Kaiser Permanente Training Tips

Homemade Sport Drinks

Learn how to make your own sport drinks!

During exercise

Ingredients (makes 32 oz):

1/4 cup sugar

1/4 teaspoon salt

1/4 cup hot water

1/4 cup orange juice (not concentrate) plus 2 tablespoons lemon juice

3 1/2 cups cold water

In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
Add the juice and the remaining water; chill.

Nutrition information: (per 8 ounces) 50 calories; 12 g carbohydrate; 140 mg sodium; 62 mg potassium

Reference:  Clark N. Sports Nutrition Guidebook. 4th ed. Champaign, IL; Human Kinetics; 2008.



Ingredients (makes 16 oz):

5 oz coconut water

5 oz tart cherry juice

6 oz water

2 Tbsp lime

2 Tbsp chia seeds

Combine all ingredients in a container and let sit for at least ½ hour. Chia seeds will absorb the water and become gelatinous. Shake when ready to drink. Enjoy!

Nutrition information: (per 8 ounces) 112 calories; 18 g carbohydrate; 87 mg sodium; 302 mg potassium

Reference:  Adapted from a recipe from Kaiser Permanente Center for Complementary Medicine