Homemade Gatorade

Pro tips

• Stir thoroughly until all dextrose and sugar fully dissolve; undissolved particles won't absorb as efficiently during activity.
• Chill in the refrigerator before serving for best taste, or serve immediately over ice if needed quickly.
• Use an unsweetened drink mix packet (not pre-sweetened) to control the total sugar content and prevent over-sweetening.
• Make a batch at the start of the week and store in the fridge to have ready-made hydration for workouts.

Substitutions

• Regular sugar → dextrose only (use 168g total dextrose) for faster absorption, though taste and texture may differ slightly
• Salt substitute → regular table salt (use 1 teaspoon total salt, omit substitute) if potassium intake is not a concern
• Any unsweetened drink mix → different flavor brand (must be unsweetened and designed for 2-quart batches)

Storage & make-ahead

Store in a sealed pitcher in the refrigerator for up to 1 week; shake well before each use as ingredients may settle.

Can I use regular sugar instead of dextrose?

You can, but dextrose absorbs faster during exercise. If substituting, use 168g sugar total (replacing both the 112g sugar and 56g dextrose) for the same calorie content.

What unsweetened drink mix brands work best?

Kool-Aid and Wylers are the most popular and widely available. Any unsweetened powdered drink mix designed to make 2 quarts will work.

How long does homemade Gatorade keep in the fridge?

Store in a sealed pitcher for up to 1 week refrigerated. Shake before serving as ingredients may settle.

Why does the recipe include both salt and salt substitute?

The combination provides sodium for electrolyte balance while the potassium in salt substitute (like Morton's) better mimics commercial sports drink formulations.

Can I scale this recipe up?

Yes. Double or triple all ingredients proportionally. Use multiple 2-quart pitchers or a larger container if available.