Homemade Sports Drink Recipe #1

• 10 tbs. sugar (5/8 cups or 120 grams)
• .75 tsp Sea salt (4.2 grams) or Morton’s lite
• 1 package of unsweetened Koolade mix for flavor
• Water to make 2 liters

The recipe will give a total of 124 grams of solute which in 2 liters water gives a total of 6.2% concentration. For an 8 oz serving this gives:

• 14.2 grams carbohydrate (6%)
• 53 calories
• 103 mg Sodium
• 121 mg Potassium

You’ll notice that the amount of potassium is quite a bit higher than Gatorade, but the rest is pretty close. If you wanted to reduce the potassium, another option would be to use 1/2 tsp. each of regular sea salt and the Morton Lite Salt. This would change it to:

• 104mg sodium
• 40mg potassium

Homemade Sports Drink Recipe #2
If you wanted to reduce the amount of potassium, or simply didn’t want to buy some Morton Lite Salt, here is another option.

• 1/2 cup orange juice
• 9 tbs. Sugar
• 3/8 tsp Salt
• Water to 2 liters

h/t Sharon N Lance Palmer