Try this homemade sports drink with 100% natural ingredients that your body will appreciate. Commercial sports drinks can quench your thirst, but they are unhealthy and therefore not highly recommended as they contain very high levels of sugar and sodium. You only need very few ingredients, and the best thing is that most of them are available directly from your kitchen.

How to make a sports drink at home

Whether it’s a marathon, a soccer game, biking, walking, or whatever makes you or your little ones out of breath and puddles of sweat while practicing, chances are they should always have their hand the right drink to hydrate.

You could soak in plenty of water or opt for a super tasty electrolyte drink that supports optimal hydration by replacing vital minerals and electrolytes. They are full of easily absorbed simple carbohydrates that also help boost energy.

A homemade sports drink is a great alternative to commercial sports drinks, which contain food coloring that present a “rainbow of risks”: cancer, hyperactivity and more. Also, one of the best brands still contains Brominated Vegetable Oil (BVO), which is patented as a flame retardant.

Before going out to your competition, or usual walk, if it is very hot, you already have how to replace the lost fluid in a natural way. Gather the following ingredients and start making it today!


  • 1/2 cup of orange juice
  • 1/4 cup organic sugar (muscovado)
  • 1/4 teaspoon sea salt
  • 1 tablespoon of lemon juice
  • Water

This recipe is for a liter of sports drink.

This is the method

  • Add 1/4 cup of sugar and 1/4 teaspoon of salt (kosher or sea salt) to 1/2 cup of hot water. – Stir until completely dissolved.
  • Add 1/2 cup of orange juice and 1 tablespoon of lemon juice to the sugar and salt water.
  • Add a few ice cubes to each bottle, pour the juice mixture into the middle of each bottle, and then
    fill the rest with cold water.
  • Shake the bottles so the ice cubes cool the hot water. You are ready to drink.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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