If you’ve been following the social media hype, you probably know that the “Water Hazard” cocktail — a mix of vodka, Gatorade, lemonade and Sprite — went viral on TikTok this summer. (This video of drink cart attendant @jennnbellee making her first drink has been viewed more than 10 million times.)
The water hazard is akin to a blood transfusion, and its popularity among golfers has soared. Classic infusions include vodka, ginger ale, grape juice, and lime juice. But golfers are drawn to it because Gatorade (and its electrolytes) is considered a more discreet, even healthier, mixer choice. Yeah? I asked Amy Stephens, a registered dietitian in New York City who specializes in sports nutrition, for her opinion.
“When you drink alcohol, it dehydrates you and you lose electrolytes,” Stephens said. “Gatorade is actually a really fun option to replenish some of the electrolytes your body has lost, and I like that idea. The carbs in lemon water and Gatorade are also great.”
Why are electrolytes—and potential electrolyte deficiencies—so important? Stephens offers a quick explanation.
“When you sweat, your body not only loses water or sweat through your skin, but it also loses electrolytes,” she says. “The four key electrolytes are sodium, potassium, magnesium and calcium. The electrolyte you lose the most and that we have to watch the most closely is sodium. The more you sweat, the more you lose. Everyone is different. It’s based on genetics, fitness, physical condition, health history. Some people may sweat more and lose more sodium than others.
“Electrolytes are important because they help your muscles burn and aid mental focus and clarity,” she continues. “They also help you maintain blood volume and blood pressure. So if you lose too many electrolytes, it lowers blood pressure.”
Replenishing electrolytes is key to maintaining optimal performance on the court. So, flood damage – dare we say it – is healthy choose?
“I wouldn’t call it healthy,” Stephens said. “But I do think that with Gatorade, I like this change because it does help replenish some of the electrolytes that the body has lost.”
Stephens emphasizes that there are other ways to replenish electrolytes if that’s your end goal. You can try water additives like Liquid IV or Nuun tablets, which give you flavor and the benefits of electrolyte replenishment without the calories and sugar.
But if you plan on having a cocktail or a few cocktails while playing a round of golf, Water Hazard is a solid choice for refueling.
“Remember, it still has sugar, it still has carbs,” she says. “I think it’s a better option, but that doesn’t mean you should drink more. Ultimately, it’s just a slightly better alternative to a full-alcoholic drink. “
