts of electrolytes and fast-absorbing carbs, which are valuable in prolonged or intense training. But they're not perfect.

"Some of the main drawbacks you'll find are high sugar content, artificial additives, and a high caloric load. Many mainstream sports drinks can contain up to 34g of sugar per bottle, which is more than people usually need unless they're doing very intense exercise," Veal explains.

He adds that artificial flavors and preservatives can cause digestive issues in people with sensitive stomachs. Moreover, for everyday hydration, the caloric load of these mainstream sports drinks can be too high.

Is nature's Gatorade effective?

Making a homemade rehydration drink at home appeals to some people, especially those who want to avoid commercially manufactured products. But can homemade sports drinks replenish electrolytes like Gatorade?

"In short, yes, to a degree," Veal tells WellnessPulse. "Drinks made with lemon juice, lime juice, coconut water, filtered water, and a pinch of salt can effectively replace some of the key electrolytes lost in sweat, such as sodium, potassium, and magnesium."

He notes that coconut water, for example, is naturally rich in potassium, while salt — ideally sea salt or pink Himalayan salt — helps replenish sodium, which is critical for hydration and muscle function.

Some recipes include ginger or apple cider vinegar, which Veal says can offer extra benefits. For example, ginger may have anti-inflammatory properties, and apple cider vinegar might help support digestion. Still, these ingredients are more about overall wellness than direct hydration support.

[However], while these drinks can work well for light to moderate activity, they may not provide enough sodium or carbohydrate support for endurance athletes or high-intensity sessions, where commercial formulas are precisely designed to meet energy and electrolyte needs.

Leon Veal, MSc

Pros and cons of homemade sports drinks

Making a DIY sports drink is more time-consuming than buying commercial products. However, the potential benefits may make it worth the effort.

For instance, many people already have the ingredients needed to make sports drinks in their refrigerator or pantry, which can help save money. Moreover, during an illness, it's more convenient to make hydration beverages at home rather than running to the store.

Balls says another benefit of homemade sports drinks is that they can boost intakes of potassium, magnesium, calcium, and other electrolytes better than some commercial products.

One thing to keep in mind is that when you're making homemade sports drinks, you can easily overdo it with sodium. [Also] remember the food safety aspect of homemade Gatorade. Since it does have fresh ingredients, you'll want to keep your drinking container clean and store excess in the refrigerator.

Shelley Balls MDA, RDN, LDN

Veal explains that people making nature's Gatorade at home know exactly what's in the beverage and can be assured there are no artificial flavors, dyes, or excessive sugar. They can also adjust salt, sweetness, or flavor to suit their tastes, personal needs, and sweat rate. Moreover, adding ingredients like citrus juice and coconut water can provide extra vitamins, minerals, and antioxidants.

Still, people should use caution since there are risks associated with these DIY concoctions.

"It's hard to measure exactly how much sodium or potassium you're getting, which could be problematic for long-duration or high-heat training," Veal notes.

Additionally, people with certain health conditions, such as kidney disease or salt sensitivity, should be cautious when consuming homemade or commercial sports drinks.

What ingredients should you add to DIY Gatorade?

Since ingredients vary among recipes circulating on social media, it's challenging to know which to include for optimal hydration and other health benefits.

However, Balls recommends including coconut water in homemade sports drinks as it's a source of potassium, magnesium, sodium, and calcium, which are all important electrolytes essential for hydration and performance.

"I would also include a pinch of salt to help boost sodium intake as sodium chloride is the most abundant electrolyte lost while sweating," she adds. "I also find honey to be an important ingredient as it provides glucose and fructose to help replenish glycogen stores if you're playing in tournaments, endurance events, etc. that demand glycogen storage repletion quickly."

Balls says an example recipe for nature's Gatorade may include ingredients such as:

• 16 fluid ounces of real coconut water
• ⅓ cup lime juice
• 1 ½ teaspoon honey
• 1 pinch of Himalayan salt

According to Veal, in addition to coconut water, honey, and Himalayan salt, fresh lemon or lime juice can be added for added vitamin C and flavor. Filtered water is also critical for hydration and to balance electrolyte concentrations.

He suggests that magnesium powder, to help prevent cramps and support muscle function, branched-chain amino acids (BCAAs) or essential amino acids (EAAs) for recovery during longer sessions, or ginger for its anti-inflammatory and stomach-soothing benefits are add-ins to consider depending on an individual's needs.

The verdict on nature's Gatorade

Homemade sports drinks, AKA nature's Gatorade, can provide the fluids and electrolytes needed to replenish the body during exercise. Making these beverages at home can help individuals avoid consuming preservatives, food dyes, and excessive sugar found in some commercial products.

However, for endurance athletes or people who engage in intense exercise, DIY electrolyte drinks might not provide the specific amounts of electrolytes and carbohydrates needed for adequate replenishment.

In addition, since DIY and commercial sports drinks can contain high amounts of sugar, people should not rely on these beverages for everyday hydration.

Overall, people with health conditions like kidney disease or those concerned about whether they are appropriately hydrating should consult a healthcare provider for recommendations tailored to their specific needs.