How to do your own electrolyte replacement drink with 4 ingredients?

At prices (Australian dollars) around $20 to $45 per container of powdered electrolyte replacement drinks or sports drink replacement, if you are on a budget a long ride, long run or regularly training will rip a lot of money from your wallet.

Because of the fact that supplements are costly and sometimes a lot of people have trouble digesting them or maybe they want to refuel them self with natural option, a bunch of people is experimenting and doing their own energy drinks, gels, granola bars, and rice bars you name it (and yes, I am doing all of them). This time I would like to share with you some recipes that I have tried to fuel my rides and long runs which are low cost, naturals and easy to made.

Electrolyte Replacement Drink or Sports Drink 

The 4 ingredients for an electrolyte replacement drink are quite simple: 
  • Water,
  • Carbs,
  • Salt, and
  • Fruit juice for flavour
One that I have been using goes like this...

  • 200 ml of unsweetened orange juice (or any citric juice you prefer or have)
  • 4 teaspoons of organic coconut sugar 
  • 2 Pinch of Himalayan salt or table salt ( don't be too fancy with that, if you don't have the Himalayan salt use table salt we just need any source of sodium)
  • 550 ml of water.

Put everything together on your water bottle (yes, I do sell them) and just shake it. Done!

compressport water bottle drink cage bike energia sports
Compressport Bike Bottle - Drink Bottle - Water Bottle
That mix will give you approximately: 25 grams of carbohydrates.

And there you have it is easy, quick, natural and yummy. Do it yourself and let me know any other ideas you come up with.

See you on the next post, please leave me your comments.

Oscar Mendez
Remember to Swim, Bike and Run with Energia Sports


Triathlon Officer, Triathlete wannabe and starting to do Trail Running lately

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