Bench the Bottle: Make Your Own Sports Drinks

April 21, 2016

Bench the Bottle: Make Your Own Sports Drinks

Featured Image Credit : http://cdn.instructables.com/

Staying hydrated during exercise is critical, especially during warmer weather or if you happen to be a “salty sweater.”

Athletes know they have to manage their hydration needs to perform at their best and stay healthy. Many rely on store-bought sports beverages--but do you really want high-fructose corn syrup and garish artificial dyes with your hydration?

It’s time to say good-bye to neon-colored sports drinks and make your own. It’s easy and inexpensive to assemble electrolyte-replacement drinks at home. As a bonus, you can customize flavors to suit your taste and keep things interesting.

Be sure to use quality salt in your brew. Look for unrefined sea salt. Some salts, particularly the pink Himalayan and other naturally colored salts, are thought to have beneficial health properties contributed by the minerals they contain.

Give these 4 unique recipes a try—you’ll never look at an electric-blue sports drink the same way again.

Maple Orange Cooler

Image credit:  s-media-cache-ak0.pinimg.commaple-orange-cooler

Yield: 5 cups

  • 1 quart cold water
  • 3/4 cup freshly squeezed orange juice
  • 1/4 cup freshly squeezed lemon juice
  • 1/4 teaspoon Celtic or pink Himalayan sea salt
  • 2 tablespoons pure maple syrup (or more to taste)

    Stir (or shake) the ingredients together and store, refrigerated, in a covered container for up to 3 days.  

Tart Cherry Limeade

Don’t be tempted to use bottled lime juice in this recipe—only the fresh stuff will do!
Image credit: s-media-cache-ak0.pinimg.comcherry-limeade

Yield: About 4 1/2 cups

  • ¼ cup tart cherry juice concentrate
  • 2 cups all-natural coconut water
  • 2 cups cold water
  • ½ cup freshly squeezed lime juice
  • ¼ teaspoon unrefined sea salt

    Stir (or shake) the ingredients together and store, refrigerated, in a covered container for up to 3 days.   

Honey Ginger Lemon Soother

If you’ve gone out hard enough to make you queasy post-exercise, try this variation with stomach-soothing fresh ginger.

Image credit:  cdn.instructables.comhoney-ginger-soother

 Yield: 6 cups

  • 6 cups water, divided
  • 3 inches fresh ginger, peeled and sliced
  • ½ cup freshly squeezed lemon juice
  • 1/2 teaspoon unrefined sea salt
  • ¼ cup raw honey
    Combine 2 cups water and ginger in a small saucepan. Bring to boil; boil 1 minute. Remove pan from heat and let ginger steep for 1 hour.   Strain ginger out of water and discard. Combine ginger water with remaining ingredients and stir or shake to mix. Store in refrigerator.    

Citrus Mint Sports Drink

Image credit: cdn.instructables.comcitrus-mint-sports-drink

Yield: About 4 1/2 cups

  • 2 cups all-natural coconut water + 2 cups water
  • ¼ teaspoon unrefined sea salt
  • ¼ cup freshly squeezed orange juice
  • ¼ cup freshly squeezed grapefruit juice
  • 1 tablespoon raw honey
  • 2 tablespoons finely chopped fresh mint
Stir (or shake) the ingredients together and store, refrigerated, in a covered container for up to 3 days.


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