Ditch The Gatorade: Your Fav Homemade Sports Drink Recipe

homemade sports drink

What if I told you that drinking water after a hard workout isn’t rehydrating you as much as you think? Don’t get me wrong, drinking pure water is definitely beneficial, but for those who exercise hard and/or sweat excessively, chugging simple H2O after a workout just isn’t going to cut it. Before you reach for those brightly colored ‘Sports Drinks’ (which are nothing more than expensive bottles of candy water) read this article and find out how you can make a natural, homemade sports drink alternative in your own home, guaranteed to rehydrate and replenish your body.

4 Must-Have Ingredients and Why You Need Them

1) Water

homemade sports drinkI know, I said water ALONE isn’t the most effective drink for rehydration after a hard workout. Nevertheless, water is an essential component for rehydration and should form the base of your homemade sports drink.

After a hard workout, your body loses electrolytes (minerals) through your sweat. These elements are essential for proper muscular contraction, relaxation and cell function. Only drinking water won’t replenish these lost minerals. This is why it’s important that you add them to your after-workout drink.

2) Salt

Adding a small amount of Celtic Sea Salt to your water will aid in replenishing lost minerals, as this type of salt contains roughly 60 trace minerals. In fact, ¼ of a teaspoon provides approximately:

  • Magnesium: 5.2mg
  • Potassium: 2.7mg
  • Calcium: 1.5mg

All of which are essential for proper muscular function and blood chemistry.

If you’re looking to go further and add more electrolytes to your drink, you may find a calcium-magnesium powder supplement helpful.

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3) Lemon Juice

A squeeze of lemon in your homemade sports drink will provide minerals for rehydration and the vitamins and antioxidants needed to aid your immune system.

Lemons are a nutrient-dense fruit containing Vitamins B6, C, and potassium, which is an essential electrolyte needed after your workouts.

4) Natural 100% Honey or Maple Syrup

Adding simple carbohydrates from a natural food source will aid in replenishing muscle glycogen and also give your homemade sports drink a nice sweet flavor.

Your Homemade Sports Drink Recipe


  • 33 fl oz plain filtered water
  • ¼ teaspoon Celtic Sea Salt
  • 4 fl oz lemon juice
  • 1 teaspoon of 100% natural honey or maple syrup

Mix the ingredients well in a large bottle or container.

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