Athletes are prone to dehydration as they tend to move more. From training to workouts, they lose sweat all the time. Losing sweat means you’re losing a lot of fluids, sodium, and other electrolytes. To avoid dehydration, you have to intake fluids that can replenish your energy. There are plenty of energy drinks that can help. But sometimes, their ingredients are questionable.
Making your energy drinks can be more accessible and healthier. You get to pick the ingredients you want, and you can be more health-conscious about what you take.
5 Homemade sports drinks that you can try
Made with 100% natural juice, this sports drink can make you replenish your loss of energy. What you will need:
- 3 cups of 100% pure coconut water
- 1 cup of your choice fruit juice
- Two tablespoons of honey
- ¼ teaspoon of sea salt or natural salt.
- 4 cups of water
- 2 to 3 teaspoons of fresh lemon juice (or lime juice – optional)
Instructions: Get yourself a pitcher and combine coconut water and fruit juice. Stir honey and sea salt until dissolved. After that, stir in the water and add your lemon or lime juice if you’d like. Serve chilled for the best result.
This sports drink will surely relieve your energy loss and save you from dehydration after heavy training or workout. What you will need:
- ½ cup fresh orange juice
- ¼ cup of fresh lemon juice
- Two tablespoons of maple syrup
- 1 cup of water
- 1 cup of coconut water
- 1/8 teaspoon of salt
Instructions: Combine everything into a large bottle and make sure to shake it vigorously.
3. Lemon and Pomegranate Electrolytes Drink
This homemade sports drink is a balanced mix of sweetness and citrus that can help you prevent dehydration. What you will need:
- 1/4 tsp. salt
- 1/4 cup pomegranate juice
- 1/4 cup lemon juice
- 1 1/2 cups unsweetened coconut water
- 2 cups cold water
Instructions: Add all the ingredients together and make sure to shake them until thoroughly mixed.
After post-workout, it is essential to take a refresher to replenish the lost fluids. Beverages like this give you protein and carbohydrates that can prevent dehydration. What you will need:
- 1 cup of frozen watermelon cubes
- 1 cup of coconut water
- 1 teaspoon of chia seeds
- Lime to taste (vary on what you prefer)
- A pinch of salt (optional)
Instructions: Put all ingredients in a blender and blitz all together. Serve after.
This recipe is perfect for people who are sugar conscious. What you will need:
- 1 cup of water (not carbonated)
- Two tablespoons of lemon juice
- A pinch of salt
- Flavoring and sweetener to taste. (This is purely optional) If you’re sugar conscious, a suitable replacement is stevia.
Instructions: Combine the ingredients and make sure to mix well.
In the end, what matters is that you take responsibility for your body. Proper take of fluids is vital, most of all for athletes. Dehydration shouldn’t take dehydration lightly. Take lots of fluid and replenish your energy with your homemade sports drink. There are various recipes online that you can get. Choose what’s the best for you.