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Homemade Citrus Sports Drink

This is an easy to make alternative to some of the name brand sports drinks. If you are exercising for more than 30 minutes you may benefit from a fluid-replacement sports drink.


  • 1 can orange juice
  • 2 Tbsp. lemon juice
  • 1 Tbsp. lime juice
  • 3/4 tsp. salt (Optional: use for heavy or long workouts)
  • water

Mix the ingredients with enough water to equal 1 gallon. Store in the fridge. If this solution is too sweet, add extra water to the solution. The salt in this drink will give the electrolytes you need for a long work out.

An even easier recipe: 1 cup of orange juice, 1 cup of water and a pinch of salt.

General Tips: Drink 1 to 2 cups of fluid 30 minutes before you exercise and 1/2 to 1 cup of fluid every 15 minutes of exercise.

Money Saving Tip: For mild workouts or short workouts water will provide sufficient hydration and save you money. Having said that, a better tasting beverage may encourage you to drink more liquids which is important when working out for any duration.

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By ann (Guest Post)
May 28, 20050 found this helpful

YOu can also buy a box of electolites at the pharmacy (powdered) and stirr one pkg into this recipe. All those fancy sports drinks have eletrolites to aide in keeping you hydrated.

Reply Was this helpful? Yes
March 20, 20120 found this helpful

Kudos! One of my anatomy and physiology professors in college told us that spending money on those sports drinks is a big waste, you can get the same benefit from orange juice. It is a lot cheaper, and doesn't have all that added sugar. I think most people drink them because they feel too grown up to drink Kool-aid, lol. Those drink have chemical flavoring, salt, lots of sugar, a little potassium, and plenty of chemicals (they don't have to list everything on the label)


The electrolytes we lose when we sweat are sodium and potassium. They are plentiful in the American diet, so, unless you are a professional athlete or a long distance runner/biker, your main concern is replacing the water you sweat out. Natural juice will give you the carbs you need for energy, and give you a delicious drink, too, with noting bad added.

Don't forget to have a good drink before you start exercising!

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