Sport drinks are designed to replenish the electrolytes lost when you sweat during exercise or other physical activities. Although they are effective at rehydrating your body and boosting its electrolytes back to normal levels, store-bought sports drinks can be expensive. You can create your own inexpensive sports drink at home with a few basic ingredients. Your body does not need to replenish its electrolytes with a sports drink until after 60 minutes of strenuous physical activity, such as running.
Step 1
Pour 1 qt. of water into a sports bottle or pitcher. This is a little bit more than 1 liter.
Step 2
Add 6 tbsp. of table sugar to the water. Alternatively, you can add 200 to 400 ml of frozen orange juice concentrate to make it taste more like juice. 200 ml is ideal for the average athlete while 400 ml should be used by long-distance runners or for very long periods of exercise.
Step 3
Add a pinch of salt -- about 1/3 tsp. -- per quart of mixture. According to Colorado State University nutrition specialists, adding the salt translates into a sodium concentration of 650 mg per liter. This is an ideal amount for endurance athletes to drink after their workout.
Step 4
Refrigerate the solution to keep cool until you're ready to consume it after your workout.
Tips and Warnings
- You can also use other types of 100 percent juice concentrates to produce other sport drink varieties.
- Drinking sports drinks after exercise lasting less than 60 minutes will only introduce unnecessary calories. Your body is efficient at conserving electrolytes up until 60 minutes has passed. Instead drink plenty of water during a shorter workout.
Things You'll Need
- 1 qt. of water
- 6 tbsp. of sugar or 400 ml of orange juice concentrate
- Pinch of salt
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