Homemade Sports Drinks for Revitalizing After Exercise
Re-hydration is essential after a workout, a race or a training run, or other exercise. But, some commercial sports drinks are very expensive and they have a wide range of ingredients.
Sports drinks are needed to replace the water, and electrolytes (sodium and potassium) lost via sweating. Sports drinks also contain carbohydrates such as sugar and glucose in a palatable form to help replenish the energy reserves in the body that are depleted by the exercise, without causing stomach upsets. However, it is hard to know which sports drinks are the best to quench your thirst and help you revitalize and recover. There are too many choices. Making your own sports drink is a good option to avoid the hype and unnecessary ingredients in commercial varieties. It is cheaper, and you can choose the recipe that suits your needs for the type of exercise that you undertake.
Individual preferences also play a part in terms of taste and formulation. Re-hydration needs to be done carefully to avoid the dangers of drinking too much water. The science of hydration, dehydration and re-hydration is widely debated with many conflicting research findings. It is wise to ONLY drink when THIRSTY, as many people have died drinking too much water, during or after exercise.
This article reviews sports drink formulation research and advice. It also provides a collection of recipes for homemade sports drinks and homemade revitalizing drinks.
Ideal Sports Drink Formulation - Research Summary
Commercially available sports drinks have four key ingredients:
- Water to rehydrate the body.
- Carbohydrate, sugar or glucose to quickly replenish energy reserves. Various drinks range from 4-8 % carbohydrate.
- Sodium - 25-70 mg/100 ml (10–30 mmol/L) concentration of sodium ions and sometimes potassium as well.
- Flavors to make the drinks for palatable.
There are several points about the formulation:
► Drink ONLY when thirsty. It sounds simple. When doing various vigorous exercise, especially in hot weather, you sweat. Sweat is made of water and electrolytes, such as sodium (salt), and so sweating gradually depletes your body of water and ions, as well as consuming energy. Therefore, a sports drink consisting of water, electrolytes and carbohydrates (for energy) is required to improve performance and to help speed up the recovery process. But over-hydration, drinking too much fluid is a major problem and a real and genuine risk.
► Research has shown that the ideal composition of a sports drinkfor rapid replenishment of fluid and energy, that does not cause stomach upsets, is 4-8% (4-8 g/100 ml) carbohydrate and 23-69 mg/100 ml (10-30 mmol/L) sodium. See this article for more information about this formulation and this article as well.
► >Plain and simple water can be a suitable choice for lower-intensity exercise, especially for short workouts, walks or runs, lasting less than 60 minutes and for teams sports. There is nothing wrong with plain water, especially during the exercise itself.
► The inclusion of flavors and sodium and in sports drinks has been shown to make them more palatable and acts as an incentive to help people rehydrate quickly and adequately after exercise.
► The link between muscle cramps and the link to sodium lost in sweat has been contradicted by recent research which suggests crapping is due to over-stimulation of nerve ends in the muscles. There is ongoing debate about this in the scientific literature
►You don't necessarily have to grab a commercial sports drink. Good simple drink choices are available that contain nutrients and carbohydrates in palatable forms, such as :
- plain natural fruit juice
- the classic half-time oranges
- fruity based cordials
- plain or flavored milks
- various homemade smoothies
Homemade Sports Drinks Recipes
Homemade Electrolyte Sports Drink Recipe
Ingredients
- Juice of 3 small lemons
- 1 liter (4 pints) of water
- 1/2 - 1 teaspoon teaspoon sea salt
- 1/2 liter (2 pints) of ginger water, recipe below
- Sugar to taste
For the Ginger Water
- 1 liter (12 pints) of water
- 1 medium-sized pieces of ginger root, peeled
- Sugar or honey, to taste
Method
Prepare the ginger water by cutting the ginger into medium-size slices, and placing in a large pot with the water. Bring water to the boil and then reduce the heat and simmer for about 15 minutes. Then, remove from the heat and set the pot aside to cool. Add the sugar or honey and sieve before using. To make the sports drink add all the ingredients together in a large pot or pitcher and stir to combine. Refrigerate and transfer to bottles to use as a sports drink substitute.
Strawberry, Coconut and Honey Sports Drink Recipe
Ingredients
- 1 cup of ice
- 1 cup of fresh water
- 1 cup of strawberries
- 3 cups of coconut water
- 1/4 teaspoon of sea salt
- 2 tablespoons honey, more or less to taste
Method
Pulse all the ingredients in a blender until well mixed and smooth.
Cranberry and Maple Syrup Sports Drink Recipe
Ingredients
- 5 cups water
- 1/2 teaspoon salt
- 1 star anise (optional)
- 2 tablespoons maple syrup
- 3 cups unsweetened cranberry juice (100 % juice)
Method
Mix all the ingredients together in a large jug. Put the mixture in the refrigerator. Strain after one hour to remove the star anise and then store in the refrigerator.
