Sports Drinks, Homemade

Sports Drinks, Homemade

Let me show you how to make efficient sports drinks, homemade. Never spend a dime on those plastic sugar filled potions again. If you need hydration or power – look no further than your kitchen.

First things first: there are three kinds of sports drinks, and knowing when to drink each is important. So let’s start with that before I break down the homemade recipes.


The Three Types Of Fluids

Hypertonic - higher nutrient concentration than blood
Isotonic - equal nutrient concentration to blood
Hypotonic - lower nutrient concentration than blood
Hypertonic Sports Drinks

These drinks are massively stacked with sugars, carbs and sometimes proteins. With at least 20% glucose and not enough electrolytes to matter, drinks like colas and undiluted fruit juices all fall into this category

When To Use – use as a recovery fluid after intense, prolonged workouts, or as a pre-marathon fuel dump.

While most sports drinks like Gatorade, Lucozade Sport and Powerade promote themselves as being isometric drinks, studies indicate that they are actually hypertonic sports drinks.

Isotonic Sports Drinks

This is the sports drink that Gatorade, Lucozade Sport and Powerade aspire to be. It’s a sports drink with between 6 to 8% carbohydrate content and some electrolytes. The premise behind the isotonic sports drink is that it has the same water, salt and carbohydrate concentration as human blood, and should therefore be a useful way of importing a balanced nutrient boost.

When To Use – use for short duration, high intensity exercises when carb intake need is moderate and the risk of dehydration is low.

In practice isotonic sports drinks take a moderate amount of time to import carbohydrates and end up dehydrating you more than they hydrate you. Further, they can cause stomach upset if consumed in excess when thirsty, or when mixed with energy concentrated foods like power-bars while working out.

Hypotonic Sports Drinks

Powerade Zero, Mizone, SOS Hydration, G Active are all sports drinks on the market today that promote themselves as being hypotonic sports drinks. These drinks should hydrate you 5 times faster than water, contain about 2% glucose and just a pinch of salt.

When To Use – if the primary goal of the drink is hydration then this should be your first choice. Short workouts, hot weather, long rides, pre-workout hydration, etc..

The downside of hypotonic sports drinks is that they offer you no substantive carbohydrate resources.

Making A Hypertonic Sports Drink

Mix together…

  1. 400ml of concentrated liquid fruit squash/mix (flavor of choice)
  2. 1 liter of cold water
  3. Pinch of salt

Making An Isotonic Sports Drink

Mix together…

  1. 50% orange juice
  2. 50% cold water
  3. Pinch salt

Making A Hypotonic Sports Drink

Mix together…

  1. 25% orange juice
  2. 75% water
  3. Pinch of salt

Important Note

Very few people who workout benefit from ingesting sports drinks. Even homemade ones. You’re in no danger of dehydrating during a sixty minute workout, and in no danger of running out of carbs.

Professional athletes, marathon runners, triathletes, cyclists, competitive martial artists, tennis players and race car drivers can all benefit from these kinds of products – but for most of us they’re not really moving the needle in any noticeable way.

To that end, the hypotonic sports drink is probably the most useful for most of us, as it at least rehydrates you and satiates your thirst during workouts. And although your thirst isn’t an indicator of dehydration, it’s still very nice to be able to cool yourself down with some hydrating fluids mid workout!

Come check out my unique Upgrade System for more ideas on how to get healthy without leaving your home!

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