The nutrition profile of commercial sports drink is 50 to 70 calories per 250 ml, with about 110 milligrams of sodium. Below is a simple recipe that offers this profile, but at a much lower cost than the expensive brands. You can make it without the lemon juice, but the flavor will be weaker.

You can be creative when making your own sports drink. You can dilute many combinations of juices (such as cranberry and lemonade) to 50 calories per 250 ml and then add a pinch of salt. More precisely, add ¼ tea spoon salt per litre of liquid .Some people use flavouring such as sugar free lemonade to enhance the flavour yet leave the calories in the 50 to 70 per 250 ml range. The trick is to always test the recipe during training, not during an important event . You want to be sure it tastes good when you are hot and sweet and settles well when you‘re working hard.


  • ¼ cup (50 g) suga
  • ¼ tea spoon salt
  • ¼ cup (60 ml) hot water
  • ¼ cup (60 ml) orange juice not (concentrate) plus 2 table spoon lemon juice
  • 3 ½ cups (840 ml) cold water


  1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
  2. Add the juice and the remaining water, chill.
  3. Quench that thirst!


Yield: 1 liter


200 total calories; 50 calories per 250 ml; 12 g carbohydrate; 110 mg sodium

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MFF Terminator

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