Create Yourself: 5 All-Natural Sports Drinks
Drinks & Smoothies

5 All-Natural Sports Drinks That You Can Create All By Yourself

Posted

23 August 2017

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Need to rehydrate but bored of drinking water? Want to steer clear of sports drinks that are laden with processed sugar, artificial flavouring, colouring, preservatives and sodium? Did you know that you can actually make your own natural sports drinks quickly and with just a few simple ingredients?

Made from real food sources, these natural sports drinks will provide your body with key minerals such as calcium, chloride, magnesium, potassium and sodium. Go ahead and try one of them out. Not only will they rehydrate you, but they will nourish you as well!

The Super Hydrator

  • 2 cups watermelon
  • 2 sticks celery
  • 1 small cucumber
  • 1 cup water

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How to make it

Combine all of the ingredients in a blender.

The rehydrating benefits

These fruit and vegetables consist of over 90 percent water and contain essential salts such as calcium, magnesium, potassium and sodium which aid in rehydration. While celery has been shown to hydrate the body twice as effectively as a glass of water, the sugar content in the watermelon will help to replenish any glucose (an important energy source) that you may have lost during exercise.

The Tropical Punch

  • 1 cup papaya
  • 1 cup pineapple
  • 2 cups coconut water
  • 1 tbsp chia seeds

How to make it

Combine all of the ingredients in a blender.

The rehydrating benefits

A study from the University of Naples found that the plant chemicals lutein and zeaxanthin which are found in fruits such as papaya help to boost hydration. Pineapples have potent anti-inflammatory powers which may help in post-exercise discomfort. Coconut water has a load of electrolytes and potassium which will keep you hydrated as well as prevent your body from getting cramps. Chia seeds help prevent dehydration as they can hold nine times their weight in water. Plus, they are full of omega 3 fatty acids, protein and fibre.

Tip: If you’re in a rush, simply fill your water bottle with 1-2 tablespoons of chia seeds.

The Ginger-Lemon Water

  • Juice of half a lemon
  • 1 inch ginger sliced and slightly crushed
  • 500ml water
  • 1 tsp honey or maple syrup (optional)
  • Pinch of sea salt (optional)

How to make it

Dilute the honey in 1/3 cup of warm water then mix all of the ingredients in a jug and chill for a few hours.

The rehydrating benefits

In terms of citrus fruits, lemons contain the highest amount of electrolytes and have the additional benefits of both detoxifying and antiseptic properties. If you are feeling a little queasy after a workout, the ginger will help to ease this along with muscle soreness and recovery as well. Honey and maple syrup will add that delectable bit of sweetness to tantalise your tastebuds and adding a pinch of sea salt will come in handy if you’ve had a long workout (more than 2 hours) or been through a very hot day.

The Strawberry Infusion

  • 1 cup fresh orange juice
  • 1 cup water
  • Juice of half a lemon
  • ½ cup strawberries, sliced

How to make it

Add all of the ingredients into a jug and chill in the fridge overnight.

The rehydrating benefits

Strawberries are made up of over 90 percent water. Coupled with oranges, which contain essential electrolytes potassium and calcium, these two fruits make a potent combination to keep your body hydrated. Furthermore, both strawberries and oranges are rich in vitamin C which is a powerful antioxidant and will help to keep your immune system healthy.

The Nutty Smoothie

  • 1 ½ cups almond milk
  • ½ cup spinach
  • 1 frozen banana
  • 1 tsp cashew nut butter

How to make it

Combine all of the ingredients in a blender.

The rehydrating benefits

This smoothie is perfect to drink after a workout as it not only delivers a mega dose of potassium and magnesium to help regulate your fluid stores, but it is also a great post-workout snack. Eating a snack comprising both fluid and carbohydrates within 30 minutes of exercising is optimal as this is when the body uses these nutrients most effectively. Eating within this time-frame will help to restore your energy for the next workout as well as keep you from starving at your next meal, which can lead to overeating.

Which all-natural sports drink will you be trying out? Decide on at least one and aim to make it this coming week! After all, keeping hydrated could literally and physically change your life!


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