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Citrus Delight
Citrus Delight Shahzadi Devje

Citrus Delight - Homemade Sports Drink

Shahzadi Devje RD CDE MSc
8 June 2016
5 mins PreparationServes 4

Store bought sports drinks can add up in both cost and calories, so we've hit the kitchen to share with you our favourite DIY sports drink recipe. Great for times when more than water is needed for hydration during athletic performance!

When to use a Sports Drink?

Sports drinks are specially created to replace the sweat and electrolytes that you lose in sweat and to provide energy in the form of carbohydrates for active muscles and the brain. They can benefit a wide variety of athletes, including those:

  • With very high sweat rates;
  • Exercising either very hard or for a long time (more than one hour), including endurance and team sport athletes;
  • Exercising in hot and humid conditions or while wearing protective sports equipment such as with hockey and football.

Competitive athletes should consult a Registered Dietitian who specialises in sports nutrition to help them develop a hydration routine that meets their individual needs.

Healthy Hints

This homemade drink mixes the tangy orange juice with lemon for a quick hit of carbs, sodium and potassium to fuel hungry muscles. Why not get creative? Try different combos of fruit juices to test what tastes good for you and settles well when you are working out hard.

Don't want to use it as a sports drink? Leave out the salt, and you have a refreshing drink, with less sugar than regular juice.

Ingredients

  • 500 ml (17 fl oz) water

    500 ml (17 fl oz) orange juice

    2 tbsp fresh lemon juice

    ¼ tsp salt

    Mint leaves to garnish

Cooking Guide

1. In a pitcher or jug add the water, orange juice, lemon juice and salt.

2. Mix together.

3. Infuse with a few mint leaves, if desired.

4. Transfer to a sports bottle or jars.

Enjoy!

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Food Facts

  • Fat
    Low
  • Sat Fats
    Low
  • Sugars
    Med
  • Salt
    Low
  • Calories66kcal
  • Protein0.9g
  • Fat0.2g
  • Saturated fat0.0g
  • Trans fat0.0g
  • Cholesterol0.0mg
  • Carbohydrate15.8g
  • Sugars (Total)11.1g
  • Fibre0.4g
  • Sodium299.00mg
  • Salt equivalents0.7g
  • Iron0.2mg
  • Vitamin A2.7RAE
  • Vitamin C47.7mg
  • Vitamin D0.0mcg
  • Vitamin B120.0mcg
  • Potassium245.0mg