Recipes: Healthy sports drinks

Recipes: Healthy sports drinks

FOX19 - Here are some healthy sports drink recipes from Cindy Cassell, PhD, RD, LD Nutrition Access LLC.

Maple Sports Drink

This easy-to-make, maple syrup-flavored recipe is delicious and settles well because it is not acidic, says recipe developer and author Nancy Clark  RD. "When you are working out for more than an hour, enjoy this all-natural sports beverage to energize your workouts," she says.

3 ¾ cups cold water
¼ cup pure maple syrup
¼ teaspoon salt

Mix all ingredients together in a 1-quart bottle.

Shake well and enjoy!

Note: Maple syrup is also a tasty alternative to energy gels. Put some in a small flask and take nips during extended exercise.

Limon Delight

With a minute of preparation the night before, you can have a tasty sports drink base ready to roll when you are ready to roll out the door.  Infuse water with any fruit flavor you prefer by slicing the fruit into a pitcher of water and letting it sit overnight.   Citrus fruits like the lemons and limes provide a refreshing vitamin C – rich liquid for any season.

Bottle of infused water
5 Tbsp. sugar
¼ tsp. salt

Pour ingredients into bottle, mix well and go!


When the Golden State Warriors decided to ban commercial sports drinks and started making their own with Himalayan sea salt, Chef John in San Francisco was inspired to try his own—with less sugar. "You can tweak this recipe to create your perfect formula,"

8 cups fresh cold water
3 tablespoons honey, or other sweetener to taste
½ teaspoon fine Himalayan pink salt, sea salt  or any pure salt
¾ teaspoon calcium magnesium powder  
pinch cayenne
¾ cup freshly squeezed orange juice
2 lemons, juiced
2 limes, juiced

Pour 1 cup of water into a large pot.

Add honey, salt, calcium-magnesium powder, and cayenne.

Place pot over low heat and whisk until ingredients are dissolved.

Remove from heat and allow to return to room temperature.

Add juices to room temperature mixture in pot.

Pour in remaining 7 cups water and whisk until well blended.

Workout Punch

This tangy, sweet punch has just enough carbs to keep you fueled, while the water-sodium combination enhances hydration

¼ cup sugar
¼ tsp. salt
¼ cup hot water
¼ cup orange juice (not concentrate)
2 Tbsp. lemon juice 
3 ½ cups cold water

Dissolve sugar and salt in the bottom of a pitcher of hot water.

Add juices and remaining water.

Chill for 30 minutes.

Watermelon-Mint Slushy

Research shows that cooling your core with an ice-cold slushy before exerting yourself in the heat can make hard rides in high temperatures more comfortable and help you prevent overheating. As a bonus, the star player in this fruity slushy from is watermelon, which is brimming with the antioxidant lycopene as well as anthocyanins to help tame inflammation.

2 cups ice cubes
1 cup seltzer or flat water
1 cup cubed watermelon
2 Tbsp. chopped fresh mint
1 Tbsp. agave syrup or honey
Juice of ½ lemon

In a blender, pulse the ice to the size of pebbles.

Add the water, watermelon, mint, agave, and lemon juice.

Pulse a few times until slushy.

Iced Green-Ginger-Mint Tea

Sometimes a run is just a run. And when you're going out for a simple jaunt, a simple beverage is in order. This zingy green tea from  is perfect for just that occasion. It's naturally high in flavor and loaded with antioxidants and anti-inflammatories while being low in calories. Mint has been shown to provide mental energy during exercise. You can add as much or as little honey as you'd like.

3 bags green tea 
2 slices lemon
1 1-inch piece of ginger, peeled and smashed
2 sprigs mint
Dash honey simple syrup (2-3 tablespoons honey mixed with 2-3 tablespoons boiling water)

Add everything to your pitcher, pour in cold filtered water, and leave it for a few hours—sun is wonderful, but not necessary, while it steeps.

Pour over ice or refrigerate until chilled.

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