If you’ve been paying attention to social-media hype, you’re probably aware of the “Water Hazard” cocktail — a concoction of vodka, Gatorade, lemonade and Sprite — which gained instant fame on TikTok over the summer. (This video of beverage cart attendant @jennnbellee making the drink for the first time has more than 10 million views.)
The Water Hazard is similar to a Transfusion, which has skyrocketed in popularity with golfers. A classic Transfusion includes vodka, ginger ale, grape juice and lime juice. But golfers have been drawn to it because Gatorade (and its electrolytes) is thought to be a more prudent — and even healthy — choice of mixer. Is it? I asked Amy Stephens, a New York City-based licensed dietitian specializing in sports nutrition, for her take.
“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’s losing, and I like that idea. And then the carbohydrates from lemonade and the Gatorade are great too.”
Why are electrolytes — and the potential lack thereof — such a big deal? Stephens provided a quick explainer.
“When you sweat, your body loses not just water or sweat through your skin, you’re also losing electrolytes,” she said. “And those four key electrolytes are sodium, potassium, magnesium, and calcium. And the one that you lose the most of, that we have to pay the closest attention to, is sodium. The more you sweat, the more you lose. Everyone is different. It’s based on genetics, fitness, conditions, health history. Some people just might 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 drop your blood pressure.”
The replenishment of electrolytes is an essential key to maintaining peak performance on the course. So, is the Water Hazard — dare we say — a healthy choice?
“I wouldn’t call it healthy,” Stephens said. “But I do think, with the Gatorade, I like that twist to it because it does help to replenish some of those electrolytes that your body’s losing.”
Stephens emphasized that there are other ways to replenish electrolytes if that’s your ultimate goal. You could try water additives like Liquid IV or Nuun tablets, which give you flavor plus the benefits of electrolyte replenishment without the calories and sugar.
But if a cocktail — or several — is on the docket for your round of golf, the Water Hazard is a solid choice for replenishment.
“Keep in mind, it still has sugar, it still has carbohydrates,” she said. “I think it’s a better alternative, but it doesn’t mean you should drink more. Ultimately, it’s just a slightly better alternative to a full on alcoholic drink.”
Does this viral cocktail have health benefits? A nutritionist weighs in
