Make your own sports drinks

by Dr. Richard Rafoth

Many people enjoy sports drinks but you dont have to purchase them to get the same effects. You couild always make your own.  The basic recipe is not complicated and homemade sports drinks can provide all of the same benefits when mixed properly. Well known sports drinks are formulated to give the following per 8oz serving:

14grams Carbohydrate (5.9%)
110 mg Sodium
30mg Potassium
52 Calories
Alternatives to these commercial products can be made using one of the following recipes:

Recipe #1 (if you wanted to reduce the amount of potassium, or simply didn’t want to buy some Morton Lite Salt
1/2 cup orange juice
9 tbs. Sugar
3/8 tsp Salt
Water to 2 liters
Nutrition Information (per 8 ounces):

14.4 grams carb (6.1%)
104 mg sodium
28.4 mg Potassium
(you could substitute 2 tbs. of lemon juice for the orange juice and it would come out the same – or at least close).

Recipe #2 (using cups and litres)
4 tablespoons sugar
1/4 teaspoon salt
1/4 cup boiling water
1/4 cup orange juice (not concentrate) or 2 tablespoons lemon juice
3-3/4 cups cold water


1. In the bottom of a jug, dissolve the sugar and salt in the hot water.
2. Add the juice and the remaining water; chill.
Yield: 1 litre

Nutrition Information (per 8 ounces):
Calories – 50
carbohydrate 12 grams
sodium 110 milligrams
potassium 30 milligrams
Recipe #3 (if you prefer an all fructose drink)
125 mL (1/2 c) orange juice (or other sugar-containing beverage)
125 mL (1/2 c) water
0.25 mL (pinch) salt
Nutrition Information (per 8 ounces):
Calories – 59
carbohydrates 14 grams
sodium – 118 mg
Recipe #4 Lemon-orange sports drink
1 caffeine-free lemon tea bag
2 tablespoons sugar
1/8 teaspoon salt
4 tablespoons orange juice


Bring 16 ounces of water to a boil.
Steep lemon tea bag.
Dissolve sugar and salt in the tea and let cool.
Combine the tea and orange juice and chill.

Nutrition Information (per 8 ounces):
Calories – 60
carbohydrates – 15g
sodium -130mg

Recipes taken from

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