David Awoyode
Sports dietitian Angie Asche is encouraging people to swap sugar-loaded sports drinks for a simple, budget-friendly alternative you can make at home.
The Rise of Electrolyte Drinks
Hydration has become a booming industry. As more people prioritize wellness, sales of electrolyte drinks have surged, while demand for traditional sodas continues to decline.
Big brands like Gatorade (PepsiCo), BodyArmor (Coca-Cola), and Electrolit (Keurig Dr Pepper) dominate store shelves, while countless electrolyte powders compete for consumer attention.
Why Electrolytes Matter
Electrolytes — minerals like sodium, potassium, and magnesium — are essential for balancing fluids, supporting muscle contractions, and keeping nerves functioning properly. These minerals are lost through sweat, and deficiencies can cause anything from fatigue and headaches to dangerous seizures.
The Sugar Problem in Popular Sports Drinks
While electrolyte beverages can help during long or intense workouts, many contain high amounts of sugar. Some bottles pack up to 36 grams of added sugar — the maximum daily limit for adults.
For elite athletes, that sugar can be useful for energy. But for most people, who aren’t training for hours daily, the extra sugar only increases risks of health issues such as obesity, heart disease, and cancer.
A Healthier Alternative: DIY Electrolyte Drink
To cut back on sugar and save money, Asche recommends making a homemade version. Her recipe, featured in her cookbook Fuel Your Body, requires only four ingredients:
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½ cup orange juice
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½ cup coconut water
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Juice from ½ a lemon
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A pinch of sea salt
Nutritional Benefits of the DIY Recipe
This simple mixture offers vitamin C, potassium, magnesium, and calcium, while providing a modest amount of carbohydrates for energy. Unlike store-bought sports drinks, it keeps sugar levels lower without sacrificing hydration.
Budget-Friendly and Effective
Depending on where you shop and buy in bulk, each serving costs just over $1 — far less than branded electrolyte drinks.
How to Balance Hydration
Asche advises following a ratio of about three servings of plain water for every one serving of electrolyte drink. The exact balance depends on your activity level and how much you sweat.
Charles Esther