Natural energy drink to hydrate and replace electrolytes

Chia Fresca Endurance Drink

POSTED ON 4.5.2016

Chia fresca uses nature’s gatorade + plant protein to give you an energy drink worth making. This chia drink recipe is a must for athletes.

Chia Fresca Recipe | Simple Green Smoothies

This chia fresca is truly a natural energy drink if there ever was one! Coconut water is hydrating and full of electrolytes. The chia seeds add protein for a burst of energy, but also aid in digestion. Give it a quick stir before drinking to distribute the seeds, or drink through a straw and enjoy the little “pop” from the chia seeds.

I first learned about this powerful natural energy drink from one of my favorite books, Born to Run. It was what the Tarahumara use for fuel when traveling far distances through the Copper Canyons of Mexico. This book is SUPER inspiring and is actually the reason I ran my first 50k trail run. I was so inspired by our bodies ability to go ultra distances on foot, that I decided I was going to join them. Now, I am no by no means even close to their caliber as a runner— I’m more of a slow and steady sort or ultra runner (The tortoise?). Yet I do hope to pick up my pace with some interval trainings and more consistent training too.

That’s actually beside the point though. This chia fresca recipe has gotten me through some loooong hot runs out here in Florida— you should try it! I love that it’s created with plant-powered ingredients, rather than formulated in a lab.

When I’m using it for a running fuel, I don’t add in the chopped fruits. Yet if we’re serving it at a party, we like to dress it up with some fruits to add color. Yet it’s not necessary to reap the exercise-related benefits.

Chia Fresca Recipe | Simple Green Smoothies
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Natural energy drink to hydrate and replace electrolytes

Chia Fresca

  • Author: Jen Hansard
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 10 oz beverage 1x
  • Diet: Vegan


Try this refreshing chia fresca drink if you’re spending a long time outside doing strenuous work. I like to pack it when I’m on a long trail run, doing a day in my garden or hiking the Grand Canyon.


  • 8 ounces coconut water (unsweetened)
  • 1 tablespoon chia seeds
  • 2 tablespoons fresh lime juice
  • ½ teaspoon maple syrup (to sweeten)
  • ¼ cup diced peaches or strawberries (optional)


  1. Combine all of the ingredients in a glass or jar.
  2. Let stand for 5-10 minutes to allow the chia seeds to absorb some of the liquid.
  3. Drink immediately, or refrigerate until ready to drink.


Note: This can be made ahead of time and will last an entire week if properly refrigerated. Add the fruit a few hours before serving. The flavors will infuse nicely, but it won’t spoil in the week’s whole batch. Filtered water can be used in place of the coconut water. Also, if you can find it, maple water is another great, hydrating alternative.

  • Category: Beverage
  • Method: Mixing
  • Cuisine: American

Keywords: Natural chia gatorade

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About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a plant-based diet. I also found myself again along the way.

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Recipe rating


    Yummy and very refreshing…. It’s been raining here for weeks without any sun. Even though we haven’t had much sunshine it is still hot hot hot. Very nice cooler!

    • SGS Rawkstar Carissa says:

      Hey Sheila,

      Thanks for letting us know you love this recipe! I hope it cools down for you too. I live in Florida and it’s horribly hot too.

  2. Daphne says:

    I haven’t found my love of chia seeds like so many others. Is there anything I can use to replace them? I often use The Natural Citizen protein. Loving the runner tips (my longest is a half marathon), also a slow and steady!!!!!

  3. Sylvia says:

    Question. Could you mix the Chia Fresca drink in a Nutribullet?

    • SGS Rawkstar says:

      Hi Sylvia,

      While we haven’t tried it, you definitely could. And I bet it would be delicious!

  4. Abby says:

    Can this be used on thrive without the maple syrup for a pre-workout drink still?

    • SGS Rawkstar says:

      Hi Abby,

      Of course! This recipe was actually initially included in Thrive, and we removed it at the last minute. So it’s actually the perfect addition!

      Cheers 🙂


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