Homemade Sports Drink Recipe

I know there are more than enough sports drinks to choose from on the market, but I’d really like to make my own.  Do you have a homemade sports drink recipe you can share with me?

Kelli’s Homebrew Sports Drink Recipe

1) Mix: 48 ounces water 16 ounce 100% juice (any flavor) 1/4 cup sugar 1⁄4 tsp Morton’s lite salt (290 mg sodium and 350 mg potassium) 1⁄2 tsp table salt (1200 mg sodium) ~1-2 calcium/magnesium chewable tablet, crushed to equal ~400 mg calcium/200 mg magnesium)

2) Drink 16-32 ounces per hour This drink is designed to deliver hydration, electrolytes, and carbohydrates to the cells during exercise. It is also designed to be very cost effective with regular kitchen ingredients from natural sources. It does use both fructose and glucose as sources of carbohydrates. If you are sensitive to fructose, or find it causes stomach issues during exercise, discontinue use.

Alternatively, if the higher amounts of fructose in juice cause any stomach issues, substitute an additional 1⁄4 cup sugar and flavoring of choice. You can also experiment with other sweeteners such as honey and agave (1 Tbsp honey or agave = 1 Tbsp sugar) although they don’t stay in solution well. Stomach issues are usually very individual and it can take some trial and error by every client to get the right combos.

Nutrition Information: (per 8 ounces) 60 calories, 15 gm carbs (from glucose & fructose), 186 mg sodium, 44 mg potassium, 40-50 mg calcium, 20-25 mg magnesium.

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

  • Bruce Thomas

    I like a sports drink with more flavor, so I add more fruit juice and no refined sugar in my homemade natural sports drink recipe.