How to Make Your Own Sports Electrolyte Drink

Many of our kids are going back to school, and when we get busy, we tend to forget to take care of our needs and sometimes even important needs of the kids – like staying hydrated.


make your own sports electrolyte drink


Make sure you take plenty of breaks. I know I’m terrible at hitting “stop” when I get going – especially when I’m out digging in the yard. I also know when I’m out digging, I’m sweating out essential electrolytes like sodium and potassium… Because kids metabolisms are higher ours as adults, they get dehydrated quicker than we do.. so If the kids are out playing and/or getting physical in the heat, they need to replenish those electrolytes too – and likely more often than we do.


Fruits like watermelon, grapes and orange slices are nice and juicy and help too. Staying well stocked in water, juice boxes and drinks like Gatorades are great… but in todays times, sometimes it’s more economical to make your own. Here are two recipes for electrolyte drinks containing simple ingredients, simple enough most kids could help make it.

Recipe 1:

Orange Citrus Electrolyte Sport Drink

1/3 c. granulated sugar
1/2 tsp. salt
1/2 c. boiling water
1/2 c. fresh orange juice, pulp free
1/3 c. fresh lemon juice
7 cups cold water

1. In a glass pitcher, combine sugar and salt.
2. Pour in boiling water and stir to dissolve sugar and salt.
3. Add orange juice, lemon juice, and cold water – stir & mix.

Stir before serving. Stores up to a week.

Recipe 1, Ver. 2:

Lime Citrus Electrolyte Sport Drink

To make the above recipe a lime version, omit the orange juice and increase the lemon juice by 2 tbsp. add 3 tbsp fresh lime juice.

Recipe 2:

Kool-Aid Electrolyte Drink

2 quarts water
1 teaspoon baking soda
1 teaspoon salt
7 Tablespoons sugar
1 packet Sugar-Free Kool-Aid
1/2 teaspoon salt substitute (or just plain salt)

Mix all ingredients together and serve.
*My own note.. you may want to put your ingredients into a 2 quart pitcher, and then add cold water.. that way it will all fit into the pitcher – since most pitchers are about 2 quarts in size.

One last tip, which may seem kind of gross but a good indicator of hydration, teach your kids what color their urine is suppose to be.. if they have enough fluids, it should be almost clear to a very light yellow.. if it’s a strong yellow or darker, they need to have a drink.

Keep Healthy!
Judi @ Momma Muse