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DIY Homemade Sports Drink

This homemade sports drink is an easy, affordable way to fuel your sports training or event. It has a very mild flavor and is clear – making it a great option for those that don't like the sweet taste of commercial brands and don't want to worry about stains.
Author: Heather Mangieri, RDN


  • 20 ounces Water
  • 2 tsp Lemon Juice
  • 4 tsp Sugar, White
  • 1 tbsp Honey
  • 1/8 tsp Salt


  • Heat one cup of water in the microwave, then add it to a pitcher.
  • Add the honey, sugar and salt until dissolved, then add the remaining water and lemon juice
  • Pour into a 20-ounce bottle and chill until ready-to-drink


  • Recipe Makes: 1 Sports Drink
  • Servings Per Container: 1 (20 ounces)
  • Nutritional Information (per 20 ounces): 140 calories, 34 g carbohydrates, 33 g sugar, 0 g protein, 0 g fat, 320 mg sodium, 11 mg potassium.
Meal Planning Servings: 3 CHO; 0 PRO; 0 FAT