Homemade Sports Drink Recipe For Kids

Inside: Want to make your own homemade sports drink? Here’s a simple recipe that uses just a few basic ingredients.

Ingredients for homemade sports drink, including lemons and lemonade on a wood table

I cringe when bottles of sports drinks are handed out to pee-wee players after less than an hour of light trotting around the soccer field. And I don’t like the way sports drinks are marketed to kids and teens (and moms!) as a necessary accessory to sports. Read: The Truth About Sports Drinks & Kids

But sports drinks were invented for a reason, and some kids CAN benefit from one. 

Some young athletes may need what a sports drink provides, namely quick carbohydrates.

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Many traditional sports drinks from the store tend to have a long list of ingredients including synthetic dyes, thickeners, and artificial sweeteners.

But you can easily make your own sports drinks at home. This recipe comes from dietitian Jill Castle, author of the  book Eat Like a Champion: Performance Nutrition for Your Young Athlete.

You can make a batch of it, pour it into a water bottle, and take it to the field. And you can get everything you need to make it at the grocery store.

When do kids need a sports drink?

  • They’re exercising for longer periods of time, like a soccer player at a tournament or a tennis player in a 90-minute match.
  • They’re endurance athletes such as distance runners or cyclists on a long run or bike ride.
  • They’re working out in hot weather, when heat exhaustion is a possibility, like a student at a high school summer football camp in full pads and gear
  • If your child is a heavy sweater, they may also benefit from extra electrolytes, especially in warm weather. That’s especially true of a “salty sweater”. A telltale sign: Their sweaty clothes show salt stains after they dry.

When do kids NOT need a sports drink?

Your garden-variety practice or game that’s less than an hour, when kids aren’t constantly exerting themselves or sweating a lot. Definitely not a five year old t-ball player who spent the last hour picking clover! For these kids, plain water is usually the best choice, during, and after sports, according to the American Academy of Pediatrics.

Why this recipe works

The three main goals of a sports drink are to:

  1. Rehydrate: Water
  2. Replenish electrolytes lost through sweat: Salt (sodium chloride)
  3. Provide quick energy: Carbohydrates (in the form of sugar) in lemonade and sugar

Ingredients you need for a Homemade Sports Drink

  • Lemonade: Look for varieties that are made with real lemon juice and don’t contain extra ingredients like artificial colors
  • Lemon Juice: You can use fresh-squeezed or bottled lemon juice
  • Sugar: Use granulated white table sugar
  • Salt: Table salt is fine here
  • Water: You’ll need both hot and cold water
HomemadeSports Drink

How to make a Homemade Sports Drink

Add 1/4 cup sugar and 1/4 teaspoon of salt to the hot water, and stir until they’re both dissolved. An easy way to do this is to heat the water on the stove on low heat until hot, then add the salt and sugar.

Add the lemonade, lemon juice, and cold water and mix well. Chill before serving.

Questions about Homemade Sports Drinks

Can I use artificial sweeteners instead of sugar?

Yes, but the point of a sports drink is, in part, to replenish carbohydrate. That’s where the sugar and lemonade come in, which both contain carbohydrates. Sports drinks without any sugar will provide hydration and electrolytes but won’t help replenish carbohydrates or boost blood sugar.

Can I make this with less sugar?

Yes, but remember that the sugar is providing carbohydrate, which is used for energy. 

Can I use a different kind of fruit juice such as orange juice?

Yes, orange juice will also provide the quick energy via natural sugar. Or you can use limemade and lime juice instead of lemonade and lemon juice.

What else can youth athletes use for hydration?

Besides plain water, coconut water is a good option. Post-workout, chocolate milk provides both protein and carbs. And naturally fluid-rich foods (like oranges and watermelon) are hydrating too.

Why does this recipe call for salt?

Salt in sports drinks provides sodium and enhances the taste. This recipe makes a quart of drink and only contains 1/4 teaspoon salt. A healthy meal or snack after practices and games will also replenish sodium. Get my list of 21 Nutritious Sports Snacks for Kids.

Bottle of homemade sports drink sits on a wood table along with snacks such as popcorn, clementines, trail mix, and fruit

What are electrolytes?

Electrolytes aren’t special, proprietary ingredients found only in commercial sports drinks. Sodium and potassium, which can be lost through sweat, are easily replaced through food for most kids. Meals and snacks such as a banana, half a sandwich, crackers and cheese, or yogurt and fruit can restock lost sodium and potassium AND provide nutrients like protein.

Will sports drinks improve performance?

Being hydrated and having adequate energy will help athletes perform well. But be sure your kids understand that sports drinks won’t magically make them faster on the soccer field or better able to catch passes in flag football, regardless of what they see in online ads and commercials–and that unless they’re playing sports for a long time, especially in hot weather, plain water is perfect.

Are sports drinks the same as energy drinks?

No. Though they are sometimes confused by consumers, sports drinks are NOT the same as energy drinks. Energy drinks usually pack caffeine and other stimulants and aren’t appropriate for kids. Here are 10 Things Every Parent Should Know About Energy Drinks.

