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How To Make A Home Made Sports Drink

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August 29th, 2011

Ever wondered what exactly is in your sports drink and what you really need from it? Well, the most popular sports drinks on the market contain about 50- 70 calories per cup, but you can make your own sports drink right at home.  This recipe will save you a lot of money if you are the type who buys Gatorade every day.

When making a sports drink, you can be creative and use different ingredients than what I am recommending based on your taste buds. You may want to make different flavors using Crystal Light or other low- calorie drink mixes. In order to dilute the fruit juices I recommend you do 8oz of juice to 24 oz water plus a pinch of salt. Make sure you test these out during your workouts and see how they work for you. If you are not getting enough energy during your workouts drink adding more fruits and sugar for carbs.

Home Made Sports Drink (Makes 1 Quart)


¼ Cup (50g) sugar

¼ Teaspoon salt

¼ cup (60mL) hot water

¼ cup (60mL) orange juice plus 2 tablespoons of lemon juice

3 ½ cups of ice cold water

  1. In a pitcher mix hot water, salt, and sugar
  2. Add the juice and cold water to the mixture
  3. Enjoy

Nutrition Facts: 200 Calories, 50 Calories per 8 oz, 12g of carbohydrates, 110 mg sodium

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