Homemade sports drinks

[Zagan]

No idea whether to put this in a food topic, or exercise so put it here.

As it gets hotter I really struggle with working out (martial arts, running). I feel like my energy stores disappear quicker during training. I use sports drinks during these times but want something with less crap in that I can make. Anyone have tried and tested recipes ?

DS (former national level swimmer) used to have 60% orange juice, 40% water and a sprinkle of salt. That was recommended by a former Olympic swimmer. I don’t think it tasted great, but did the job!

I'll give that one a try. Thank you.

Squash (one of the high juice ones without the sweeteners), dilute as normal with water and a pinch of salt.
You might need to warm a bit of the liquid to get all of the salt to dissolve.

Orange juice (or apple juice tbh) and water 50:50 with a small sprinkle of salt here too if I need to make up one whilst out. I use the TORQ powder in my sports bottles normally but sometimes if you need more drink and can find a cafe this is achievable pretty easily.

Might have a go at juicing apples and making one and see how I get on.

I used to make the for distance swimming. I think apple juice is a better option as less acidic.

Chocolate flavoured milk is a great recovery drink. Used by many triathletes over the sports marketed supplements.

Has a lot of sugar though, yes.