More about kids & sports

Recipe Card For Homemade Sports Drink

Lemonade Sports Drink

Lemonade Sports Drink

Yield: 1 quart
Prep Time: 5 minutes
Total Time: 5 minutes

This easy DIY sports drink recipe will help replenish athletes and is made with just a few simple ingredients.

Ingredients

  • 1/4 cup lemonade plus 2 tablespoons of lemon juice
  • 1/4 cup sugar
  • 1/4 teaspoon salt
  • 1/4 cup hot water
  • 3 1/2 cups cold water

Instructions

  1. In a pitcher or quart-size water jug, add the sugar and salt to the hot water; stir until sugar and salt are dissolved.
  2. Add the lemonade, lemon juice, and cold water. Mix well.
Nutrition Information:
Yield: 4 Serving Size: 1 cup
Amount Per Serving: Calories: 53Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 37mgCarbohydrates: 14gFiber: 0gSugar: 14gProtein: 0g

If you’ve got a young athlete at home, Jill’s book Eat Like a Champion is a go-to resource created specifically for children ages of 8-18 that includes a nutrition plan for improving performance, fighting fatigue, and gaining strength. It includes:

  • Ideas for meals
  • Nourishing snack recipes
  • The lowdown on supplements & performance aids
  • Strategies for feeding vegetarian and vegan athletes
  • Advice for handling overweight and underweight
  • Practical tips from her own experience as a pediatric dietitian and a mom of four young athletes

I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

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34 Comments

  1. We have trouble with feeding the boys healthy foods after sports and activities because, when they are ravenously hungry, they want it quicker than I can get it to them and we end up resorting to snack bars or drive through. Ugh!

  2. I really need to get the kids off the g-ade and p-ade… Thanks for these tips!

    For me, we have a child who I know needs to eat more protein in the mornings to fuel him through the day – but he doesn’t like most breakfast meats, won’t eat nut butter at breakfast. And I don’t want to add too much sugar to green smoothies. Help!

  3. My gymnast needs more healthy, filling calories to give her the energy to practice 9 hours a week and fuel her muscle! I would love suggestions for that.

  4. I simply cannot believe you are endorsing added sugar this way. My children understand “sports drinks” are forbidden, as are “energy bars” and all other silly sports junk food. There is NO whining or teasing or sneaking permitted around this. My children consume only water (bottled, of course) and vegetables. Nothing else. Children simply do not need anything more. My children aren’t all that successful at sports anyway so the whole idea of sports for kids is pretty much a waste of time and energy. Certainly not an excuse to load children up on sugary concoctions.

  5. My kids are just so picky they will just not eat if it’s not what they like

  6. I just stumbled upon your site after I saw a tweet about your giveaway. I LOVE all the excellent nutrition information you have available, and its so great you posted this alternative to store bought sports drinks! I know it will come in handy when my little ones get a little bigger and are out all day in the heat 🙂

  7. My oldest is just starting sports- dance and soccer. I feel pressure from other parents to provide additional snacks/drinks after practice or class and feel like they’re often not needed. Guidelines from this book would be very helpful!

  8. Our child doesn’t love vegetables so that is definitely a challenge for us.

  9. I’ve been following you for awhile and I’m very interested in your homemade sports drink post. We have 11 year old twin daughters – one is a competitive swimmer and the other has special needs and does adapted therapies and sports. Sports drinks (vitamin water) have entered the routine for our swimmer and I don’t like it. I will try the recipe you’ve shared. I look forward to exploring Jill’s site and would love to win her book. Thanks so much!

  10. Our biggest challenge is finding afterschool/before practice snacks that are healthy and portable since they go directly from school to practice.

    1. You could try homemade granola bars. Also try fruit, like an apple or banana.

  11. the challenge I face is keeping my kids full of healthy food when junk food seems to be everywhere

  12. Would love ideas on the right way to feed my 11 and 7 year old competitive gymnasts. They practice up to 4 hours 5 days a week, so the right nutrition is critical to get them through. I liked both pages. Thanks!!

  13. My son does triathlons & eats all the time! After having homemade Caesar salad w/dressing & a bagel he headed to the pantry! Just can’t seem to fill him! My daughter is s gymnast and doesn’t have a very good diet…can use all the help I can get.
    Thanks!!

  14. Congratulations to Leslie! Leslie, you were chosen at random to receive a copy of Eat Like A Champion. Check your email inbox for details. Thanks to everyone for entering!

  15. I have a hard time making sure my son gets enough protein. I liked both Facebook pages too 🙂

  16. Pingback: 100 ways to drink less alcohol at parties
  17. I’m concerned about my athlete going to college and being able to have nutritious options and staying appropriately fueled. I’d love the book to help with ideas!
    I have completed #2 and #3!

    1. Maira–Sounds like Jill’s book would be a great resource for you! Unfortunately, the giveaway has ended but I hope you’ll check out Jill’s book.

  18. Pingback: Why Your Kid Doesn't Need Sports Drinks: Why Water is Enough
  19. My son is in high school football. His practices are 3 and 4 hours sometimes. Games are about 2 hours. I don’t do sports drinks. Instead I buy chocolate milk made from Jersey cows at the farm store. It still has sugar in it but the protein in milk is healthier.