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Alternatives to Gatorade

Vigorous physical exercise can drain fluids and electrolytes. Three researchers studying the Gators football team at the University of Florida in the 1960s discovered that the carbohydrates the players consumed were not being replaced quickly enough to keep the players on the move. The doctors formulated Gatorade, a balanced carbohydrate-electrolyte drink that replaced the lost nutrients. The recipe they used was 14 g of carbohydrate, 110 mg of sodium and 30 mg of potassium. Competitors' bottled concoctions are widely available. You can also make your own Gatorade alternatives.

  1. Switchel

    • Before Gatorade, farmers used a similar beverage during the grueling work of haymaking. Called switchel, it replaced lost minerals and fluids. A recipe found by Cooks.com calls for 1 gallon of water mixed with 2 cups of sugar and 1 cup of molasses. Add 1 cup of vinegar along with 1/4 tsp. of ground ginger. Maple syrup or boiled cider can be substituted for the molasses.

    Kool-aid Mix

    • A quick and easy Gatorade substitute can be made using a powdered drink mix such as Kool-aid. Add to one pack of the drink mix 10 tbsp. of sugar and .75 tsp. of lite salt. Add water to make 2 liters (2.11 quarts) of the drink.

    Orange Juice Mix

    • Dr. Dick Rafoth of the Cycling Performance Tips website suggests that an electrolyte/carbohydrate replacement drink can also be made with 1/2 cup of orange juice and 9 tbsp. of sugar. Add 3/8 tsp. of salt and fill with enough water to make 2 liters (2.11 quarts).

    Lemon Juice Mix

    • A more complex recipe is made with lemon juice. The recipe is 4 tbsp. of sugar combined with 1/4 tsp. of salt and 1/4 cup of boiling water. Add 2 tbsp. of lemon juice along with 3 3/4 cups of cold water. This recipe makes 1 quart. It is ready to use when chilled.

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