Homemade Sport Drinks
Sugar and salt are often demonized in the media. We're taught to avoid them at all costs. Sure, a high-sugar, high-salt diet isn't ideal if you're just chilling on the couch. But if you're training for a race, you're depleting these nutrients during exercise. When these nutrients aren't replenished, health and performance suffers.
Sugar takes the blame for everything, from inflammation to weight gain. But it's nothing to fear; it's just the simplest form of carbohydrate. This means it's the easiest to digest and provide fuel for exercise. When consumed before exercise, sugar offers fast-access fuel for working muscles. After exercise, foods that contain sugar can help replenish glycogen stores, putting you on the fast-track to recovery. Sacrificing sugar means sacrificing pre-workout fuel and post-workout replenishment…and that’s NOT the best recipe for success.
Salt is lost in sweat during exercise, especially when it's hot and humid. Excess sodium loss during exercise means faster fatigue, muscle cramps, and risk of heat-illness...YIKES. Including sodium in your fluid routine helps absorb and retain water, to promote complete rehydration.
Long story short...don't fear these nutrients. You're an athlete, and your nutrient needs are different than the general public. If you train like an athlete, don't be afraid to fuel like one! Try out some of our homemade sport drink recipes below!
METEOR JUICE
1 cup fresh watermelon (chopped)
1 cup coconut water
juice squeezed from half of a lime
1 tbs cut up basil
pinch of sea salt (or approximately 1/8 tsp)
Combine all ingredients together in blender. Enjoy immediately after making.
COCONUT LIME REFRESHER
Ingredients
2 cups unsweetened coconut water
1/3 cup fresh lime juice
2/3 cup water
1 tsp honey
1/8 tsp salt
Instructions
Combine all ingredients in a quart-size mason jar and stir until the salt is dissolved.
TART CHERRY JUICE
Enjoy tart cherry juice as a recovery drink!
Ingredients
1 cup Tart Cherry Juice
½ cup fresh lemon juice
½ cup lime flavored sparkling water
Instructions
Pour the tart cherry juice, lemon juice, lime sparkling water, and agave (if using) in a glass or jar. Mix well.
Add ice to each glass. Pour half of the sparkling lemonade into each.
Top off with another splash of sparkling water or a squeeze of fresh lime, if desired.