Sports drinks are loaded with carbohydrates in the form of sugar and are promoted to reload glucose, fluids and electrolytes (sodium, potassium, magnesium, calcium) lost during rugged exercise including to improve endurance.
However, it has become general knowledge that staying away from such manufactured items is best for one’s health, so, why not keep it simple and fresh? With the sugar from these fresh mixes, quick hydration and absorption are guaranteed after an intense workout as staying hydrated is crucial to every sportsperson out there.
These refreshing recipes are made using the quickest and simplest items. Simply add the contents to your water-filled bottle, give it a satisfactory shake, and you are good to go.
Knowing what is in your bottle is something you love gives you a high chance of consuming the necessary amount of fluids to stay hydrated, it’s a win-win here.
Here are some refreshing drinks to take with you before, during and after a workout.
Watermelon Freshness
According to science and research, it turns out that when your core is cooled before exercising in the heat, it only makes the session more tolerable and curbs overheating.
This watermelon mix is rich in antioxidants and lycopene that help shield the skin from UV exposure, as well as anthocyanins to help tame rash.
- 2 cups ice cubes
- 1 cup of water
- 1 cup cubed watermelon
- 2 tablespoons chopped fresh mint
- 1 tablespoon honey
- Juice of ½ lemon
1. Blend the ice to the size of pebbles.
2. Put in the water, watermelon, mint, honey, and lemon juice, then blend.
Simple and Sweet
This very basic recipe could either be used that way or changed due to one’s creative taste buds.
- Bottle of water
- 5 tablespoons sugar
- ¼ teaspoon salt
Lemon and Lime
This just takes a few minutes to make and this is a refreshing drink for the active ones. In preparation for working out the next day stir up this drink the night before.
- Bottle of lemon-and-lime-infused water
- 5 tablespoons sugar
- ¼ teaspoon salt
- Tropical twist
- 2 ½ cups water
- 1 cup of coconut water good for added potassium
- ¼ cup sugar
- ¼ teaspoon salt
- Power pack
- 8 cups of cold water
- 3 tablespoons honey or another sweetener to taste
- ½ teaspoon pure sea salt
- (¾ teaspoon calcium magnesium powder
- Pinch of cayenne pepper
- ¾ cup freshly squeezed orange juice
- 2 lemons
- 2 limes
1. Pour 1 cup of water into a pot.
2. Add in the salt, cayenne pepper, honey and calcium-magnesium powder.
3. Put the pot and its content over low heat, stirring till the ingredients are dissolved and properly mixed.
4. Then remove from the burner and keep aside to cool down.
5. Put in the squeezed juices of lemon and lime when it has cooled down to room temperature.
6. Pour in the remaining 7 cups of water and whisk until well blended
Taste of Honey
- 3 ½ cups water
- ¼ teaspoon salt
- 2 tablespoons sugar and 1 tablespoon honey
- ¼ cup pineapple juice
- Maple Sports Drink
- 3 ¾ cups cold water
- ¼ cup pure maple syrup
- ¼ teaspoon salt
Ginger, Green and -Mint Tea mix
Mint has also been known to provide mental energy during exercise. Little honey can be added for extra sweetness.
- 3 cups cold water
- 3 bags of green tea
- 2 slices of lemon
- 1-inch piece of ginger, peeled and mashed
- 2 sprigs of mint
- Dash of honey simple syrup (2 to 3 tablespoons honey mixed with 2 to 3 tablespoons boiling water)
1. Put everything in your jug or water bottle, pour in cold water, and let sit for a few hours.
2. Pour over ice or refrigerate until chilled.
