There are three things your body needs to keep muscles going strong throughout a workout: hydration, carbohydrates, and sodium. Water keeps our whole body working efficiently and without enough of it we are more likely to get injured and feel fatigued. Carbs are the main fuel source your muscles burn through and sodium is the key electrolyte lost in sweat, so it’s important to replace them. This #SuperSwap has natural sugar from oranges and none of the added sugars and artificial colors commonly found in sports drinks.
2 minutes • Servings: 1 (8 ounces) Print Recipe
- 1/2 cup water
- 1/2 cup 100% orange juice
- 1/16 teaspoon sea salt
Mix: In a sports bottle, mix water, juice, and salt. If you squeeze your own OJ, it will take one to two oranges to get 1/2 cup of juice.
Hangover helper: Most of the symptoms of a hangover relate to dehydration, so this natural sports drink will help on the occasions where you have over-celebrated. You can also add a 1/2 teaspoon of matcha tea powder —the caffeine can help with headaches and low energy.
Coconut water plus: Coconut water (11 ounces) mixed with 1/16 teaspoon sea salt is also a smart natural sports drink option. Look for brands without added sugar. Some brands have 90mg sodium per 11 ounces and in that case, it’s not totally necessary to add the sea salt. However, if your brand is low is sodium, add the salt.
Nutritional Facts for Natural Sports Drink
1 (8 ounces)
Daily Value %*
* Daily Value % based on a 2000 calorie diet.
Hi, Can I make a weeks worth at a time or is it better fresh every day. Thanks
If you are making it w/ fresh squeezed oranges, it will last 2 days in the fridge or 1 month in the freezer (just thaw overnight in fridge). For ease, you can also make this w/ 100% maple syrup & it will last in the fridge for 1 week: 1 cup (8-ounces) water + 1 Tablespoon 100% maple syrup + 1/16 teaspoon sea salt. Sports drinks have fluid, carbs, sodium to help keep you going strong for activities lasting more than 45 minutes. This recipe made w/ OJ or maple syrup has about 15 grams of carbs for 8 ounces. The goal is about 30-60 grams of carbs/hour. I recently ran a 1/2 marathon & it took me 2 hours…so I gave myself 60 grams of carbs total throughout the run (averaged 30 grams/hour). xx Dawn
I have food allergies such as orange, pineapples, and milk. Do you have any ideas for me to do these swaps and substitute something else when a recipe calls for these items?
It will depend on the recipe but in general: Oranges usually can be replaced by other CITRUS such as grapefruit, lemons, limes. Pineapple can be replaced with other TROPICAL fruit such as mango. Milk can be replaced with other types of milk such as almond or coconut.
What are your thoughts on Protein powders? Specifically Vega Protein – uses pea protein. I drink it every morning with coconut water in a shaker cup. Thanks
I’m not a huge fan of protein powders. Even Vega, although it’s one of the best, isn’t all WHOLE-FOOD based, meaning the pea protein is a concentrate, not really just whole peas. For people who just love protein powder instead of eating breakfast or a snack, I will recommend Vega or I also like Garden of Life RAW powders.
what about potassium in a sports drink?
Most important things in sports drink are water, carbs, and sodium. However, yes…other electrolytes like POTASSIUM are great, too. The orange juice gives a big dose of potassium, 250mg per 1/2 cup.