Homemade Sports Drink


    Orange Citrus Drink
  • 1⁄4 cup sugar
  • 1⁄4 tsp. salt
  • 1⁄4 cup hot water
  • 1⁄4 cup Minute Maid Pure Squeezed Some Pulp Orange Juice
  • 2 tablespoons lemon juice
  • 3 1⁄2 cups cold water
    Pineapple Citrus Drink
  • 1 cup water
  • 1 cup Minute Maid Pineapple Orange Juice
  • 1 cup coconut water
  • 1/8 tsp. salt


  • Amount: About 1 cup
  • Calories: 50/56
  • Fat (g): 0/0
  • Sat. Fat (g): 0/0 (0)
  • Carb (g): 12/14
  • Fiber (g): 0/0
  • Sodium (mg): 110/112
  • Gluten free, Vegan



  • In the bottom of the pitcher dissolve the salt and hot water. Add remaining juices and water, chill.
  • Pour all ingredients into a pitcher, stir or shake to dissolve salt, chill.

Cooking Tip

You can be creative when making your own sports drink and dilute many combinations of juices (such as cranberry + lemonade) to 50 calories per 8 ounces and add 1⁄4 tsp of salt per 1 quart of liquid. Make sure to test your recipe during training before an important event. This will give you time to tweak the recipe for your own personal taste preferences!

Performance Fact

The nutritional profile of commercial sports drinks is about 50-70 calories per 8 ounces, with about 110 milligrams of sodium. Homemade sports drinks can offer the same nutritional profile at a much lower cost. The strength of homemade sports drinks is that they can also be personalized for “salty sweaters” by adding a higher concentration of sodium.