Spokane Mixology 101: Make Your Own Sports Drinks

Sports drinks are very popular and are marketed very heavily right now. They are also very expensive especially if you are to drink 8 oz for every 15-30 minutes of work out time. So here is a little mixology 101 on making your own sports drinks.

Have you ever read the label of a sports drink? Heck you don’t even need to read the label to know that they are filled with high fructose corn syrup, artificial flavors and colors. After all I don’t know of any food that is naturally bright electric green or blue.

The main purpose that sports drinks fill is the need to replenish electrolytes, sodium and carbs. However, I can do without all the artificial colors and flavors and calories. Actually I don’t even care for the taste of sports drinks but they have been proven to help replenish what the body has lost.

In an effort to find healthier alternatives to sports drinks I found a few recipes to make your own sports drink at home.

Just for a reference an 8oz serving of Gatorade has:

14 grams Carbohydrate
110 mg Sodium
30mg Potassium
50 calories

Make It at Home Sports Drink

• 1⁄4 cup sugar
• 1⁄4 tsp salt
• 1⁄4 cup water
• 1⁄4 cup orange juice (not concentrate) or a combination of 100% fruit juices
• 2 tbsp lemon juice
• 3 & 1⁄2 cups cold water

To make: Dissolve the sugar and salt in the water. Add the juices and the remaining water; chill.

Makes 4-8oz servings.

Per 8-oz serving: 50 calories; 12 g carbohydrate; 110 mg sodium

High Potassium Sports Drink.

• 10 tbs. sugar (5/8 cups or 120 grams)
• .75 tsp Morton Lite salt (4.2 grams)
• 1 package of unsweetened Kool-aid mix for flavor
• Water to make 2 liters

To make: Dissolve the sugar and salt in the water. Add the Kool-aide and chill.

Makes 8-8oz servings.

Per 8-oz serving: 53 calories; 14.2 g carbohydrate; 103 mg Sodium; 121 mg Potassium

Powdered Sports Drink

• 9 tablespoons table sugar
• 3/8 teaspoon table salt
• 1 packet unsweetened Kool-Aid or other drink mix.

To make: Mix all ingredients together dry. Portion 1/3 of the mixture into each of three ziplock bags.

To reconstitute, add contents of 1 bag to a 20-oz. sports bottle. Fill halfway with water, mix, and fill with water, mix again.

Makes 3-20oz servings.

Sugar Free Sports Drink

Personally I am all about saving my calories for my meals.  I am working out in Spokane WA to lose weight and burn calories not consume more of them in my drinks so I found this sugar free sports drink recipe on about.com.

• 1 cup (8 oz) water (not carbonated)
• 2 Tablespoons lemon juice
• small pinch of salt
• Flavoring and sweetener to taste (Crystal Light, Kool-aid with artificial sweetener, or sugar free flavored syrups)

To make: Mix all ingredients and chill.

Makes 1 serving.

So there you have it, Mixology 101: Make your own sports drinks. Experiment and have fun. Find a concoction that you like and drink up.

For additional health and fitness tips talk to Zach Hunt, personal trainer and owner of Physzique Personal Fitness in Liberty Lake, WA. He can help you fulfill your fitness goals.

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