How To Make Homemade Sports Drinks That Will Make You Run Faster

Sports drinks are used to enhance running performance. They can make a runner run faster and longer by keeping him/her hydrated, maintaining high energy levels and keeping electrolytes in balance.

Although popular sports / energy drinks like Gatorade and Powerade do a fine job, they are obscenely expensive. The alternative and cheaper option is making a homemade sports drink. Making a homemade sports drink is very simple. The ingredients required are things that you can find in a typical American kitchen.

Types of Sports drink that you can make at home

There are three types of sports drinks. Isotonic sports drinks, Hypotonic sports drink and hypertonic sports drink. The difference is the amount of sugar and salts in the drink.

Recipe for making a homemade Isotonic sports drink

Isotonic sports drinks are the common sports drinks like Gatorade and Powerade that you find on the shelves of your local supermarket store. Isotonic sport drinks contain similar concentrations of salt and sugar as in the human body. They are formulated to quickly replace the water and electrolytes which are lost by sweating. They also provide a boost of carbohydrate. They can be drunk at any point of a race.

  • 500ml unsweetened fruit juice (orange, apple, pineapple)
  • 500ml water
  • Mix them all together in a jug and cool down in fridge.

Recipe for making a homemade hypertonic sports drink.

Hypertonic sport drinks contain a higher concentration of salt and sugar than the human body. Hypertonic drinks are used to supplement your daily carbohydrate intake. They contain higher levels of carbs than isotonic and hypotonic drinks.

The best time to drink is in the final stages of a marathon when your glycogen stores are low or depleted. They are also drunk immediately after finishing running to aid in the recovery process.

  • 400ml of squash
  • One litre of water
  • Pinch of salt
  • Mix, cool and drink

Recipe for making a homemade Hypotonic sports drink

Hypotonic sport drinks contain a lower concentration of salt and sugar than the human body.Hypotonic are formulated to quickly replaces fluids lost through sweating. Unlike isotonic and hypertonic drinks they are low in salts carbohydrates.

They are the best type of sports drinks to drink at the early stages of a race. In the early stages you have lost very little salt through sweating and your energy levels are still high. An hypotonic drink will replace the water lost through sweating without adding on the sugars and salts.

  • 100ml of squash
  • One litre of water
  • Pinch of salt
  • Mix, cool and drink

Experiment with these drinks during your training runs before trying them in a race. During the experimentation process you will find out how your body responds to them. Although most runners respond well to sports drinks, there are runners who experience side effects. Some of the side effects are nausea and stomach pains.

A sports drinks is not the panacea to running faster. You will need to continue working hard in your training if you dream of running faster and with endurance.

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