DIY: The best homemade sports drinks

DIY: The best homemade sports drinks

Alexandra Ruticova
Do you always feel tempted to buy those great looking energy drinks in the supermarket or sports shops?
If you are aware of all the table of ingredients, that’s just fine, but many of us just don’t know what really mean those complicated ingredients we read on the label. And the effects can be very unpleasant.
Too much caffeine or other stimulants in the drink can produce heart problems, insomnia, anxiety or headaches and migraines.
To enjoy entirely the benefits of those energy drinks is to prepare it ourselves at home and to mix all the natural ingredients that substitute the chemical ones, with the same boosting energy effect.
 
You have to know that there are three main types of sports drinks: isotonic, hypertonic and hypotonic.
The isotonic drinks are designed to quickly replace the fluids which are lost by sweating. They also provide a boost of carbohydrates. The body prefers to use glucose as its source of energy. Sometimes it is better to consume isotonic drinks where the carbohydrate source is a concentrated form of glucose.
They are commonly drunk by athletes, especially middle and long distance runners, but all professional sportspeople use them in their daily training regimes.
 

Homemade Isotonic drinks

Coconut water is one of the simplest sports drink alternatives and can be used as is.
The rule to make your own isotonic drinks is to combine The Base (one of the following natural liquids) with the Extra Ingredients.
Don’t forget that the proportions are essential!
Healthy base liquids are: herbal teas, coconut water, plain water
To turn the basic liquid into a sports drink, add some or all of these Extra ingredients:
Salt – A high quality salt adds sodium and other minerals.
Calcium or Magnesium – Adding a high quality calcium magnesium powder helps replenish minerals (I like this one.)
Juice – Optional but adds sweetness and natural sugars if needed during exercise.
Natural Flavors - Add natural flavors in the form of fresh ginger, fresh herbs, or even natural flavored stevia extracts.
 
Recipe 1
Too cool and true
200 ml ordinary fruit squash
800 ml water
A pinch of salt
Mix them all together in a jug and cool down in fridge.
 
Recipe 2
Fruit rush
500 ml unsweetened fruit juice (orange, apple, pineapple)
500 ml water
Mix them all together in a jug and cool down in fridge.
 
Recipe 3
Hydration booster
50-70 g sugar
One liter of warm water
Pinch of salt
200 ml of sugar free squash
Mix, cool and drink
 
 
Homemade hypertonic drinks
 
Choose a hypertonic drink if you need extra carbohydrates. Hypertonic fluid replacement drinks contain more sugar, so they are ideal for replenishing fluids and calories following a heavy workout. A hypertonic drink is one that has more salt than normal cells, so it will draw water out of those cells with osmosis. These drinks can also be helpful for restoring energy during and after a long-distance run, such as a marathon. The best time to drink them is after exercise as they help your body to top up on muscle glycogen stores. However, it is advisable to only use them alongside isotonic, because due to the higher concentration of sugar the water in these drinks is not as easily absorbed without an isotonic drink to rehydrate and refuel after a workout. Hypertonic drinks can also be useful as part of a weight gain regimen.
 
Recipe:
4 cups or (one Liter) of water
2 cups of fruit juice (any kind) OR 2 cups of tea and 5 tablespoons of sugar
a pinch of salt
 
Homemade hypotonic drinks
 
Hypotonic are designed to quickly replaces fluids lost through sweating. Unlike isotonic and hypertonic drinks they are low in carbohydrates.
Choose a hypotonic drink for trying to keep your weight down. A hypotonic fluid replacement drink contains fewer calories and is best for athletes who are trying to maintain a certain weight or for those who are trying to lose weight. Hypotonic drinks have less salt than normal cells do, so water goes into the cell more easily than if you drank a hypertonic drink.  They are good for losing or maintaining weight because they contain fewer calories and carbohydrates as well as less sugar.
They are very popular with athletes who need fluid without the boost of carbohydrate. Jockeys and gymnasts use them regularly.
 
Recipe:
4 cups or (one Liter) of water
½ of a cup (about 100 ml) of fruit juice (any kind)
a pinch of salt
 
We hope we convinced you that the best way to stay hydrated and energized is the natural one, the one you control 100%!