Homemade Citrus Sports Drink Recipe

This homemade citrus sports drink will give you the energy and hydration you need to finish your run or workout strong.

citrus homemade sports drink

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.

Homemade sports drink

There are three key components to an effective sports drink: fluid, electrolytes, and carbohydrates.

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Yoga in the Park Returns!

outdoor yoga dupont circle

Hi friends! Before I get into today’s post, breaking news: ClassPass is offering another $50 off your first month deal (through May 26)! They don’t do these deals that often so if you haven’t tried ClassPass yet and want to, now is the time to get on it. :) ClassPass is awesome - basically an all-access pass to all the best gyms/studios in your Continue Reading …

Cilantro Quinoa Shrimp + Track Tuesday


Hi friends! Up until today, it’s been hot, hot, hot in DC. Apparently summer has come early! All that heat has left me craving lighter meals. On Monday, I whipped up a Mexican shrimp quinoa dish for me and Matt to enjoy. The shrimp was marinated in a mixture of lemon and lime juice, garlic, and cilantro, plus a splash of water and a drizzle of Continue Reading …

Bombas Sock Review + Coupon Code


Thank you to Bombas for sponsoring this post! When I first started getting into working out, I used to buy super cheap socks. This may work for socks you aren’t wearing often, but for fitness socks, they need to be able to take a beating. Inevitably, within a few weeks those cheap socks would already be really worn in the heel, stretched out and Continue Reading …

Weekend Adventures + FlyWheel Dupont Review

holden exploring dc

Hey friends! How were your weekends? We had our friends Sarah and Matt and their little boy here visiting, so we got in a lot of fun social time. Their son is almost 3 and SO cute and energetic. It was cool seeing DC through his eyes. :) We were busy having lots of adventures – a big BBQ at a friend’s place on Friday night and dinner out with Continue Reading …

The Long Run That Was a Long-ish Run Instead


Hi friends – happy Friday! Matt and I have friends coming into town this weekend to stay with us (yay!), so I decided to try to get my long run (I’m training for the Seattle Rock ‘n’ Roll Half Marathon in June) out of the way this morning. I met up with my buddy Sokphal bright and early at 6:30 a.m. to get in the miles. She said she was down Continue Reading …

Healthy Strawberry Rhubarb Bread Recipe

healthy strawberry rhubarb bread recipe

Spice up your mornings with this moist and not too sweet Healthy Strawberry Rhubarb Bread. Strawberry and rhubarb is one of my favorite flavor combinations come spring and summer. I love a good strawberry rhubarb pie or crisp at restaurants (just had it last weekend, in fact!), so I thought it would be fun to mix it up with a less sweet but Continue Reading …

Lazy (Wo)Man’s Salsa Chicken


Hi friends! What’s shakin’? It’s beautiful here in DC today – we seem to have gone back to spring after yesterday’s crazy heat! Whew. I slogged through a track workout yesterday morning and man, the humidity definitely made it tougher than usual. Yesterday’s workout was a pyramid workout – we started with a 400 (one lap around the track), Continue Reading …

A Night at the Inn at Little Washington


The Inn at Little Washington is quite famous in the DC area. It’s not actually in DC, but about an hour and a half outside it in the tiny town of Washington, Virginia – and yet it often appears at the top of the DC area’s best restaurants lists. It’s so good that everyone says it’s worth the drive. My parents went there awhile ago for the Continue Reading …

Weekend Fitness Fun

OutRun urban athletic club

Hey friends! I had such an action packed weekend that I’m going to split it into two recaps. First up is the fitness adventures, and coming tomorrow, I’ll share a recap of my new favorite hotel and restaurant where Matt and I spent Saturday night with our families for Mother’s day. It was wonderful! It’s about an hour and a half outside DC – any Continue Reading …