Sports Drink Recipes

The following sports drinks contain not only the fluid which is so important for hydration, but the carbohydrates for fuel and the sodium for replenishing electrolytes. Each of these recipes comes close to the amount of sodium you need per cup for hydration and provides ½ - ¼ of your carbohydrate needs during your workout. You can also use these beverages to help you rehydrate after a workout and replenish your carbohydrate stores. 

Orange Sports Drink: Makes 4 cups
Recipe from Nancy Clark’s Sport Nutrition Guidebook

¼ cup sugar
¼ tsp salt
¼ cup hot water
¼ cup orange juice
2 T lemon juice
3 ½ cups cold water 

Directions: Dissolve salt and hot water in the bottom of the pitcher. Add remaining juices and water, and chill.
Nutritional Breakdown: 1 cup is 50 calories, 12g carbohydrate, and 110mg sodium

Pineapple Coconut Sports Drink: Makes 3 cups
Adapted from USOC Sports Nutrition Recipes

1 cup water
1 cup pineapple juice
1 cup coconut water
1/8 tsp salt 

Directions: Strain coconut water; then pour into a pitcher. Pour remaining ingredients into pitcher and stir or shake, and chill.
Nutritional Breakdown: 1 cup is 56 calories, 14g carbohydrate, and 112mg sodium

Apfelschorle: Makes 8 cups
Adapted from Genius

32 oz Apple juice
32 oz Seltzer water
1/3 tsp salt 

Directions: Mix ingredients in a pitcher and chill.
Nutritional Breakdown: 57 calories; 14g carbohydrate; 102g sodium