Home-made Sports Drinks Home-made drinks may help save money, but it is difficult to exactly recreate the commercial varieties. It is therefore vital that you weigh out the ingredients for your home made drink, otherwise you could harm rather than help your performance. You are aiming to get 5-8g carbohydrate per 100ml of drink (5-8%), plus sufficient sodium (salt) to stimulate drinking and to work actively with the carbohydrate to provide quick rehydration. How do these home made compare nutritionally to the shop bought varieties? Too see more sports drinks and there nutritional content compared to homemade click here.

Recipe 1 - makes 1 litre	Recipe 3- makes 1 litre
50-70g (5-7 level tablespoons) sugar 1 litre water 1/3 level teaspoon salt Sugar-free squash for flavouring	100ml Ribena Original Blackcurrant Juice Drink 900ml water 1/3 level teaspoon salts
Recipe 2- makes 1 litre
500ml fruit juice drink e.g. Five Alive, Fruit Burst, Cranberry & Raspberry/blackcurrant fruit juice drinks (i.e. are not pure juice, but have added sugar) 500ml water 1/3 level teaspoon salt

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