DIY Sports Drink Recipe: Get Hydrated & Skip the Bad Stuff


From the beach, to the gym, or even just a hike through the park- it’s important to keep your body hydrated and sometimes plain-old coconut water can get a little boring.  We’ve broken down one of our favourite recipes so you can easily elevate your hydrations levels!


BEING ACTIVE is important of a healthy lifestyle but it’s also important to repair your body after you elevate your heart rate. Many of the pre-made sports drinks out there contain more of the bad things than the good. When you break a sweat, your body naturally creates an acidic by-product – lactic acid- that puts a strain on your blood, which can cause your blood pH to drop and become more acidic.  Keeping alkaline is key to balancing your pH and repairing your muscles so you can keep being active and reduce the soreness in your muscles. Here are 3 things you need to include when making your own sports drink:


MINERALS- Like vitamins, minerals play an important in our health. When we are physically active, we sweat out more than just water content. Adding minerals from sources like sea salt or Himalayan sea salt are a good and simple way to re-mineralize the body. We need minerals to help balance the water content in our blood cells, regulate muscle function, nerve function and increase endurance.

CLEAN HYDRATION- sweating out our natural water content can leave us feeling a little sore and quenched. Elevating our hydration levels with filtered water or other liquids like herbal teas or coconut water (low in sugar) is an important part of keeping the body fuelled (and hydrated) so your pH can rebalance, recharge your electrolytes, and your recovery time is shortened.

maple syrup.jpg

SWEETNESS- A little sweetness can go a long way.  Using natural sweeteners like maple syrup or honey can add a little sweetness while still keeping the nutrition value up as they contain vitamins and minerals. They are also a clean carbohydrate meaning they will help you stay energized before, during and after your workout.

Image from VEGA's  Hydrating Lemonade

Image from VEGA's Hydrating Lemonade



  • 1 L of liquid (options: herbal teas, filtered water, or classic coconut water)
  • ⅛-1/4 tsp Himalayan or regular Sea Salt
  • ¼ to ½ tsp crushed magnesium tablets or powder (optional)
  • ¼ cup or more of lemon juice
  • 1-2 TBSP sweetener - honey or maple syrup.


  • Brew tea if using or slightly warm base liquid
  • Add sea salt and magnesium (if using)
  • Add juice and mix or shake well
  • Cool and store in fridge until ready to use. Consume within 2-3 days.

DON’T HAVE TIME to make your own? VEGA Sport has a few products that will help you save time and keep hydrated. And if you’re in need of a quick recovery drink, try Genuine Health’s Fermented Chocolate Protein powder and some coconut water in a shaker cup when you’re on the go. What’s your favourite way to rehydrate?