Mix Up Your Sports Beverage – By Making Your Own
It’s true; you don’t have to rely on the sports drink filled market to hydrate your summer training! In fact, I know I could use a little something to mix things up a bit right now. Here is a little spin I put on the typical sports drink. Be sure to test this out in training before you decide to use it in the race setting. Enjoy!
Why it works:
This beverage works because it provides as a quick source of carbohydrates to fuel working muscles, sodium and potassium to maintain electrolyte balance, and it tastes great to make sure you drink plenty of it!
Cherry-Lemon Sports Drink
- 2.5 ounces tart cherry juice
- 1 ounce lemon juice (this equals about 1/2 of a extra large lemon)
- 2.5 tablespoons of honey
- ~27 ounces of cold water
- ~1/6 -1/4 tsp. salt (1/6 would be just under 1/4 tsp. of salt)
Combine tart cherry juice, lemon juice, and honey in a 32 ounce water bottle. Then add enough water to fill bottle to the 32 ounce line. Add salt. Shake vigorously until the honey has completely dissolved into the beverage. Chill and serve.
Recipe makes 32 ounces, 4 – 8 oz. servings
Each serving is approximately 50 calories, 0 grams of fat, 0 grams protein, 14 grams of carbohydrate, 0 grams of fiber, 112-145 mg sodium, 39 mg potassium