How To Make Your Own Sports Drink For Running
Staying hydrated is essential for runners, but sports drinks can be pricey. Here’s how to make your own!
Every runner knows how important hydration is. Just a small dip in optimal hydration levels can have a big impact on performance, pace, and recovery. By the time you feel thirsty, your body is already dehydrated.
Ideally, we need to keep hydrated all day long (water, sugar free squash, fruit teas, herbal teas, and non-caffeinated drinks). During longer runs, or any run on hot or humid days, our bodies need more. The best combination for fuelling a run is water, electrolytes, and carbohydrates. And that’s what you’ll find in most sports drinks. But ready-to-drink sports drink, or powdered mixture which you can add to water, comes at a significant cost.
Luckily, it’s really easy to make your own effective sports drink which will hydrate your body and deliver the electrolytes, minerals and carbs your runner’s body needs. You can control the ingredients, minimise unnecessary sugars, and create a flavour you’ll love, at a fraction of the price! If you’re running earlier in the day, you might even like to add some caffeine (check out the green tea in our second recipe).
Here are three of our go-to recipes
Sweet Tooth Sports Drink
500ml water or 500ml coconut water
2 dates (remove the stones) – medjool dates are the best
Juice of 1/2 lemon or 1/2 lime
Juice of 1/2 a large orange
1/4 tsp sea salt (or 1/2 an electrolyte tablet designed for sports)
1 tsp honey or maple syrup (if you used water – omit this step if you used coconut water)
Refreshing Sports Drink
250ml water
1 cup green tea (brewed and cooled, tea bag or tea leaves removed)
1 tsp honey, maple syrup, or agave nectar
Juice of 1/2 lemon
1 tsp coconut oil (it will blend up during mixing)
Small pinch sea salt
Tart Apple Sports Drink
1 cup fresh apple juice (or pear juice)
1 cup cold water
1 tbsp apple cider vinegar (look for one with “the Mother” listed)
1 tsp honey
Juice of 1/2 lemon
Small pinch sea salt
For all recipes, blend everything in a food processor or blender.
Strain the mixture through a fine sieve or a coffee filter.
If the liquid is too sweet or strong, just water it down a little more.
If you make your drink ahead of time, store it in the fridge to make it even more refreshing.
If you’re drinking it after a long or hot run, add some ice cubes to the finished product.
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