I’m sure you are already aware that drinking plenty of water and staying hydrated is one of the most important things you can do for your health. But if you live an active lifestyle and you exercise regularly, there are other factors that you need to take into consideration.
Sweating causes a significant amount of mineral loss, especially if you do high-intensity, vigorous exercises. So you don’t just sweat out some water, you actually lose electrolytes as well. Simply put, electrolytes are essential minerals (such as sodium, potassium, calcium, magnesium, chloride and phosphate) that can be found in your blood, sweat and urine. Along with other things, they are required for maintaining proper nerve and muscle functions and keeping your body hydrated.
During and after your workout, you need to replenish the water and electrolytes you have lost. It also a good idea to refill your glycogen storages with the right type of carbohydrates.
Fruits and vegetables are good sources of electrolytes, along with salt (I’m talking about good quality salt – real sea salt or Himalayan salt), and natural sweeteners, like honey. They can help to balance glucose level and provide you with some extra energy during your workout. Fresh fruit juices are a good source of natural sweeteners as well.
So, how to put all of this information together? It’s actually much simpler than you think. I’m not going to tell you things like don’t buy sports drinks anymore, but please read their labels before you purchase them. Read out loudly and see how many natural ingredients you can spot on the ingredients list. Then have a look at the recipes I give you here to see how easy it is to put together your own sports drink at home.
First of all, we need a base for hydration. This can be spring water, tap water or pure coconut water (it’s already high in potassium, however, it’s on the pricey side). Then we need some freshly squeezed fruit juice (lemon, lime, orange etc.), some natural sweetener (e.g. honey) and a big pinch of salt. That’s it.
From here, use your imagination and experiment with different flavours and ingredients such as green tea, fresh mint, red berries etc.
Here is my go-to recipe.
- 1 litre tap water
- Juice of a whole lemon or orange
- 1 tbsp honey
- 1/6 tsp sea salt
- 1 tbsp fresh mint
In a mixing jug, mix together all of the ingredients, except mint leaves. Pour it into a bottle, add fresh mint and leave it in the fridge to chill for an hour.
You can warm the water up if you wish before you add honey (to make it easier to dissolve), but in my experience, it will dissolve just fine anyway after a minute of constant mixing.
You actually have much more options if you choose to make your own drink compared to what you can get from the shops. Here is another recipe for you.
- 1 litre coconut water
- Juice of a lime
- 1 tbsp honey
- 1/6 tsp sea salt
- ½ cup fresh pineapples (chopped)
Just like we did above, in a mixing jug, mix together all of the ingredients (except pineapples) until the honey and salt have completely dissolved. Pour it in a glass jug or bottle, add the pineapple cubes and chill the drink in the fringe.
When you finished your homemade sports drink, spoon out the pineapple pieces and enjoy them.
Hi, just a heads up, our posts may contain affiliate links. This means, if you buy something within a certain time frame using one of the those links, we'll get a small commission which helps PotSwinger keep on going. I only link to products I personally recommend. Best thing is, it won't cost you a penny more. Thank you for your support!