• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

80 Twenty Nutrition

Christy Brissette, MS, RD, media registered dietitian, NUTRITION AND FOOD COMMUNICATIONS EXPERT

  • Meet Christy
  • What’s 80 Twenty?
  • Work with Me
  • Media
    • TV
    • Video
    • Writing
    • Print
    • Radio
  • Blog
  • Recipes
    • Vegan
    • Gluten Free
    • Primal
    • Superfoods
  • Accolades
  • Shop
  • Contact

Sports Drink Recipe: Make Your Own to Hydrate and Replace Electrolytes

Share
Tweet
Share
Pin
+1
8 Shares

Wondering if sports drinks are hype or helpful?

Here’s the lowdown on whether you need the extra carbohydrates and electrolytes and a sports drink recipe so you can make your own for a fraction of the cost.

Sports Drink Recipe to help you hydrate after a workout - Christy Brissette media dietitian 80 Twenty Nutrition

Photo credit: unsplash.com

Do you need a sports drink or will regular water hydrate you enough?

That all depends. If you went for a 30 minute jog on a crisp fall day, water is all you need to stay hydrated.

But was your workout intense, longer than an hour, in very hot or humid weather, or did you notice salt stains on your clothes or hat or grit on your face from salty sweat? These are signs you need to replace more than fluid.

Sweating lots means you’ve lost sodium and potassium, electrolytes that are important for keeping heart rhythms and blood pressure stable.

If you fall into the higher endurance category above, look for a sports drink that has at least 460 milligrams of sodium and 78-195 milligrams of potassium per litre. If you get muscle cramps or you’re an ultra-endurance athlete, see a sports dietitian to find out the right amount for your needs.

To help you perform better during endurance activities or intense exercise, have 30-60 grams of carbohydrate during each hour of activity.  Research shows this helps boost power and delays time to fatigue.

Sports Drink Recipe to help you hydrate after a workout - Christy Brissette media dietitian 80 Twenty Nutrition

Photo credit: gratisography.com

This DIY (do-it-yourself) sports drink recipe ticks all of the boxes above. It’s the right formulation to help you stay hydrated and is cheaper than buying sports drinks.

[ctt template=”5″ link=”bT10W” via=”yes” ]Try this #DIY #sports drink #recipe to replenish fluids & electrolytes! #sportsnutrition http://ctt.ec/bT10W+ @80twentyrule[/ctt]

How much fluid do I need after exercise?

According to the American College of Sports Medicine, you need at least 1 1/2 to 3 cups of fluid for every hour you exercise. If you’re doing longer workouts or exercising in hot weather, it’s a good idea to weigh yourself before and after your workout to see how much fluid you need to replace. Drink 2 to 3 cups of fluid after exercise for every pound of weight you lost.

[ctt template=”5″ link=”bcna9″ via=”yes” ]How much fluid do you need post-workout? Get 1.5 – 3 cups/hour of exercise http://ctt.ec/bcna9+ @80twentyrule[/ctt]

Sports Drink Recipe to help you hydrate after a workout - Christy Brissette media dietitian 80 Twenty Nutrition

Photo credit: stock.tookapic.com

Need a sports drink recipe?

You’ve come to the right place! Give this recipe a try. You’ll benefit from the vitamin C from the orange juice and rest assured you’re getting the fluids, carbs and electrolytes you need.

What should I eat before and after a workout?

Looking for advice on what you should eat before exercise and after your workout for the best results? Check out my guide to pre-workout and post-workout nutrition for great ideas!

 

