From lemon-lime to orange, here is a quick and easy recipe for a homemade sports drink.
Drinking filtered water is great for our health, and sometimes all we need during our gym workout, but there are certainly times when a homemade sports drink can help to replenish more than just the fluid we lose when we exercise. Plain water does not contain all of the essential electrolytes lost during periods of intense exercise or intense sweating, but that does not mean that neon-coloured, athlete-endorsed, branded sports drinks are the way to go. Fortunately, there are many options for DYI versions of a homemade sports drink and even more reasons to do so.
How to Make a Homemade Sports Drink
Look at any pre-made sports drink and you will find a list of ingredients that include sugar, high fructose corn syrup, artificial flavours, artificial colours and vegetable oils, and anything fluorescent coloured doesn’t seem all that ‘natural’ to me. The good news is that the basic ingredients for any sports drink are quite simple, so making them at home is easy, while being just as beneficial (if not more) than the pre-made versions. The variations of flavour are endless, but the basic formula for a homemade sports drink is the same. The key ingredients include:
- Water: Filtered water should be used as the base for any homemade sports drink, or alternatively you could also use coconut water as it is a natural source of electrolytes and natural sugars.
- Salt: Unrefined sea salt, such as Celtic Sea salt or Redmond Real Salt, is a source of trace minerals and electrolytes at it contains minerals such as sodium, magnesium, calcium, and potassium. The addition of unrefined sea salt helps the body to absorb water more efficiently ensuring that is reached the cells and keeps your hydrated.
- Fruit: Using freshly pressed citrus fruit such as orange, lemons or limes is the simplest way to add flavour, simple sugars and additional electrolytes such as potassium to any homemade sports drink.
- Raw Honey: Honey offers a quick source of energy, in the form of glucose, to any sports drink as it is easily digested and therefore quickly absorbed by the body. Adding honey is optional, however, when used it is important to use raw honey as it is unrefined and can offer additional trace minerals.
Here are two basic recipes you can whip up at home in a pinch.Print
Homemade Sports Drink
It is best to use fresh fruit or freshly pressed juices for homemade sports drinks in order to reduce the refined or processed sugars.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 3 cups 1x
- Category: Drinks
- Method: By Hand
- Cuisine: American
- 2 cups filtered water
- 1/2 lemon, juiced
- 1/2 lime, juiced
- 1/8 teaspoon sea salt (Celtic or Real Salt)
- 1 teaspoon raw honey (optional)
- Mix all ingredients together in a glass or jar until salt is dissolved.
- Serve chilled and enjoy!
- Serving Size: 1 cup
- Calories: 26 calories
- Sugar: 4 grams
- Sodium: 104.5mg
- Fat: 0 grams
- Carbohydrates: 8 grams
- Fiber: 0 grams
- Protein: 0 grams