September 2019

The Sports Drink Myth & Easy, Homemade Sports Drink Recipes

By Tanya Zuckerbrot

tanya-zuckerbrot-sports-drinksSupermarket shelves are overflowing with an array of sports drinks that come in different colors and flavors, and tout a variety of health claims. The manufacturers behind these sports drinks would love you to believe that these products are essential after-exercise drinks. However, unless you’re a competitive athlete or exercising intensely for 60 minutes or more, I’d recommend skipping the sugar-filled Lemon-Lime Gatorade. These homemade sports drink recipes are a much healthier alternative.

One liter of most sports drinks contains anywhere between 240 and 300 calories and 60–70 g of carbs, which is nutritionally equivalent to eating 4 slices of white bread. If you are only spending a half hour at the gym, you may be ingesting more calories in your after-exercise drink than you actually burned.

If you’re a moderate exerciser (30–45 minutes, 3–4 times per week), stick with a low-calorie sports drink or create your own after-exercise drink. Try these easy and delicious sports-drink alternatives for a waist-friendly way to rehydrate. You might notice that a pinch of salt is added to each DIY sports-drink recipe. Why? When you sweat, minerals such as sodium and potassium are excreted through your pores. After-exercise drinks should help restore electrolytes lost during an intense sweat session.

Homemade Sports-Drink Recipe: Raspberry Lemonade
Water is the best source of rehydration, and the primary ingredient in all sports-drink recipes. Adding lime and salt to your after-exercise drink helps to restore electrolytes that you sweat out during a workout. Fill your water bottle with this low-calorie, low-carb sports drink for a great DIY alternative to the Gatorades of the beverage world.

Makes 1 Serving
Nutritional Content: 25 calories, 0g fat, 0g saturated fat, 5g carbohydrates, 1g fiber, 0g protein, 145mg sodium

Ingredients for Raspberry Lemonade Sports-Drink Recipe
1 cup water
1 individual-serving packet Crystal Light Lemonade
¼ cup raspberries
1 tablespoon lime juice
1 small pinch of salt

How to Make Your Own Raspberry Lemonade Sports Drink
1. Place all ingredients in blender and mix on high speed until well-blended.
2. Pour into your water bottle or a glass and enjoy.

Homemade Sports-Drink Recipe: Orange Oasis
Oranges aid in replenishing your body with the electrolytes needed after intensive exercise. Severe loss of electrolytes can occur during strenuous physical activity, which can result in dehydration and weakened muscles. This great DIY sports drink will assist with recovery so you are in prime condition for your next workout.

Makes 1 Serving
Nutritional Content: 39 calories, 0g fat, 0g saturated fat, 10g carbohydrates, 1g fiber, 0g protein, 164mg sodium

Ingredients for Orange Oasis Sports-Drink Recipe
½ cup water
½ freshly squeezed orange juice
¼ cup carrot juice
1 small pinch of salt

How to Make Your Own Orange Oasis Sports Drink
1. Squeeze orange and pour juice into water bottle or tall glass.
2. Mix in remaining ingredients and enjoy.

Homemade Sports-Drink Recipe: Coconut Berry Bliss
Coconut water packs the 5 essential electrolytes that provide your body with everything it needs to perform at its best. Plus, coconut water is a natural source of nutrition and hydration in your own homemade sports drink. Blueberries add not only sweetness to this drink, but also natural sugar for an energy boost post-workout.

Makes 1 Serving
Nutritional Content: 43 calories, 0g fat, 0g saturated fat, 11g carbohydrates, 1g fiber, 1g protein, 157mg sodium

Ingredients for Coconut Berry Bliss Sports Drink
½ cup water
½ cup coconut water
¼ cup blueberries
1 small pinch salt

How to Make Your Own Coconut Berry Bliss Sports Drink
1. Place all ingredients in blender. Mix on high speed until well-blended.
2. Pour into a water bottle or a glass and enjoy.

Related Links
Detox Diet Cleanse 101: Eat, Drink & Lose Weight
Dining Out on a Diet
5 tips for a Fitness Routine You’ll Stick To

Tanya Zuckerbrot, Health & Fitness Contributing Editor
Tanya Zuckerbrot is a Manhattan-based registered dietitian and the creator of the F-Factor Diet, an innovative nutritional program she founded in 1999. The F-Factor Diet: Discover the Secret to Permanent Weight Loss (Putnum, 2006) debuted in hardcover in January 2007. This common-sense plan, used successfully by hundreds of Tanya’s clients, provides tools for improved health . . . Read more of Tanya’s tips

The Top 5 Workout DVDs: At-Home Fitness Fun

By Caitlin O’Malley

Denial can only last so long—winter weather is coming, and it may force us to give up our outdoor exercise. And with those festive holiday parties just around the corner, we need to stay fit for our fabulous cocktail attire—not to mention our health! The plan? To make at-home fitness fun with our top 5 picks for new workout DVDs. From traditional exercise routines to fun fusion to feeling the burn, there’s plenty of variety to suit every exercise taste and fitness level. We can’t blame the cold for not exercising, and now we won’t need to—we can stay in, get fit, and be ready to go out!


