DIY Homemade Sports Drink

Make Your Own & Save Money

Mom, where’s the …DIY Homemade Sports Drink? That's what the kids will be asking for on hot summer days. Perfect! You won’t mind at all when you make your own sports drinks. Have you noticed, like I do, that as soon as you buy those pricy brand name drinks, suddenly everyone in the family can’t drink anything else?

It seems like everywhere you look, be it in magazines, television commercials or store displays, there are sports drinks being focused upon. They tend to lean towards the idea that anyone who exercises or plays a game of ball in the backyard simply must have a sports drink in order to re-balance this or that level in our system.

And, that's okay but...

One potential problem here is this: Those “must have” beverages are costly. Yes, it’s true that our body requires a certain level of electrolytes, sodium and potassium, but you don’t need to spend a fortune in the process.  Keep reading and you’ll find a couple of recipes to make your own sports drink, without the heavy price tag attached to it.

DIY Homemade Sports Drink

Recipe #1  This is a basic recipe for homemade sports drinks.


7 oranges
2 limes
3 lemons
1 cup sugar or substitute sweetener (your choice)
1 tsp salt
2 quarts water
1 large pitcher


1.    Begin by slicing your fruit in half with a sharp knife.
2.    Using a hand-held juicer, begin juicing your fruit. Be sure to remove any seeds as well as extra pulp.
3.    Pour juice into your pitcher.
4.    Pour sugar and salt into your pitcher.
5.    Fill the rest of the pitcher with water and stir.

Pour your sports drink into single-serving sized bottles and refrigerate for at least one hour.

Recipe # 2     Fewer ingredients for this DIY Homemade Sports Drink


900ml water
1/4 tsp salt
100 ml grenadine or flavored syrup


1.    Gather all ingredients
2.    Mix ingredients in a 1 liter bottle

Please Note: Do not cool this sports drink; your body would then need to warm it before digesting, resulting in the ability to use it as fuel being slower as well.

Recipe # 3  This is a more complex recipe.


1/4 ounce unsweetened drink mix (enough for 2 quarts, your choice of flavor)
1/2 teaspoon table salt
1/4 teaspoon salt substitute (potassium chloride; eg. Morton Salt Substitute)
1/4 cup sugar
1/4 cup fructose in granular form (or 1/4 cup plus 2 tbs. corn syrup)
1/2 teaspoon citric acid (or 2 tbs. lemon juice)
2 quarts water


1.    Combine all ingredients in large pitcher.
2.    Stir until well mixed.
3.    Keep refrigerated until needed.

Note: If needed, experiment with sugar or sweetener to achieve your preferred taste.

Recipe # 4 - Low carbohydrate 


1 cup (8 oz) water
2 tablespoon lemon juice
small pinch of salt
Flavoring and sweetener to taste (see below)


1.    Combine all ingredients.

Ideas for flavoring: Crystal light flavor packets, unsweetened beverage powder such as Kool-aid or sugar-free flavored syrups.

These DIY Homemade Sport Drink Recipes are easy to make and will save you lots of money. 

DIY Homemade Sport Drink

Want even more DIY Homemade Sports Drink recipes? Then save even more with these Make-it-yourself recovery drink recipes found on ESPN

Kristen Drybread writes on ESPN: "When it comes to convenience, nothing beats sports drinks. After a serious sweat session -- during which your appetite's basically on snooze -- they get you nutrients quickly in just a few gulps. And that speedy delivery part is important, said John Ivy, Ph.D., a professor of kinesiology and health education at the University of Texas at Austin. You've got an optimal 30 minutes post-exercise to replenish your muscles' glycogen stores and repair tissue, which then reduces fatigue and soreness, Ivy said."

You'll like her recipes, too.

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