Homemade Sport Drinks
Learn how to make your own sport drinks!
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