Fresh • Wholesome Ingredients • Sports Recovery • Electrolyte Replenishment

A sports drink doesn’t have to come from a bottle. A homemade version can provide the same key nutrients:

  • Fluids to replace sweat losses
  • Carbohydrates to maintain energy
  • Sodium to help replace electrolytes and improve fluid absorption
  • Potassium to support muscle and nerve function

The goal isn’t just to quench thirst—it’s to keep athletes fueled, hydrated, and performing at their best throughout practices and competitions.

  • Before your practice or game, drink about 8-16 oz
  • During the activity if it last more than 60 minutes drink 5-10 oz every 10-15 minutes
  • After your activity within 30-60 minutes of finishing your activity drink another 16-24 oz if you were sweating heavily to replenish any electrolytes that you lost.

The recipes you see below are budget friendly and easy to prepare and they contain more wholesome ingredients compared to typical sports drinks. You can also adjust them to your taste and sweetness preference!

Which Sports Need Electrolytes?

Usually Water Is Enough For…

  • Recreational sports lasting less than 60 minutes
  • Easy walks
  • Light strength training
  • Casual bike rides

Electrolytes and Sports Drinks Are Recommended For…

  • Football
  • Soccer
  • Basketball tournaments
  • Wrestling practices
  • Volleyball tournaments
  • Cross-country, Marathon, or Triathlete events
  • Track meets
  • Swimming practices and competitions
  • Tennis matches
  • Lacrosse
  • Field hockey
  • Baseball and softball tournaments
  • and More!

You should Replenish Your Electrolytes especially when:

  • Activity lasts more than 60 minutes
  • The weather is hot or humid
  • Athletes have multiple games in one day
  • Athletes are heavy sweaters

Check out the recipes below:

Recommended products to help with this recipe:

​​*This recipe contains affiliate links, which means that I will earn a small percentage of any sales, at no extra cost to you.

Homemade Sports Drink (Gatorade-Style)

Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 5 minutes
Servings: 4
Course: Drinks, Pre-workout
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cups Water
  • 2 cups 100% Orange juice (or you can use 1 cup orange juice + 1 cup lemon/lime juice)
  • 1/4 tsp Salt
  • 1-2 tbsp Honey or Pure Maple Syrup (optional)

Equipment

  • Blender
  • Knife and Cutting Board
  • Measuring Cups and Spoons

Method
 

  1. Add the water, orange juice, salt, and honey.
  2. Shake or stir until well combined.
  3. Chill before serving.

Notes

Estimated Nutrition (8 oz serving)
  • Calories: 55–70 kcal
  • Carbohydrates: 8-12 g
  • Sodium: ~145 mg
  • Potassium: ~110-150 mg

Mixed Berry Electrolyte Sports Drink

Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 5 minutes
Servings: 4
Course: Drinks, Pre-workout
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • 1 cup 1 cup strawberries
  • 1 cup Blueberries
  • 1/2 cup Raspberries
  • 2 cups Cold Water
  • Juice of 1 Lemon
  • 1/4 tsp Salt
  • 1-2 tbsp Honey or Pure Maple Syrup

Equipment

  • Blender
  • Knife and Cutting Board
  • Measuring Cups and Spoons

Method
 

  1. Blend the berries until smooth.
  2. Add remaining ingredients and blend. Strain if preferred
  3. Serve over ice.

Notes

Estimated Nutrition (8 oz serving)
  • Calories: 45–60 kcal
  • Carbohydrates: 11–15 g
  • Sodium: ~145 mg
  • Potassium: ~120 mg

Watermelon Electrolyte Sports Drink

Print Recipe Pin Recipe
Prep Time 5 minutes
Servings: 4
Course: Drinks, Pre-workout
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • 3 cups Seedless watermelon, cubed
  • 1 cup Cold water
  • Juice of 1 lime
  • 1/4 tsp Salt
  • 1-2 tbsp Honey or Pure Maple Syrup (optional)
  • Ice

Equipment

  • Blender
  • Knife and Cutting Board
  • Measuring Cups and Spoons

Method
 

  1. Blend the watermelon until smooth.
  2. Add the water, lime juice, salt, and honey. Blend again until well combined.
  3. Chill before serving.

Notes

Estimated Nutrition (8 oz serving)
  • Calories: 35–50
  • Carbohydrates: 9–12 g
  • Sodium: ~145 mg
  • Potassium: ~170 mg

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