If so, you may find this recipe for a homemade sports drink useful to replenish glycogen stores, restore lost fluids, and gain back important electrolytes such as sodium and potassium, when participating in over 60 minutes of intense exercise. Aim for 2-4 cups of this drink per hour after the first hour of intense activity.
Homemade Sports Drink
1/4 cup sugar
1/4 teaspoon salt
1/4 cup orange juice (or pomegranate juice–it has extra antioxidants which can aid in muscle recovery)
1/4 cup hot water
2 tablespoons lemon or lime juice
3 1/2 cups cold water
In a large pitcher, dissolve the sugar and salt in the hot water. Add the remaining ingredients and the cold water.
Supplies 50 calories and 110 mg of sodium per 8 ounces, approximately the same as for most sports drinks (i.e. Gatorade or Powerade.)