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.

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.

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

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.

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

• The Truth About Sports Drinks
• 21 Nutritious Sports Snacks For Kids
• 30+ Healthy Team Snack Ideas for Youth Sports Games
• How Parents Can Create A Healthy Team Snacks Plan for Kids Sports
• Easy Ideas for Healthy Concession Stands

Recipe Card For Homemade Sports Drink

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

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