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Sports Drink Recipes

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Updated June 29, 2013

Sports Bottle

Sports Drink Bottle

Wendy Bumgardner ©

It is very important to replace lost salts and water when walking. Anytime you walk for more than an hour, think of drinking a salt-replacement sports drink in addition to water. Drinking Guidelines for Walkers

Sugar and salt help you absorb and retain the water to prevent dehydration, as well as replenish the salt to prevent hyponatremia (low blood sodium), both of which conditions can send you to the hospital on a long hot walk. The goal is up to 7% sugar concentration (glucose or sucrose are preferred) and salt of 1-2 grams per liter. Higher sugar content, above 8%, may actually slow water absorption.

Cost: Here is where the big savings come in, these homemade sports drinks are about 6 cents for a 20 ounce sports bottle's worth, a whopping savings over the $1 or so you will pay for a bottle of Gatorade or Powerade at the store.

Basic Sports Drink
• 1 quart (32 oz) or 1 liter water
• 1/3 cup sugar
• 1/4 teaspoon table salt
• Flavoring to taste - orange juice, lemon juice, etc.
Keep refrigerated.

20-Oz. Sports Bottle's Worth of Sports Drink
• 3 tablespoons table sugar
• 1/8 teaspoon table salt
• Flavoring to taste - orange juice, lemon juice, unsweetened Kool-Aid or Wyler's drink mix, etc. Suggest trying 2-3 tablespoons of juice or 1/3 packet of unsweetened Kool-Aid.
• Fill halfway with water, mix well.
• Top off with water.
Keep refrigerated.

Your Own Powdered Sports Drink
I like to take along sports drink powder and mix it up with water from a water fountain, etc. when out on my long walks, after drinking my first sports bottle of plain water.
• 9 tablespoons table sugar
• 3/8 teaspoon table salt
• 1 packet unsweetened Kool-Aid or other drink mix.
Mix dry.
Portion 1/3 of the mixture into each of three ziplock bags.
To reconstitute, add contents of 1 bag to a 20-oz. sports bottle. Fill halfway with water, mix, and fill with water, mix again.

More Recipes from our Guides:

Sports Drink Recipe
Sugar-Free Sports Drink Recipe
Trail Mix Recipes

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