Sports Drinks
Sports Drinks (homemade) [The Electrolyte Slide Remix]
Natural electrolyte drink that hydrates and energizes without artificial ingredients. This is performance fuel that actually nourishes your body.
Makes
Serves 4
Total Time
10 min (10 min prep)
Ingredients
Citrus Electrolyte Drink:
4 cups (960ml) filtered water
1/2 cup (120ml) fresh orange juice
1/4 cup (60ml) fresh lemon juice
2 tbsp (30ml) raw honey
1/2 tsp (3g) sea salt
1/4 tsp (1g) potassium salt (NoSalt)
Coconut Lime Recovery Drink:
2 cups (480ml) coconut water
2 cups (480ml) filtered water
1/4 cup (60ml) fresh lime juice
2 tbsp (30ml) pure maple syrup
1/2 tsp (3g) sea salt
1/4 tsp (1g) magnesium powder
Make it Good For The Gut (Optional)
Add 1 tablespoon apple cider vinegar with the mother for probiotics and improved pH balance. Include 1/4 cup tart cherry juice for natural anti-inflammatory compounds and recovery support. Use coconut water kefir instead of regular coconut water for beneficial probiotics. Add 1/2 teaspoon fresh grated ginger for digestive support and anti-inflammatory benefits. Consider 1 tablespoon liquid chlorophyll for alkalizing properties and added minerals.
Remix Options
Tropical Twist: Replace citrus with 1/2 cup pineapple juice and 1/4 cup coconut milk for tropical flavors and enzymes. Berry Power: Add 1/4 cup unsweetened cranberry juice and 2 tbsp pomegranate juice for antioxidants. Green Machine: Include 1 tbsp spirulina powder for chlorophyll and B-vitamins (start with 1 tsp). Lower Sugar: Replace honey/maple syrup with stevia drops or monk fruit sweetener to taste. Caffeine Boost: Add 1/2 cup cold green tea or matcha for natural energy without jitters. Electrolyte Enhanced: Include 1/4 tsp calcium citrate and 1/8 tsp zinc citrate for complete mineral profile.
Good To Know
Electrolyte Balance: Natural sea salt provides sodium and trace minerals while potassium salt helps maintain proper cellular hydration and muscle function. Natural Sweeteners: Raw honey and pure maple syrup provide quick energy without artificial additives and contain beneficial enzymes and minerals. Hydration Science: The 4:1 ratio of sodium to potassium mimics what your body loses through sweat for optimal rehydration. Timing Matters: Drink 8-16 oz before exercise, sip during longer workouts, and consume within 30 minutes post-workout for best recovery. Storage Tips: Keep refrigerated up to 5 days, shake well before each use as natural ingredients may separate. Concentration Adjustments: For intense or long workouts, double the salt content; for casual exercise, reduce sweetener by half. Temperature Preference: Serve chilled or over ice for best taste and faster absorption during hot weather training.
steps
Combine:
In large pitcher or water bottle, add filtered water, coconut water (if using), and fresh fruit juices. Use room temperature liquids for easier mixing.
Sweeten:
Add honey or maple syrup to the liquid mixture first, stirring or shaking vigorously until completely dissolved before adding other ingredients.
Dissolve:
Add sea salt, potassium salt, and magnesium powder (if using). Whisk vigorously or shake in sealed container until all salts are completely dissolved.
Taste:
Sample the drink and adjust sweetness, saltiness, or citrus levels to your preference. The flavor should be refreshing with a slight salty-sweet balance.
Chill:
Refrigerate for at least 2 hours before serving to allow flavors to meld and achieve optimal refreshing temperature for hydration.
Serve:
Shake or stir well before each serving as natural ingredients may separate. Pour over ice and consume during or after workouts for optimal hydration.