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Make your own Electrolyte sports drink!!

Sports drinks can be a very handy tool to get in fluid and carbohydrates before, during and as part of a recovery from a sporting event.

Save some money and decrease the single use plastic bottle usage by making your own!!

Recipe: Sports drink with electrolytes

1/4 cup sugar 1/4 teaspoon salt 125 ml hot water 125ml cup orange juice or other juices to your liking! (not concentrate) plus 2 tablespoons lemon juice 750ml cups cold water


1. In the bottom of a large jug or bottle, dissolve the sugar and salt in the hot water. 2. Add the juice and the remaining water; chill.

How to use sports drinks.

(source: Sports Dietitians Australia)- They are awesome.

  1. Before exercise

Sports drinks may be useful before an event to fine tune fluid and fuel (carbohydrate) intake. The carbohydrate in sports drinks can increase carbohydrate availability, while the added sodium may reduce urine losses before exercise begins.

  1. During exercise

Sports drinks are primarily designed for use during exercise lasting more than 90 minutes by providing optimal fluid and fuel delivery. Sports drinks may allow athletes to perform for longer and more effectively in training and competition by providing energy to working muscles and the brain.

  1. Recovery

Sports drinks can help meet nutrition recovery goals by replacing fluids and electrolytes lost in sweat and helping to replenish glycogen stores. If there is limited time between training sessions or competition, drinks with higher sodium content may promote more effective rehydration. To meet all recovery goals, the ingestion of sports drinks should be complimented with foods and fluids that provide adequate carbohydrate, protein, and other nutrients essential for recovery.

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