How To Make DIY Electrolyte Sports Drink

I didn’t grow up drinking Gatorade, Powerade, or other sports drinks. There was something about the neon color, overly sweet, artificial flavor of the “healthy” drinks that put me off. But I had plenty of friends who drank them. Those bright blue, neon-green, super-red bottles could be regularly spotted in the high school cafeteria, at the games, and after just about any sports practice.

Wanting the benefits of electrolytes without the artificial flavors, I decided to DIY it and create my own version of a sports drink. The most important ingredients are honey and salt, according to Freirich. “Salt, or sodium, and honey, or glucose, help your body absorb water most effectively.”

About the ingredients

Coconut water is often referred to as “Nature’s Gatorade.” It contains 13 times more potassium – an electrolyte needed for proper cell function – than Gatorade, plus twice the amount of another electrolyte (sodium). (source)

Raw honey is rich in minerals and easily digestible sugars, which can be used for energy.  Sugar “signals the body to down-regulate the production of stress hormones like cortisol. Cortisol levels spike during exercise and particularly during anaerobic (when you get breathless) exercise.” (source)

Sea salt is full of electrolytes and minerals. Plus it “plays an important role of balancing the stress hormones during exercise. Salt reduces adrenaline levels and supports overall metabolic health.” (source)

Trace mineral drops add to the electrolyte content of the drink. Due to soil depletion many of us do not get enough trace minerals in our diet, so I supplement with this regularly.

Freshly pressed juices such as lemon, lime, and orange contain vitamins, enzymes and easily digestible sugars that help maintain energy during a workout, then help speed recovery afterwards.

Orange Twist Sports Drink

  • 3-4 cups water (depending on the concentration you prefer)
  • 3/4 cup freshly squeezed orange juice (about 2-3 oranges)
  • 1/4 cup freshly squeezed lemon juice
  • 1/4 teaspoon celtic sea salt or real salt
  • 2 tablespoons raw honey or maple syrup (or more to taste)
  • a few drops of Concentrace minerals drops (optional)

Coconut & Lime Sports Drink

Herbal Cooler

Lemon Sports Drink

Instructions

Mix all ingredients together and store in fridge. I’ve found that when I make batches with honey – which is naturally antimicrobial – and store in the coldest part of the fridge it lasts for at least a week.

Because unlike those artificially flavored version—which I literally have to chug to get down—this drink is actually delicious. Slightly tangy from the lime juice,  slightly sweet from the coconut water and agave, it’s a drink I would happily sip anytime.

Last week I brought a bottle to the gym and drank it during my workout class. The next day, I drank a glass first thing in the morning, as an AM refresher. And after a recent way-too-long Friday night that involved one-too-many cocktails, I reached for a bottle as soon as I woke up the next morning. And those electrolytes perked me right up. No artificial flavoring or glow-in-the-dark color required.

These DIY beverage recipes will energize you while saving you hard-earned cash. Do you have a recipe in mind? Please share in the comments section.