Sports Drink Recipe to help you hydrate after a workout - Christy Brissette media dietitian 80 Twenty Nutrition
Sports Drink DIY: Hydrate and Replace Electrolytes
  • 1
  • 2
  • 3
  • 4
  • 5
Votes: 2
Rating: 5
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
This homemade sports drink helps you hydrate during and after intense exercise or endurance sports. It contains the right amount of carbohydrates, sodium and potassium for rehydration and recovery.
  • CourseBeverage
  • Cuisineamerican, Canadian
Servings Prep Time
32 fluid ounces (1 litre) 5 minutes
Servings Prep Time
32 fluid ounces (1 litre) 5 minutes
Sports Drink Recipe to help you hydrate after a workout - Christy Brissette media dietitian 80 Twenty Nutrition
Sports Drink DIY: Hydrate and Replace Electrolytes
  • 1
  • 2
  • 3
  • 4
  • 5
Votes: 2
Rating: 5
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
This homemade sports drink helps you hydrate during and after intense exercise or endurance sports. It contains the right amount of carbohydrates, sodium and potassium for rehydration and recovery.
  • CourseBeverage
  • Cuisineamerican, Canadian
Servings Prep Time
32 fluid ounces (1 litre) 5 minutes
Servings Prep Time
32 fluid ounces (1 litre) 5 minutes
Ingredients
  • 1/4 cup water (hot)
  • 1/4 cup cane sugar
  • 1/4 tsp salt
  • 1/4 cup orange juice (not from concentrate)
  • 2 tbsp lemon juice
  • 3 1/2 cups water (cold)
Servings: fluid ounces (1 litre)
Units:
Instructions
  1. Heat the 1/4 cup of water and add to a pitcher. Stir in the sugar and salt to dissolve.
  2. Add the orange and lemon juice and the remaining water. Chill and enjoy!
Share
Tweet
Share
Pin
+1
8 Shares

Related

Filed Under: Blog, Fitness, Gluten Free, Recipes, Vegan, Vegetarian

Reader Interactions

Comments

  1. Kathryn @ Fashionably Frank says

    August 20, 2016 at 5:12 pm

    Thanks so much for sharing this genius recipe! Definitely helpful for those exerciseaholics 🙂

    xo Kathryn
    http://www.fashionablyfrank.com

    Reply

Leave a Reply Cancel reply

Primary Sidebar

Let’s Connect!

  • Facebook
  • Instagram
  • Linkedin
  • Pinterest
  • RSS
  • Twitter

Search

Christy Brissette writing best registered dietitian nutritionist and food expert on Washington Post, Huffington Post

Meet Christy


Christy Brissette, MS, RD is a registered dietitian and nutrition and food communications expert.

Read more

Most Popular Recipes

  • The Best Snacks for Gestational Diabetes
    The Best Snacks for Gestational Diabetes

Follow Christy on Twitter!

My Tweets

Footer

Connect

Christy takes the latest nutrition news and creates cutting-edge meal plans, YouTube videos, articles, educational resources and more!

Read More…

  • Bloglovin
  • Email
  • Facebook
  • Google+
  • Instagram
  • Linkedin
  • Pinterest
  • RSS
  • StumbleUpon
  • Twitter
  • YouTube
Maple Ginger Shrimp Stir Fry with Carrots and Snow Peas - gluten free pescetarian no refined sugar
Maple Harvest Bowl with Farro and Roasted Chickpeas kale roasted cauliflower and pumpkin seeds with Maple Apple Vinaigrette - vegan plantbased no refined sugar - sweetened with maple syrup - recipe by media registered dietitian nutritionist Christy Brissette RD in Chicago 80 Twenty Nutrition
Blueberry Chia Jam - no refined sugar, vegan - sweetened with maple syrup no pectin - recipe by media registered dietitian nutritionist Christy Brissette RD in Chicago 80 Twenty Nutrition
Kimchi fried rice with egg and ham - gluten-free - best healthy kimchi rice recipe by media registered dietitian nutritionist Christy Brissette RD in Chicago 80 Twenty Nutrition
Instant Pot Brown Rice - perfect fluffy brown rice that cooks in 15 minutes - gluten free vegan - recipe by media registered dietitian nutritionist in Chicago Christy Brissette
Chicken Mushroom Pot Stickers - Healthy Steamed Dumplings recipe by Christy Brissette media registered dietitian nutritionist President of 80 Twenty Nutrition in Chicago

Get my free healthy dessert e-book!

Get my free healthy dessert recipe ebook!Top 5 Healthy Desserts - Vegan, Gluten Free, Paleo, No Refined Sugar - free recipe ebook from media registered dietitian nutritionist Christy Brissette from 80 Twenty Nutrition in Chicago

Copyright: Christy Brissette, 2022