Creating a DIY natural sports drink is not only cost-effective but also allows you to control the ingredients, avoiding artificial additives and excessive sugar commonly found in commercial sports drinks. To make your own natural sports drink, you will need to focus on replenishing electrolytes and hydrating your body effectively after physical activity. Here’s a simple recipe using natural ingredients:
Coconut Water Electrolyte drink
Ingredients:
Coconut water: Coconut water is a great natural source of electrolytes, such as potassium and sodium, which help replenish what you lose through sweat during exercise.
Fresh citrus fruits: Lemons, limes, or oranges are rich in vitamin C and add flavour to the drink.
Honey or maple syrup (optional): These natural sweeteners can be added if you prefer a slightly sweeter taste or need a quick energy boost.
Water: Use filtered water as the base for your sports drink.
Instructions:
Squeeze the juice from your citrus fruits (lemons, limes, or oranges) and strain the juice to remove any seeds or pulp.
In a pitcher or large container, mix the citrus juice with an equal amount of coconut water. The ratio can be adjusted to suit your taste preferences.
If you want a sweeter drink, add a tablespoon of honey or maple syrup and mix well. Adjust the amount according to your desired level of sweetness.
Add an equal amount of filtered water to the mixture. For example, if you used 1 cup of citrus juice and 1 cup of coconut water, add 2 cups of water.
Stir everything together until well combined.
Taste the sports drink and adjust the flavours as needed. You can add more citrus juice, coconut water, or sweetener, depending on your taste preferences.
Chill the sports drink in the refrigerator or serve it over ice.
Here are a few more recipes for natural sports drink:
Watermelon Mint Sports Drink
4 cups of watermelon chunks (juiced)
1/4 cup fresh lime juice
1/4 cup fresh lemon juice
1/2 teaspoon sea salt
1 tablespoon honey (optional)
2 cups water
Instructions:
Add the watermelon juice into a large pitcher.
Add the lime juice, lemon juice, sea salt, and honey (if using) to the watermelon juice. Stir until well combined.
Dilute the mixture with 2 cups of water.
Serve chilled with a sprig of fresh mint for garnish.
Homemade Electrolyte Drink
4 cups of water
1/8 teaspoon of sea salt
1/4 cup of freshly squeezed orange juice
1/4 cup of freshly squeezed lemon juice
2 tablespoons of honey or maple syrup
Optional: a pinch of turmeric for anti-inflammatory benefits
Instructions:
In a pitcher, combine the water, sea salt, orange juice, lemon juice, and sweetener.
Stir until the salt and sweetener dissolve.
Add a pinch of turmeric for additional flavour and anti-inflammatory benefits.
Chill the mixture in the refrigerator until ready to use.
Green Tea Sports Drink
2 cups of green tea (brewed and cooled)
2 cups of water
1/4 cup of honey or maple syrup
1/4 teaspoon of sea salt
Juice of 1 lemon
Instructions:
Brew the green tea and let it cool to room temperature.
In a pitcher, combine the green tea, water, honey or maple syrup, sea salt, and lemon juice.
Stir until everything is well mixed.
Refrigerate until ready to use.
These recipes provide a balance of hydration and electrolytes without the artificial colours, flavours, and sweeteners found in many commercial sports drinks. Feel free to adjust the sweetness or saltiness to suit your preferences. Remember to stay hydrated and replenish electrolytes after vigorous exercise, especially in hot or strenuous conditions. Remember that individual hydration needs vary, so listen to your body and drink as needed during physical activity. Additionally, if you have specific health concerns or medical conditions, it is always a good idea to consult with a healthcare professional before making significant changes to your diet or exercise routine.