How To Make a Do-It-Yourself Sport Drink for 36 Cents!


Many of today’s “sport drinks” are filled with artificial sweeteners, food coloring and other undesirable ingredients.

To avoid any unnatural stuff, I’d like to give you the simple ingredients to make one quart of a flavorful “Do-It-Yourself” sports drink that cost about 36 cents, which is only 20% the cost of buying a commercial product with artificial stuff.  

To avoid any unnatural sweeteners, food coloring, etc., you can create a do-it-yourself version of one quart of a sport beverage with the following recipe:

The Recipe 

1. Mix ¼ cup of boiling water with ¼ teaspoon of salt, ½ teaspoon of magnesium and 4 tablespoons of sugar.  (*magnesium is optional)

2. Pour step 1 ingredients into a quart size or bigger container.  Add ¼ cup of fresh orange juice plus 3 and ½ cups of cold water.  Stir the mixture.

3. Stick it in the fridge to chill.

4. Serve when needed.  Each cup of this do-it-yourself sports drink will provide about 50 calories coming from 12 grams of carbs, 110 mg of sodium, 30 mg of potassium and 80 mg of magnesium.

5. Drinking about 8 fluid ounces of this drink every fifteen minutes or so will keep you going strong.

*Magnesium deficiency is often associated with muscle cramping.  If you experience muscle cramping and want to add a teaspoon of magnesium to your sports drink, Calm is an effective dietary supplement.


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About Dave Barnas, M.S., CES, NASM-CPT

Dave is the true health guy. He is the founder and owner of True Health Unlimited, LLC, a personal health and fitness company in Tolland, CT & Wellness Writers, a subscription wellness newsletter service that incorporates live & virtual wellness workshops for companies across New England. Dave earned both a Bachelor's (1998) and Master's Degree (2000) in Nutritional Science from the University of Connecticut, and also holds certifications as a National Strength and Conditioning Association Certified Personal Trainer, National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Aerobics and Fitness Association of America Group Instructor, and Nutrition Specialist. He's also the lead author for four published works. Dave has over 20 years of combined experience in nutrition counseling, dietary supplement advising, personal training, corrective exercise training, health coaching and public speaking. In addition, he's spent over 25 years studying spirituality, meditation, and personal growth strategies. Dave's clients are all ages: youth, college championship level athletes, folks in their retired years, and everywhere in between. He's worked with three of the nation's leading physicians as a dietary supplement advisor and been a guest lecturer at Harvard University, Yale University, UConn, St. Joseph College and various church groups, health clubs, and high schools. In 2013, he was invited to Whole Foods Market to share his Real Food Therapy Guide. And in 2015, Dave's funny "Snowga" (yoga in the snow) video caught the attention of The National Weather Channel, who aired it to shake off cabin fever and bring laughter. In 2016, Dave & Hollie (his wife) founded Wellness Writers and deliver evidence-based Wellness E-newsletters to spread a message of health and happiness to various businesses throughout the US. Dave currently serves as a personal trainer in Tolland as well as a wellness coach and writer for several businesses, gyms and wellness facilities throughout the US.

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