Sports Drink Recipe: Make Your Own to Hydrate and Replace Electrolytes – 80 Twenty Nutrition

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

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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
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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
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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
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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 DIY: Hydrate and Replace Electrolytes

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.
Servings 32 fluid ounces (1 litre)
Prep Time 5 minutes
Total Time 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)

Instructions
 

  • Heat the 1/4 cup of water and add to a pitcher. Stir in the sugar and salt to dissolve.
  • Add the orange and lemon juice and the remaining water. Chill and enjoy!
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