Homemade sports drinks

It is going to be really hot and if you are working outside it may be beneficial to replace some minerals while hydrating.  I am one of those people who enjoys making things that can be easily purchased.  I recently decided to make my own tonic, for gin and tonics, and it turns out it costs about $25.00 to make a 69 cent bottle of tonic water.  All I do as your chiropractor in the Woodbridge, Dale City area is preach hydration, well here are some sports drink recipes.


Maple Sports Drink

This easy-to-make, maple syrup-flavored recipe is delicious and settles well because it is not acidic, says recipe developer and author Nancy Clark, RD. “When you are working out for more than an hour, enjoy this all-natural sports beverage to energize your workouts,” she says. (If you dig natural syrups, try this molasses recovery shake, too.)


3 3/4 cups cold water

1/4 cup pure maple syrup

1/4 teaspoon salt


  1. Mix all ingredients together in a 1-quart bottle.
  2. Shake well and enjoy!


Yield: 1 quart.

Note: Maple syrup is also a tasty alternative to energy gels. Put some in a small flask and take nips during extended exercise.



When the Golden State Warriors decided to ban commercial sports drinks and started making their own with Himalayan sea salt, Chef John of FoodWishes in San Francisco was inspired to try his own—with less sugar. “You can tweak this recipe to create your perfect formula,” he says. (This is how much sodium you really need each day.)


8 cups fresh cold water

3 tablespoons honey, or other sweetener to taste

1/2 teaspoon fine *Himalayan pink salt (mine was coarsely ground, so I used a rounded 1/2 teaspoon), or sea salt (or any pure salt)

3/4 teaspoon calcium magnesium powder (I used NOW Foods Cal-Mag Citrate)

pinch cayenne

3/4 cup freshly squeezed orange juice

2 lemons, juiced

2 limes, juiced

  1. Pour 1 cup of water into a large pot.
  2. Add honey, salt, calcium-magnesium powder, and cayenne.
  3. Place pot over low heat and whisk until ingredients have dissolved.
  4. Remove from heat and allow to return to room temperature.
  5. Add juices to room temperature mixture in pot.
  6. Pour in remaining 7 cups water and whisk until well blended.


Makes about 9 cups.


Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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