Lime, Lemon and Honey Sports Drink Recipe
Ingredients
- 1/4 teaspoon of sea salt
- 1 1/2 - 2 cups fresh water,
- 2 tablespoons honey, to taste
- 1/4 cup freshly squeezed lemon juice
- 1/4 cup of freshly squeezed lime juice
Method
Place all the ingredients in a blender or food processor, and pulse until well mixed and all the honey is dissolved and well combined. Add ice cubes and store in the refrigerator.
Orange Juice and Berries Sports Drink Recipe
Ingredients
- 3 cups hot water
- Juice of 1 lemon
- 1/2 teaspoon of salt
- 2 tablespoons of honey
- 1/2 cup fresh orange juice
- 1 cup of fresh berries (blueberries or strawberries), crushed
Method
Mix well and set aside in the fridge overnight. Strain the mixture to remove the berries and pulp from the oranges. Keep refrigerated.
Cherry and Lemon Sports Drink Recipe
Ingredients
- 1/4 cup lemon juice
- 3 cups of cold water
- 1/4 teaspoon of salt
- 2 tablespoons of honey
- 1/3 cup tart cherry juice
Method
Add the lemon juice, tart cherry juice and honey to a 1 quart (1 liter) water bottle. Top up with water. Shake vigorously to incorporate honey into the mixture. Keep chilled before serving.
Citrus and Coconut Water Sport Drink Recipe
Ingredients
- pinch of sea salt
- 1 teaspoon fresh lemon juice
- 1 1/2 teaspoons agave nectar
- 1/2 teaspoons fresh lime juice
- 2 medjool dates (with seeds removed)
- 1/2 teaspoons extra virgin coconut oil
- 400 ml mineral water or coconut water (or fresh coconut milk if available)
Method
Place all the ingredients in a blender and pulse until smooth and well combined.
Homemade Revitalizing Drinks Recipes
Banana Smoothie Recipe
Note: Bananas are a good natural source of Potassium
Ingredients
- 1 handful ice
- 1 large banana
- 1/4 teaspoon of salt
- 250 ml (1/2 pint) skimmed milk
- 2 tablespoons skimmed milk powder
Method
Add all the ingredients to a blender or food processor, and pulse for 15-20 seconds, until smooth.
Berry Yogurt Smoothie Recipe
Ingredients
- 200 ml (7 fl oz) skimmed milk
- 1 cup of fresh or frozen berries
- 150 ml (5 fl oz) low-fat yogurt
Method
Add ingredients to blender or shaker bottle, and pulse for 15-20 seconds.
Protein-Rich Revitalizing Smoothie Recipe
Ingredients
- 1 cup skim milk
- 1 teaspoon honey
- 1/2 banana, sliced
- 1 cup frozen mixed berries
- 1 tablespoon ground flaxseed
- 1/2 cup low-fat cottage cheese
Method
Combine all the ingredients in a blender and pulse until smooth and well mixed.
Rejuvenating Post-Exercise Juice
Ingredients
- 3/4 cup water
- 3/4 cup unsweetened apple juice
- 1/2 cup unsweetened Concord grape juice
- 3/4 cup tart cherry (or pomegranate juice)
Method
Combine all the ingredients in a shaking bottle. Mix and serve with ice.
Honey and Yogurt Smoothie Recipe
Ingredients
Ice
1 medium banana
1 cup skim milk
2 tablespoons honey
1/2 cup plain low-fat yogurt
Method
Combine all ingredients in a blender and pulse until smooth and well combined.
Beetroot Juice Revitalizer Recipe
Ingredients
- 2 kale leaves
- Juice of 3 carrots
- 1 lemon with skin
- 1 clove of garlic
- 1 beet, including green leaves
- 1 piece (1 inch; 3 cm long) ginger root, peeled
Method
Pulse all ingredients in a blender or food processor and strain. Dilute with plain water and serve chilled.
Electrolyte Replacement Revitalizer Recipe
Ingredients
- 1 apple
- 1 lemon, peeled
- 1 lime, peeled
- 1/4 teaspoon sea salt
- Juice of orange, peeled;
- 1/2 teaspoon ascorbic acid
- 1/2 cup kale leaves or similar
Method
Pulse in a blender and strain through a sieve.
Cherry Power Revitalizer Recipe
Ingredients
- 2 stalks of celery
- Juice 1 green apple
- 1/2 cup strawberries
- 1/2 cucumber, peeled
- 1/2 lemon, including skin
- 1/2 pound (500 g) tart cherries (or similar), pits removed
Method
All all ingredients to a blender and pulse until smooth. Sieve into a jug or bottle.
