Sports drinks are designed to deliver hydration, fast digesting carbohydrates for a source of quick energy, and some sodium to replace some of what is lost in sweat. But you need not rely on techy store-bought versions: making your own elixir couldn’t be easier. You’ll also save some hard-earned cash. This sports drink hack makes enough to fill two standard-sized water bottles. The pineapple juice can be replaced with orange juice if desired.
Chill out
When the heat is on, cold liquids can promote thirst, which in turn encourages better hydration habits during exercise, and reduces perceived effort by helping to lower core body temperature. When getting ready to exercise in steamy conditions, keep a bottle of this drink in the fridge to be consumed early on and freeze a second filled bottle which will thaw in the heat so you’re rewarded with a chilly drink mid-workout.
Pineapple Lime Sports Drink
Ingredients
- 2 1/2 cups (625 mL) unsweetened plain coconut water
- 1 1/2 cups (325 mL) pineapple juice
- 2 Tbsp (30 mL) fresh lime juice
Nutrition
Per serving:
- calories159
- protein3g
- fat1g
- saturated fat1g
- trans fat0g
- carbohydrates36g
- sugars27g
- fibre4g
- sodium319mg
Directions
01
Place all of the ingredients in a large jug or jar and stir to combine. Divide among 2 water bottles.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
