Miami Fitness: Salt Air Stealing Electrolyte Gummies?

By Franklin Everett Shaw

January 11, 2026

That sweltering Miami heat isn’t just uncomfortable; it’s a relentless electrolyte thief. Every bead of sweat is a tiny heist, robbing your body of the essential minerals it needs to function. If you’re hitting the beach volleyball courts, crushing a CrossFit WOD, or even just walking around Wynwood, you’re losing electrolytes faster than you think.

Miami’s humidity amplifies this problem. The air is already saturated, making it harder for sweat to evaporate, which is your body’s natural cooling mechanism. This means you sweat more to achieve the same cooling effect, leading to even greater electrolyte loss. Ignoring this can lead to muscle cramps, fatigue, headaches, and even more serious issues.

But don’t despair, fellow Miamians! You don’t need to rely on sugary sports drinks packed with artificial ingredients. We’re going to craft our own delicious and effective electrolyte gummies, using ingredients you can easily find at your local Publix or Sedano’s.

First, let’s understand what electrolytes are and why they matter. Electrolytes are minerals that carry an electrical charge when dissolved in water. They play crucial roles in:

• Muscle contraction
• Nerve function
• Hydration
• Maintaining fluid balance
• Regulating blood pressure

The key electrolytes we need to replenish are sodium, potassium, magnesium, and calcium. Sodium is lost in the highest concentration through sweat, making it particularly important to replace, especially in Miami’s humid climate.

Now, let’s get to the gummy recipes! These recipes are designed to be easily customizable based on your preferences and dietary needs.

Recipe 1: Tropical Mango Electrolyte Gummies

This recipe is packed with potassium from mango and a touch of sodium for balance.

Ingredients:

• 1 cup mango puree (fresh or frozen, found at Publix)
• 1/2 cup coconut water (look for unsweetened varieties at Sedano’s)
• 2 tablespoons lime juice (freshly squeezed is best)
• 2 tablespoons gelatin powder (unflavored)
• 1/4 teaspoon sea salt (adjust to taste)
• Optional: 1 tablespoon honey or maple syrup (for added sweetness, if needed)

Instructions:

1. In a saucepan, combine the mango puree, coconut water, and lime juice.
2. Gently heat the mixture over low heat, stirring constantly. Do not boil.
3. Sprinkle the gelatin powder over the mixture and whisk continuously until completely dissolved. This is crucial to avoid grainy gummies.
4. Remove from heat and stir in the sea salt and honey/maple syrup (if using).
5. Pour the mixture into silicone gummy molds. You can find these at most kitchen supply stores or online.
6. Refrigerate for at least 2 hours, or until firm.
7. Pop the gummies out of the molds and store them in an airtight container in the refrigerator.

Recipe 2: Watermelon Lime Electrolyte Gummies

Watermelon is naturally hydrating and contains electrolytes, making it a perfect base for these refreshing gummies.

Ingredients:

• 1 cup watermelon juice (freshly juiced or store-bought, check Publix for options)
• 1/4 cup lime juice
• 2 tablespoons gelatin powder
• 1/4 teaspoon sea salt
• 1/8 teaspoon potassium chloride (optional, found at some health food stores or online – adds an extra potassium boost)

Instructions:

1. Combine watermelon juice and lime juice in a saucepan.
2. Heat gently over low heat, stirring constantly.
3. Sprinkle gelatin powder over the mixture and whisk until dissolved.
4. Remove from heat and stir in sea salt and potassium chloride (if using).
5. Pour into gummy molds and refrigerate for at least 2 hours.
6. Store in an airtight container in the refrigerator.

Recipe 3: Orange Coconut Electrolyte Gummies

This recipe provides a good source of potassium and sodium, with a tropical twist.

Ingredients:

• 1 cup orange juice (freshly squeezed or store-bought, look for no-pulp options at Publix)
• 1/2 cup coconut water
• 2 tablespoons gelatin powder
• 1/4 teaspoon sea salt
• 1/4 teaspoon magnesium citrate powder (optional, found at health food stores or online – adds a magnesium boost)

Instructions:

1. Combine orange juice and coconut water in a saucepan.
2. Heat gently over low heat, stirring constantly.
3. Sprinkle gelatin powder over the mixture and whisk until dissolved.
4. Remove from heat and stir in sea salt and magnesium citrate (if using).
5. Pour into gummy molds and refrigerate for at least 2 hours.
6. Store in an airtight container in the refrigerator.

Important Considerations and Common Mistakes:

• Gelatin Bloom: Always sprinkle the gelatin powder over the liquid and let it “bloom” for a few minutes before heating. This helps it dissolve properly and prevents clumping.
• Heating: Avoid boiling the mixture after adding the gelatin. High heat can damage the gelatin and prevent the gummies from setting properly.
• Sweetness: Adjust the sweetness to your liking. If you prefer a less sweet gummy, omit the honey or maple syrup. You can also use stevia or monk fruit sweetener.
• Mold Selection: Silicone molds are the easiest to use for removing the gummies. Choose molds with fun shapes to make them more appealing.
• Storage: Store your homemade gummies in an airtight container in the refrigerator for up to a week. They may become slightly sticky over time, but they will still be safe to eat.
• Electrolyte Balance: While these gummies are a great way to supplement your electrolyte intake, they shouldn’t be your only source. Ensure you’re also drinking plenty of water and consuming electrolyte-rich foods throughout the day.

Electrolyte Needs for Specific Miami Activities:

• Beach Volleyball: Focus on sodium and potassium replacement due to heavy sweating in the sun. The Watermelon Lime gummies are a great choice.
• CrossFit: CrossFit workouts are intense and can lead to significant electrolyte loss. Prioritize sodium, potassium, and magnesium. The Orange Coconut gummies with added magnesium citrate are ideal.
• Running/Cycling: Similar to CrossFit, endurance activities require a balanced electrolyte replacement. The Tropical Mango gummies provide a good mix of electrolytes.
• General Outdoor Activities: Even a leisurely stroll in South Beach can lead to electrolyte loss. The Watermelon Lime gummies are a refreshing and hydrating option.

Doctor-Approved Hydration Schedule:

Consult with your doctor or a registered dietitian for personalized recommendations. However, here’s a general guideline:

• Before Exercise: Drink 16-20 ounces of water 2-3 hours before exercise. Consume 4-8 ounces of water or an electrolyte drink 15-20 minutes before exercise.
• During Exercise: Drink 4-8 ounces of water or an electrolyte drink every 15-20 minutes.
• After Exercise: Drink 16-24 ounces of water or an electrolyte drink for every pound of weight lost during exercise.

Important Note: Don’t overdo it with electrolytes. Excessive intake can lead to imbalances and health problems. Listen to your body and adjust your intake accordingly.

Finding Ingredients in Miami:

• Publix: A staple in Miami, Publix offers a wide variety of fruits, juices, coconut water, gelatin, and other ingredients needed for these recipes.
• Sedano’s: This Latin supermarket chain is a great place to find fresh mangoes, limes, and other tropical fruits at affordable prices. They also carry a good selection of coconut water and other specialty items.
• Health Food Stores: For optional ingredients like potassium chloride and magnesium citrate, check out local health food stores or order online.

By crafting your own electrolyte gummies, you can stay hydrated and energized while enjoying the vibrant Miami lifestyle. Remember to listen to your body, adjust the recipes to your preferences, and consult with a healthcare professional for personalized advice. Stay cool, stay hydrated, and enjoy the sunshine!