DIY sports drink

Photo: The Athlete's Fix

Here’s an alternative to your regular sports drink - a little lighter and a lot more natural. The ratio of sugar and salt is based on the World Health Organisation’s recommendation for hydration solutions: 3.5 grams of carbohydrate per 100 millilitres, or a 3.5 per cent solution. The combination of sugar and salt is important because the glucose accelerates the body’s uptake of the solution, speeding rehydration.


DIY sports drink

Serves 1

480ml water or coconut water

½ tsp sea salt

4 tsp honey or white granulated sugar

1 large slice lemon or lime


1. Mix all the ingredients together well, pour into water bottles and keep chilled until you are ready to go.

2. If you wish, add other flavours such as 1 tablespoon fresh mint, 120g fresh berries, half an orange, etc.


Republished with permission of VeloPress from The Athlete's Fix: A Program to Find Your Best Foods for Performance and Health by Pip Taylor. Get started at theathletesfix.net.