I never liked the taste commercial sports drinks. And I'm a person who doesn't believe in drinking (or eating) something that I don't like. Finding a an alternative became a must for when I started training for my first half marathon. Fortunately, I realized that I could make my own homemade sports drink.
I've used variations of this for many of my training and running races over 7 miles. I find that is when I need to have the sugar to carry me through a long run. The water helps with hydration. The sugar is for the glucose to help your muscles do their thing. The salt replaces the sodium lost with sweating to assist with the breakdown of the glucose.
Kate’s Homemade Sports Drink
2 Limes, juiced equals about 1/3 cup
1.5 Tablespoons Raw Honey
¼ teaspoon Sea Salt (I like the Alaea Pink Hawaiian)
Enough water to make a Quart (32 oz.)
Place lime juice, honey, and salt in a quart sizes jar. (If you don’t have one, a Liter Water Bottle works as well.) Add water to fill. Cap and shake until all ingredients are combines. Drink and enjoy! Refrigerate any leftovers. Shake before drinking.
Options: For different flavors, mix up your citrus juices. Try lemon, orange, or a combination. You can also use agave, coconut syrup, or maple syrup. If it’s too sweet for you, reduce the honey.
Note: The serving size is the entire quart, but I find I drink only about a quarter at a time.
Serving Size 1 Quart, Calories 109 kcal, Carbohydrates 32g, Fat 0g, Protein 0g, Sodium ~480mg (I can’t find official info, so this might be off)
How does this compare to Gatorade and Powerade?
Gatorade: Serving Size 1 Quart, Calories 200 kcal, Carbohydrates 56g, Fat 0g, Protein 0g, Sodium 440mg
Powerade: Serving Size 1 Quart, Calories 240 kcal, Carbohydrates 66.7g, Fat 0g, Protein 0g, Sodium 213.3mg