Add Pilates to Your Workout Routine with Pilates for Beginners with Kristin McGee

All-in-One Fitness Program: Yoga Booty Ballet Complete Workout System


Get a Kick out of Home Exercises: Piloxing with Viveca Jensen

Fun Workout Videos from Zumba Fitness Total Transformation System

  • Move to the beat, tone, and shed pounds
  • Easy-to-follow routines disguised as a dance party, set to Latin rhythms
  • 2 toning sticks add muscle and increase strength
  • 6 workouts: Zumba Fitness Basics Workout, Zumba Fitness 20-Minute Express Workout, Zumba Fitness Sculpt & Tone Workout, Zumba Fitness Cardio Party Workout, Zumba Fitness Live! Workout, and Zumba Fitness Flat Abs Workout
  • Perfect high-energy, fun workout
  • Buy Zumba Fitness Total Transformation System, $59.95, at zumba.com


Intensify Your Workout Schedule—AeroSpace NYC: Aero Jump/Sculpt with Michael Olajide

Fitness Equipment for Home-Workout Fun: Our Top Picks

Buy Manduka 25 oz. Stainless Steel Water Bottle, $20, at manduka.com
For staying hydrated and eco-friendly

Buy Gaiam Prosperity Grey Peony Yoga Mat, $22.40, at amazon.com
A stylish exercise mat for any at-home workout

Buy Savasa Hand Weight Set, $14.99–$24.99, at target.com
Each set combines to double the weight

Buy Everlast Deluxe Speed Rope, $9.49 , at amazon.com
For a quick, calorie-burning workout

Buy 5 lb. Definity Workout Bar, $38.50, at amazon.com
Perfect for different strength-training exercises

Buy Savasa Eco Body Ball, $24.99, at target.com
Improves balance and core strength

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Heidi Klum Launches Activewear Collection:
Watch the Video

Superwoman Heidi Klum added designer to her already-impressive resume: supermodel, TV host, and mother of 4. At the launch of her activewear line for New Balance, Melissa Meyers catches up with Heidi on the red carpet and gets her tips, tricks, and product picks!

Buy AeroSpace NYC: Aero Jump/Sculpt with Michael Olajide, $22.95

indoor-exercises-aero-jump-sculpt-250

Buy AeroSpace NYC: Aero Jump/Sculpt with Michael Olajide, $22.95, at amazon.com

  • High-intensity, 60-minute workout for toned results fast
  • For maximum results, you need a jump rope, light hand weights, and a body bar, which are not included
  • Workout segments provide variety yet keep it challenging
  • Michael Olajide is a former championship professional boxer

Shop the Full Story:
The Top Workout DVDs: At-Home Fitness Fun

Buy Zumba Fitness Total Transformation System, $59.95

indoor-exercises-zumba-250

Buy Zumba Fitness Total Body Transformation System, $59.95, at zumba.com

  • Move to the beat, tone, and shed pounds
  • Easy-to-follow routines disguised as a dance party set to Latin rhythms
  • Includes 2 toning sticks to add muscle and increase strength
  • 6 workouts: Zumba Fitness Basics Workout, Zumba Fitness 20-Minute Express Workout, Zumba Fitness Sculpt & Tone Workout, Zumba Fitness Cardio Party Workout, Zumba Fitness Live! Workout, and Zumba Fitness Flat Abs Workout
  • Perfect high-energy, fun workout

Shop the Full Story:
The Top Workout DVDs: At-Home Fitness Fun

Buy Piloxing with Viveca Jensen, $19.95

indoor-exercises-piloxing-250

Buy Piloxing with Viveca Jensen, $19.95, at piloxing.com

  • For those who want the lean Pilates look with a cardio kick
  • Mixes Pilates and boxing
  • Hour-long workout to strengthen, lengthen, and tone muscles
  • Viveca Jensen trains celebrities including Alexis Bledel and Hillary Duff

Shop the Full Story:
The Top Workout DVDs: At-Home Fitness Fun

Buy Yoga Booty Ballet Complete Workout System, $41.95

indoor-exercises-yoga-booty-ballet-250

Buy Yoga Booty Ballet Complete Workout System, $41.95, at amazon.com

  • Combines yoga, ballet, and modern dance
  • Create lean muscle, lose weight, strengthen, and tone
  • 5 workouts, eating plans, and online diet support
  • Workouts are 10–15 minute segments
  • Do as many or as few segments as you like, so perfect for your hectic schedule

Shop the Full Story:
The Top Workout DVDs: At-Home Fitness Fun

Buy Pilates for Beginners with Kristin McGee, $12.99

pilates-for-beginngers-250

Buy Pilates for Beginners with Kristin McGee, $12.99, at amazon.com

  • Great traditional workout
  • Learn the proper form, technique, and breathing methods of basic Pilates
  • 4 mix-and-match body-sculpting workouts
  • Improve core strength, flexibility, and alignment while lengthening and toning muscles
  • Perfect for all ages and fitness levels

Shop the Full Story:
The Top Workout DVDs: At-Home Fitness Fun