If you’ve been paying attention to the social media hype, you’re probably familiar with the “Water Hazard” cocktail — a mixture of vodka, Gatorade, lemonade, and Sprite — that gained instant fame on TikTok this summer. (This video from drink cart attendant @jennnbellee making the drink for the first time has over 10 million views.)
The Water Hazard is similar to a Transfusion, which has become extremely popular with golfers. A classic Transfusion consists of vodka, ginger ale, grape juice and lime juice. But golfers are drawn to it because Gatorade (and its electrolytes) are thought to be a wiser – and even healthy – mixer choice. Is it? I asked Amy Stephens, a New York City-based registered dietitian specializing in sports nutrition, for her opinion.
“When you drink alcohol, it dehydrates you and you also lose electrolytes,” Stephens said. “Gatorade is actually quite an interesting option to replenish some of the electrolytes that your body is losing, and I like that idea. And then the carbs from lemonade and the Gatorade are great too.”
Why are electrolytes – and the potential lack thereof – so important? Stephens gave a quick explanation.
“When you sweat, your body not only loses water or sweat through your skin, you also lose electrolytes,” she said. “And those four important electrolytes are sodium, potassium, magnesium and calcium. And the one you lose the most of, the one we need to pay the most attention to, is sodium. The more you sweat, the more you lose. Everyone is different. It’s based on genetics, fitness, conditions and health history. Some people may sweat more than others and lose more sodium.
“Electrolytes are important because they help your muscles fire, they help with mental focus and clarity,” she continued. “They also help you maintain your blood volume and your blood pressure. So if you lose too many electrolytes, it can lower your blood pressure.”
Replenishing electrolytes is an essential key to maintaining peak performance on the track. So, is the water hazard – dare we say – a healthy choice?
“I wouldn’t call it healthy,” Stephens said. “But I do think I like that twist on the Gatorade because it helps replenish some of those electrolytes that your body is losing.”
Stephens emphasized that there are other ways to replenish electrolytes if that is your ultimate goal. You could try water additives such as Fluid IV or We tabletsthat give you taste plus the benefits of replenishing electrolytes without the calories and sugar.
But if there’s a cocktail (or several) on the cards during your round of golf, the Water Hazard is a good choice for replenishment.
“Keep in mind that it still contains sugar and carbohydrates,” she said. “I think it’s a better alternative, but that doesn’t mean you have to drink more. Ultimately, it is just a slightly better alternative to a full-alcoholic drink.”
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