Make Your Own Sports Drink
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Are you spending your hard earned money on sports drinks and then wondering if you are getting good value? Sports drinks contain vital nutrients like electrolytes and carbohydrates that are lost in exercise. You can now make your own sports drink in your kitchen and know that it doesn’t contain dyes and high fructose corn syrup. Here are a couple of recipes you might enjoy.
This is an easy to make alternative to some of the name brand sports drinks. If you are exercising for more than 30 minutes you may benefit from a fluid-replacement sports drink. 
- 1 cup of freshly squeezed orange juice
- 2 tablespoons fresh lemon juice
- 1 tablespoon fresh lime juice
- 3/4 teaspoon salt (Optional: use for heavy or long workouts)
- water
Mix the ingredients with enough water to equal 1 gallon. Store in the fridge. If this solution is too sweet, add extra water to the solution. The salt in this drink will give the electrolytes you need for a long work out.
An even easier recipe: 1 cup of orange juice, 1 cup of water and a pinch of salt.
General Tips: Drink 1 to 2 cups of fluid 30 minutes before you exercise and 1/2 to 1 cup of fluid every 15 minutes of exercise.
Money Saving Tip: For mild workouts or short workouts water will provide sufficient hydration and save you money. However, a good tasting beverage may encourage you to drink more liquids when exercising.
Sports drink recipe from “Nancy Clark’s Sports Nutrition Guidebook”
1/4 cup sugar
1/4 teaspoon salt
1/4 cup orange juice
1/4 cup hot water
2 tablespoons lemon juice
3 1/2 cups cold water
In a quart pitcher, dissolve the sugar and salt in the hot water. Add the remaining ingredients and the cold water. The drink contains about 50 calories and 110 mg of sodium per 8 ounces, approximately the same as for most sports drinks.
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