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Food Factor: Homemade Sports Drink

By Ms. Natasha Haynes, MSU Extension Service

Most of the time water is the best choice before, during, and after physical activity. However, there are times when you might benefit from a sports drink.

You can save a considerable amount of money by making your own homemade version. You may even feel better about what you and your family members are drinking, because you know exactly what ingredients you put in it!

Homemade Sports Drink (Makes 4 Servings)


- 1/4 cup sugar

- 1/4 teaspoon salt

- 1/4 cup hot water

- 1/4 cup orange juice

- 2 tablespoons lemon juice

- 3-1/2 cups cold water

In the bottom of the pitcher, dissolve the sugar, salt, and hot water.

Add the remaining juices and add water.

Chill in the refrigerator before your next sporting event or physical activity!

Thanks to University of Georgia Extension Food Talk Blog for this recipe!

If you aren’t a fan of plain water, there are ways to enhance the flavor without adding sugar. Try out these Three Flavored Water Recipes to Beat the Heat for water infused with fruit and herbs.

These tips from Qula Madkin, Extension instructor and registered dietitian, can help you get more water in your diet.

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And if you like our recipes and videos, we’d love for you to share them with your friends! It really helps!

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