The nutrition profile of most sports drinks is about 50-70 calories per 8 ounces with about 110 milligrams of sodium. Below is a homemade version of that which costs considerably less and is better for you. You can make it without the lemon juice, but the flavor will be weaker.
You can be creative when making your own sports drink. You can dilute many versions of juices (cranberry or lemonade) to 50 calories per 8 ounces of liquid and add a pinch of salt. More precisely ¼ tablespoon of salt per quart of liquid. Some people use flavorings such as sugar free lemonade to enhance the flavor.
The trick is to test the recipe during training, not during an event. You want to make sure it tastes good when you are hot and sweaty. You will also want to make sure it settles well while you are working hard.
Recipe
¼ cup sugar
¼ teaspoon salt
¼ cup orange juice (not from concentrate) plus 2 tablespoons lemon juice
3 and ½ cups cold water
- In the bottom of pitcher dissolve the sugar and salt in hot water
- Add juice and remaining water, chill
- Quench your thirst
Makes 1 quart
***200 total calories, 50 calories per 8 ounces, 12g carbohydrate, 110g sodium
Thomas Sampson CFL-3, USAW-2, Sports Nutritionist
