Homemade Gatorade

  • Here's a homemade Gatorade mix that I use frequently:

    Gatorade has a formulation that gives the following for an 8oz serving:
    14grams Carbohydrate (5.9%)
    110 mg Sodium
    30mg Potassium
    52 calories

    Recipe #1
    10 tbs sugar (5/8 cups)
    3/4 tsp Morton Lite salt (4.2 grams)
    1 package of unsweetened Kool-Aid mix for flavor
    Water to make 2 liters

    For an 8 oz serving this gives:
    14.2 grams carbohydrate (6%)
    53 calories
    103 mg Sodium
    121 mg Potassium

    You'll notice that the amount of potassium is quite a bit higher than Gatorade, but the rest is pretty close. If you wanted to reduce the potassium, another option would be:
    use 1/2 tsp of regular salt
    1/2 tsp Morton Lite Salt.
    This would change it to:
    104 mg Sodium
    40 mg Potassium

    Recipe #2
    If you wanted to reduce the amount of potassium, or simply do not wish to buy Morton Lite Salt, here is another option.
    1/2 cup orange juice
    9 tbs Sugar
    3/8 tsp Salt
    Water to 2 liters

    For an 8 oz serving this gives:
    14.4 grams carbohydrate (6.1%)
    104 mg sodium
    28.4 mg Potassium

    You could substitute 2 tbs of lemon juice for the orange juice and it should come out the same (or at least close).

    Homemade Sports Drink Recipe #1
    For a low-cost fluid replacement that has a nutritional profile similar to the

    *more expensive commercial sports drinks, try this simple recipe. Yield 1 quart

    4 tablespoons sugar
    ¼ teaspoon salt
    ¼ cup boiling water
    3 ¾ cups cold water
    ¼ cup orange juice (not concentrate) or 2 tablespoons lemon juice

    In the bottom of a pitcher dissolve the sugar and salt in the hot water . Add the juice and remaining water ; chill. Quench that thirst!

    Nutrition information: Total calories: 200 Calories per 8 ounces:50 Carbohydrate: 12 grams Sodium: 110 mg. Potassium: 30 mg.

    Source: Nancy Clark's Sports Nutrition Guidebook by Nancy Clark, MS, RD. 1997

    *These days I use fruity teas instead of Kool-Aid. You can also use your favorite fruit juice.