DIY Sports Drinks

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Lately I’ve been making efforts to seriously reduce my sugar intake (especially refined, added sugars). A great way to do this is to cut out Sports drinks and switch to water! But sometimes water just won’t rehydrate you. Harvard’s school of Public Health recommends that “A sports drink may be used by people engaging in exercise of vigorous intensity for more than one hour, especially if sweating heavily” (https://www.hsph.harvard.edu/nutritionsource/sports-drinks/). Further, the University of Iowa Stead Family Children’s Hospital (‘UI Children’s’ from here on out) says that “If they’re running a marathon, then the drinks are fine – but for one ball game or a dance recital? They don’t need them” (https://uichildrens.org/health-library/sugar-sports-drinks).


But exactly HOW much sugar is in a Sports Drink?

Image originally found here (https://uichildrens.org/health-library/sugar-sports-drinks)


Thirty four grams is a LOT of sugar to be consuming all at once. There’s got to be a better way to replenish electrolytes after rigorous physical activity. And what if you just want something with flavour after playing?


This is where DIY Sports Drinks can be super handy. This recipe is Coconut Water based. The Cleveland Clinic states that “Coconut water is packed with potassium and also contains beneficial nutrients such as calcium, magnesium and phosphorus, which sports drinks lack” but that “Unsweetened or original flavors contain fewer carbohydrates and less sodium, which are the key nutrients required for long workouts” (https://health.clevelandclinic.org/coconut-water-stacks-sports-drink/)


This is why the DIY Sports Drink adds salt (sodium), fruit juice or fresh fruit (carbohydrates with natural sugars) and natural sweeteners like honey or maple syrup (also carbohydrates). The best thing is that you can customize the sugar and salt contents of your DIY Sports Drink.

This recipe is from The Ultimate CookBook for Hockey Families by Erin Phillips & Korey Kealey. It’s a really great resource and has a lot of information on hydration, nutrition, recovery, and so much else for Hockey Players of all ages. I highly recommend you pick it up at your Local Book store! You can also grab it here: https://amzn.to/3giVTv4

The basic recipe is this:

  • ½ cup no sugar added Coconut Water
  • 1-1 ½ cups liquid (water or chilled herbal tea)
  • ½ tsp salt
  • ½ tsp sweetener (honey, maple syrup, agave, brown rice syrup, etc.)
  • ½ cup fruit juice or fresh fruit

These quantities can be adjusted as desired of course.
This recipe is really fun to play around with. If you want some guidance, I made a YouTube video around this recipe. You can check it out here:

 Here are a few I’ve tried:

 

Korey’s Pom-AID (From The Ultimate CookBook for Hockey Families)


  • ½ cup Coconut Water
  • 1 cup water
  • ½ tsp salt
  • ½ tsp honey
  • ½ cup pomegranate juice

Add everything to a water bottle and shake well. Serve chilled within 24 hrs.


Lime-AID


  • ½ cup Coconut Water
  • 1 cup Water (or chilled mint tea)
  • ½ tsp salt
  • 1 tsp honey
  • 2 tbsp lime juice

Add everything to a water bottle and shake well. Serve chilled within 24 hrs.


Tropical-AID


  • ½ cup Coconut Water
  • 1 cup Water
  • ½ tsp salt
  • ½ tsp honey
  • ½ cup Pineapple Juice

Add everything to a water bottle and shake well. Serve chilled within 24 hrs


Watermelon Lime-AID


  • ½ cup Coconut Water
  • 1 cup Water
  • ½ tsp salt
  • 1/2 tsp honey
  • ¾ cup Fresh, cubed Watermelon

Blend until smooth. Serve chilled within 24 hrs. Shake well before consuming.


Strawberry Kiwi-AID


  • ½ cup Coconut Water
  • 1 cup Water
  • ½ tsp salt
  • ½ cup fresh or frozen strawberries
  • ½ cup fresh or frozen kiwi cubes

Blend until smooth. Serve chilled within 24 hrs. Shake well before consuming.


If you’re on a tournament or away from home and don’t want to bring all of these ingredients, an extra water bottle, fruit juice, salt packets, and coconut water are all you need. Just add them to the bottle with some water and shake.


I like to keep some powdered Coconut Water (you can pick some up here https://amzn.to/30bV4OO) and a juice box in my hockey bag for tournaments where I’ll be playing 2+ games in pretty quick succession or for nights I’m playing 2+ games back to back (Happens a lot as a goalie).I pre-mix the salt with the coconut water (which usually has some added natural sugars) powder so it’s ready to go and just add everything to the leftover water in my bottle from the ice. I make a point to do this before the game so I can sip on it while I undress.

I hope you’ve found this helpful. I sure have throughout my time using these recipes.My favourite has to be any recipe using fresh fruit. So have some fun with this one, get the kids involved, and make your own sports drink flavours!

If you’re interested in becoming a Brand Ambassador for Rink Threads, click here to learn how. The theme for August is hydration so if you make this recipe, post it to Instagram with #DrinkThreads and #RinkThreadsGOAT then tag us to join in on the fun.



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