For You Recipes

Recipes for DIY Sports Drinks & the Science Behind Them

Sportspersons especially those who are into endurance sports like marathons, cyclists or other athletes undergo a common problem which often comes in the way of their performance. This problem is dehydration. 

During strenuous physical activities, it is natural for the person to sweat excessively which causes the body to lose fluid as well as lose vital nutrients like sodium, which leads to dehydration. This also causes severe physiological problems as the body is strained to perform. 

It is crucial for athletes and other sports personalities to always commence their physical activity with a rehydration solution in mind. For this, a sports drink comes in handy, as it replenishes the lost fluids, and also fuels the body with vital nutrients as well as simple carbohydrates that are easy to absorb and a great source of energy during their endurance phase. 

Of course, over-hydration is yet another issue that may come in the way of performance, and hence not more than 600-700ml of sports drink must be consumed per hour of physical activity. 

The science behind sports drinks

A layperson would wonder why must a sportsperson consume a sports drink when water is easily available and can rehydrate the person too. The answer to this is that, while water can rehydrate a person, water lacks many essential electrolytes which also need to be replenished in a sports person for optimum performance. 

This is mainly because a sports person sweats extensively which causes them to dehydrate. With sweat, they not just lose water but also lose vital electrolytes like sodium, potassium, magnesium etc. which cannot be replenished by water alone. 

So a sports drink contains fluids, and electrolytes and are a simple form of carbohydrates which are easily absorbed by the body. The person needs carbohydrates as a source of energy, especially during rigorous physical exertion where the energy is burned down. This provides the athlete instant energy and the electrolytes aid the muscles to perform to their full capacity. 

In simple words, a sports drink is a mix of water, salt and sugar! 

Why opt for homemade sports drinks as opposed to readily available sports drinks?

Undoubtedly consuming readily available packaged sports drinks makes life much simpler as they are convenient, easily available and good to drink too. 

But some variants may contain higher amounts of sugar and may have preservatives, artificial colours, etc. As opposed to DIY sports drinks can be made by adjusting ingredients to suit the taste preference of the person, being freshly made drinks these are certainly healthier. 

What makes DIY sports drinks better is the fact that they even become far more cost-effective as compared to pre-packaged sports drinks. 

Making your own drinks is also eco-friendly as you reduce the use of plastic bottles that are disposed of after consumption. 

Besides preparing your own sports drinks is surprisingly easy and takes very little time. Here are a few options of DIY sports drinks that can be conveniently consumed by people doing athletic activities. 

Lemony Minty Sporty Drink

This healthy sports drink is perfect for those tough exercise days that become harder during the summer. Rehydrate and re-energize with this sports drink that takes only a few minutes to prepare! It is refreshing, healthy and tastes divine! 


  • Water: 8 glasses
  • Lemon Juice: ¾ bowl
  • Organic Honey: ¼ bowl
  • Black Salt: ½ tsp
  • Fresh Mint Leaves: 7-8 leaves


  • Take a large size mixing bowl, to the bowl, and add the lemon juice, honey, black salt and fresh mint leaves. Use a muddler or a flat spatula to gently muddle the ingredients to form an even mixture so that the mint leaves impart their flavour. Now add chilled water and stir well. 
  • Once the drink is ready, use a strainer to remove the mint leaves and transfer them to a bottle. Consume before, during or after physical exertion. 
  • This drink provides a good amount of fluids and electrolytes that help an athlete excel in their performance. 

Clean Coconut Sports Drink

What better than a natural dose of pure potassium and other important minerals that fresh and pure coconut water has to provide? This ‘all natural’ drink is delicious and refreshing and serves the purpose perfectly. 

The only crucial factor here is that the coconut water must be fresh straight out of the coconut shell and not a packaged variant. If you have access to it, make your healthy tropical sports drink in no time. 


  • Fresh Coconut Water: 500ml
  • Water: 200 ml
  • Sugar: 4 tsp
  • Salt: ¼ tsp


  • Mix some chilled water with natural coconut water, and add to it sugar and salt. Stir until all ingredients dissolve completely and enjoy fresh! 
  • Sugar is an important addition to drinks, as it is a great source of energy and is quickly absorbed into the system. It helps the blood sugar level from dropping during exercise. Salt helps to provide electrolytes like sodium which is depleted in sweat. Regular salt can easily be replaced by black salt. 

Homemade Commercial-Copy Cat Drink

If you love the attractive colours and flavours of commercial drinks, this natural drink will satisfy your taste buds and be good for your body too. 

All it needs are some natural fresh ingredients and a few minutes, and the result is nothing short of your favourite commercial drink or maybe even tastier! 

Here is how you can make it at home. 


  • Water: 6 glasses
  • Freshly Squeezed Orange Juice: 2 glasses
  • Lemon Juice: ¼ bowl
  • Salt: 1 pinch
  • Red Chilli Powder: 1 pinch
  • Organic Honey: 6 tsp


  • Take 1 glass of water and add some salt and chilli powder and bring it to a quick boil. Allow the mixture to cool. Now add this to the remaining water, and add all other ingredients and stir well. 
  • Transfer to a bottle and enjoy fresh. 

Ginger Mint Sports Drink infused with Green Tea

On some days, physical exertion may not be the only challenge but temperature and seasonal variations may add to the challenge. On such days just a commercial sports drink may not be enough. For such days, a homemade comforting yet effective sports drink is what is needed. 

This drink infused with the natural goodness of mint, ginger and green tea not just supplies you with fluids and electrolytes but also has the beneficial effects of anti-inflammatory and anti-oxidant too. 

Here is how you can make it. 


  • Water: 4 glasses
  • Green Tea: 2 bags
  • Lemon Juice: ¼ cup
  • Ginger: inch piece peeled
  • Mint Leaves: 5-6 leaves
  • Honey: 2 tsp


  • Take 1 glass of water and bring it to a boil. To it, add the 2 bags of green tea. Once the green tea is well infused, cool the drink and add it to the rest of the water. 
  • Grate the ginger and squeeze out the fresh juice from it. Add the fresh juice to the water. Finally, add the honey and mint leaves to the drink and stir well. 
  • Cool the drink for a few hours and enjoy. 

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