This homemade citrus sports drink will give you the energy and hydration you need to finish your run or workout strong.
The summer heat is officially on its way, and many of you will soon be ramping up training for fall marathons. This means it’s the perfect time to share one of my favorite recipes from my Nutrition for Runners Program: this easy homemade sports drink recipe.
If you’ll be running over about an hour, it’s important to fuel during your run, ideally in the form of simple carbohydrates that are quickly and easily digested and turned into energy. As you exercise and sweat, you lose fluids and sodium, so it’s also important to replenish these while you’re working out, especially if you’ll be running for well over an hour. For a quick rough estimate of how many carbohydrates you should take in while on a long run, divide your body weight in pounds by 4. This will give you a good starting point for the grams of carbs you should aim to take in per hour (for runs over 1 hour).
In the winter months, I tend to stick with water and gels/gummies or real food fuel to meet my needs, but in the summer heat, a good sports drink can really hit the spot – and help to avoid any uncomfortable GI situations or dehydration and muscle cramps.
There are three key components to an effective sports drink: fluid, electrolytes, and carbohydrates.