Make Your Own Sports Drink

The best way to be sure you’re eating unprocessed foods is to make as many of your own meals and snacks as you can. I’ve been encouraging you to make your own post workout smoothie using natural ingredients, why not do the same thing if you need to refuel during a workout? Why buy commercial sports drinks with all their high fructose corn syrup when you can make your own sports drink sweetened with raw honey?

The Power of Raw Honey

Honey is not just for sweetening foods and drinks, it’s been used for its medicinal power for thousands of years. From the ancient Greeks to modern day scientists, raw honey has been proven time and again to be beneficial to our health. It is full of anti-oxidants as well as vitamins and minerals.

Unfortunately, if you aren’t buying your honey from a trustworthy source, you might be getting (pardon the pun) a raw deal. There are many manufacturers who will add sugar and other sweeteners into their honey in order to cut costs, so BEE-ware!

Sports Drinks are for Athletes!

I recently had the misfortune of watching a guy eating a Subway sandwich while washing it down with a Gatorade. My issues with Subway aside, the flagrant misuse of sport beverages is an atrocity.

The whole purpose of a beverage like Gatorade is to replenish the salts and sugars that you expend while participating in endurance sports (Brawndo’s got electrolytes!). Last time I checked, sitting in the park eating a sandwich doesn’t count.

Regardless, you don’t really need Gatorade at all. If you have the inclination, just make your own sports drink. All you need is some water, raw honey, lemon and sea salt. It’s better for you (no suspicious sweeteners) and it’s a lot cheaper.

Watch the video below for more:

27 thoughts on “Make Your Own Sports Drink

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  • By Zach Snyder -

    Sounds like a great idea! One question though… How's the taste? I am going to try it out regardless, just wanted to hear your opinion.

  • By Al Kavadlo -

    I think it tastes very good! Let me know what you think once you've tried it, Zach.

  • By John Danforth -

    That's a great idea Al and I'll bet with the Honey/Lemon it tastes fine. I think I've already told you that I've spent 18 years working for the comapny that makes Gatorade(I actually worked at the snack division of Pepsi…Frito Lay) and I can't begin to tell you how unhealthy their products are no matter how hard the company tries to make the public think otherwise. I won't even attempt to tell you how unhealthy the work enviroment is but I believe I also told you I am now disabled from a work related illness and thus my obsession with trying to become healthy again. Sorry for the rant but I think it's time the public realizes that corporate america would kill for the sake of a profit. Soda companies are now the new tobacco companies!

  • By Al Kavadlo -

    No need to apologize for ranting, John – Preach on! The bigger the corporation, the more evil they tend to be. You must have seen some terrible things.

  • By Mike -

    While the honey is a decent idea, the fact it's 40:30 fructose:glucose doesn't make it optimal; while hepatic glycogen repletion is needed, I'd opt for something like pure dextrose (d-glucose) and bypass the fructose completely.

  • By Al Kavadlo -

    Hey Mike – using dextrose in place of honey in this recipe is another good alternative to conventional sports drinks. In my “bodybuilder days” I used to drink water mixed with dextrose and protein powder like clockwork after every workout. Then I'd eat a burrito half an hour later!

  • By Ashrose Carr -

    One of my favs from you, Al. Thanks!!

  • By Al Kavadlo -

    Right on, Ashley!

  • By Embalinaregina -

    a lemon!! that's my favorite part

  • By Al Kavadlo -


  • By rmassingham -

    Love the simplicity and the comfort of knowing what is actually going into your body. Dig it Al – thanks for sharing!

  • By Al Kavadlo -

    Simplicity indeed. Life doesn't need to be as complicated as the a lot of people want you to think.

  • By Jeremy -

    I personally don't worry about adding anything to sweeten the drink, I simply use water, lemon juice and sea salt.

    Definitely a great way to replace some of those lost fluids and electrolytes, I notice a dramatic reduction in post exercise cramping after a really hard workout when I drink this simple mixture.

    This recipe also fits in with my own nutrition rules:
    1) Eat food, real food.
    2) Eat food that has been touched by man the least number of times.

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  • By Al Kavadlo -

    Those are great nutritional guidelines, Jeremy. Thanks for sharing!

  • By Ericrenter -

    Hi Al, I really like the site. Just wondering if John could elaborate a bit on this post? Thanks!


  • By Al Kavadlo -

    Thanks, Eric! How about it, John?

  • By Matthew W Forrester -

    The Thirst Mutilator!!! Good article and right on point.

  • By Al Kavadlo -

    Thanks, Matt. Glad to see someone appreciates my Idiocracy reference!

  • By Luca -

    Glad to see “real food” people around, especially in the fitness environment; I’m from Italy and eat real food or organic has always been THE way, no chemicals or processed stuff, I use to make my own sport drinks the same way, with lemon/orange, salt and homemade honey, nothing fancy but definitely worth it!

    • By Al Kavadlo -

      Thanks, Luca. It’s good to know we’re not alone!

  • By Georgia Melnick -

    Al i also would like to share my whey protein shake. I hope that you would like it.

    Berries & Cream Shake

    1 Scoop Of Vanilla Whey Protein
    1 Scoop Of Ice
    1 Lil Can Of Pineapple Juice (cook with boiling water)
    1 Handful Of Mixed Berries

    Blend and enjoy!

    Georgia Melnick,
    Coenzyme Q10
    Whole Health

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  • By GiryaGirl -

    Great tip!  Plus, if you have access to local honey, it can help ease allergies over time.  (big issue in Florida)

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