Shake-and-Go Recipes
These recipes below offer the easiest and quickest mixes. Just fill up your bottle with water, add the other ingredients, shake well, and go! Feel free to adjust the sweetness and saltiness to your liking or needs.
Short & Sweet
The most basic of the bunch, you can use this recipe on it’s own or as a base to get creative with your own concoction.
- bottle of water
- 5 tablespoons sugar
- 1/4 teaspoon salt
Lemon-Lime Delight
With a minute of preparation the night before, you can have a tasty sports drink base ready to roll when you are, Infuse water with any fruit flavour you prefer by slicing the fruit into a pitcher of water and letting it sit overnight, Citrus fruits such as lemons and limes provide a refreshing flavour boost for any season.
- Bottle of lemon and lime infused water
- 5 tablespoons sugar
- 1/4 teaspoon salt
Tropical Blend
- 2 1/2 cups water
- 1 cup coconut water (good for extra potassium)
- 1/4 cup sugar
- 1/4 teaspoon salt
Makes about 30 ounces
Taste of Honey
- 3 1/2 cups water
- 1/4 teaspoon salt
- 2 tablespoons sugar and 1 tablespoon honey
- 1/4 cup pineapple juice
Makes about 30 ounces
If you add less than 60g of sugar it might not be enough to prevent the drop in blood glucose. If you add more than 80g of table sugar you’ll start to delay fluid absorption. This means the fluid takes longer to get to where it needs to be — the blood and the muscles — and will not be as effective at staving off dehydration.
More than 80g of table sugar also increases the likelihood of stomach upsets, particularly if you are running soon afterwards.
