DIY Sports Drink

Eat Healthy

Hydration is important, and not just when you’re exercising. 

Fluids regulate body temperature, move waste from your body, ensure that your joints are adequately lubricated, and help flush out the damaged cells that can lead to inflammation. 

During exercise, your body can lose significant amounts of fluid through sweat, and failing to rehydrate can lead to dehydration. 

Water is the best way to stay hydrated, but when you've been exercising for longer periods of time (about an hour or longer) or have been sweating profusely due to exercising in the heat or at high intensity levels, you may need something more than water to replenish your body. 

However, many pre-made sports drinks are high in sugar and can contain artificial colors and chemicals. 

A great alternative is to make your own sports drink! 

Making your own sports drink is not only cheaper and more economical but you have control over what goes into it.  This way you can adjust it to your own personal tastes without anything artificial added to it

In this recipe for a DIY Sports Drink, coconut water supplies your body with electrolytes, and the honey is an effective way to facilitate the absorption of electrolytes. Add salt to replenish the salt you’ve lost through sweating, and you’ve got yourself an effective sports drink! 

The ratio of sugar and salt is based on the World Health Organization’s recommendation for hydration solutions: 3.5 grams of carbohydrate per 100 milliliters. 

During your workouts, your body uses these carbohydrates to fuel your muscles and keep you going strong.

Just remember that because there are no preservatives in this recipe, you should refrigerate leftovers and drink within a few days.


DIY Sports Drink

Serves 2



2 cups water or coconut water

½ teaspoon Hawaiian sea salt

4 teaspoons honey

1 large slice lemon or lime



1. Mix all ingredients together well in a large pitcher and pour into individual water bottles.

2. Chill until you are ready to go. 


Nutritional information per 8-ounce serving (one cup):

Calories: 90; Carbohydrates: 22g; Protein: 2g; Total Fat: 0.5g; Cholesterol: 0mg; Dietary Fiber: 3g; Sodium: 480mg; Potassium: 610mg



Published on: April 26, 2016