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Homemade Sports Drink

posted by Jennifer
Homemade Sports Drink

Attention endurance athletes: try making your own sports drink at home to save money!  This recipe offers close to the same nutritional profile of commercial sports drinks (e.g. Gatorade), offering 50-70 calories per 8 ounces (250 mL) with about 110 milligrams of sodium, but at a much lower cost.  Get creative and try mixing different blends of juices (such as cranberry and lemonade) instead of orange juice to mix up the flavour options.


Sugar ¼ cup 50 g
Salt ¼ tsp 1 mL
Hot water ¼ cup 60 mL
Orange juice (not from concentrate) ¼ cup 60 mL
Lemon juice 2 Tbsp 30 mL
Cold water 3.5 cups 875 mL
Prep: 1 minutes Ÿ Total: 3 minutes


  1. In the bottom of a pitcher, dissolve the sugar and salt in hot water.
  2. Add the juice and the remaining water; stirring together.
  3. Chill in the fridge.
  4. Enjoy during exercise!

Adapted from: Nancy Clark’s Sports Nutrition Guidebook

Makes 4 servings  (258 g / serving) Ÿ 1 serving = 1 cup (250 mL)

Prepared By: Jennifer Broxterman, Registered Dietitian & Sports Nutritionist
NutritionRx  Ÿ  Email:  Ÿ  Phone: (519) 520-9549  Ÿ  Website:

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  1. Uriel says:

    I missed rinnung with the Saturday group this week, but we closed Hershey Park on Friday night. I used Saturday as my rest day and completed 9 miles this afternoon. Bob, I will be glad to participate in the Gut Check in some fashion. We need to wait until we get the soccer schedules until I know how I will be able to participate.

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  3. HoneyMaxx says:

    Love your recipes. We used to the same until we got to busy and needed something ‘on the go’, so we created this,

    Honey-based, all natural, nothing artificial.

    We still do the homemade when we have the time, but if you’re in a hurry and need healthy options with convenience, check us out!

  4. jamie says:

    I made this for a school project and it was really bad… it was to salty and it was to hard to sugar down… I wouldn’t suggest using this AT ALL!!!! It made one of the students that tried it throw up… ITS BAD DON’T USE IT!!!!!!!!!!

  5. castles says:

    this is hella gay dont drink this shit choose some thing els for a school project.

  6. Allen says:

    Drinking Wine – Richard Dawes Fine Wine is a wholesale fine wine trader based in London specialising in the most desirable wines from Bordeaux, Burgundy and Champagne

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