Not a fan of bottled sports drinks? Are you looking for a fuel that will hydrate your body?

When it comes to fueling your body, you’ll want a source of carbohydrates (juice), electrolytes such as sodium and potassium and fluid (water). Putting together a sports drink can be very easy. Remember, make and drink these recipes during training several times before race day to see how your body responds to them.

Rehydration recipes

Basic

1 liter (4 ½ cups) water
¾ tsp table salt
3 T. sugar
1 tsp baking powder (or ½ tsp. baking soda)
½ tsp 20% potassium chloride or salt substitute (Nu-Salt^® or NoSalt^®)
Sugar-free artificial flavoring or sweetener

Grape or cranberry

½ c 100% grape or cranberry juice
3 ½ c water
½ tsp table salt

Apple juice

1 c apple juice
3 c water
½ tsp table salt

Orange juice

½ tsp table salt
½ tsp baking soda
8 tsp sugar
1 c unsweetened orange juice without the pulp
1 liter (4 ½ c) water