When the weather heats up and it gets hot and sticky, the longing for thirst quenching drinks inevitably comes up. Enter the sports drink! After reading the ingredients on the labels of commercial bottles it occurred to me that it must be possible to make it yourself? Salt, sugar, and water plus flavourings and additives? I checked on the W.H.O. website for the definitive ratios for home-made electrolyte drinks (or Oral Rehydration Salts, O.R.S) which, by the way, save lives in critical moments when hydration is imperative. And yes, it is simple and does taste similar to those fancy sports drinks you can buy in the shops.
This is the base recipe, so feel free to flavour it with anything you fancy 🙂
Note: Measurements use a 5 ml teaspoon.
½ level teaspoon Celtic, or other natural, sea salt
6 teaspoons sugar
1 litre (4 ¼ cups) pure water
2 tablespoons fresh lemon juice (or to taste)
Ice to serve
- Combine all the ingredients in a jug, and stir until the the sugar and salt are dissolved.
- Dilute with a little extra water to taste. The hydrating effect won’t be harmed.
- If preferred, transfer to a clean water bottle with cap for easy storage or carrying.
- Optional: flavour with lime juice; orange juice; ginger; cold herbal tea, and substitute the sugar for honey etc.