How to Prepare Homemade Soccer Sports Drinks

Regardless of the debate on whether sports drinks are good or bad for you, no one can deny that athletes need electrolytes to keep themselves energized and replenished while playing sports. Many people are turning their heads away from name-brand sports drinks because they contain high contents of sugar and citric acid. Sugar and citric acid can increase the rate of tooth decay or erosion and can be unhealthy in large quantities. The enormous amounts of sugar in these drinks can also cause an upset stomach, which is the last thing an athlete wants before they are about to play a big game.

An alternative is to create your own electrolyte drinks at home. We found two delicious sports drink recipes that everyone on your team is sure to love! 

Ginger & Lemon Electrolyte Drink: 

Serving Size: 1.5 liters


  •  ½ liter of ginger water (recipe below)
  • 1 liter of water
  •  juice of 3 small lemons
  • ½ tsp sea salt
  • Stevia to taste

Ginger Water (Make First)

  • 1 medium-sized ginger root
  • 1 liter of water
  • liquid Stevia, to taste
  1. Cut ginger into large coins, place into a large sauce pan, and add water.
  2. Bring water to a boil and then simmer for 15 minutes. Turn off the heat and let the ginger water steep until cool. After ginger water is cool add liquid Stevia to taste.
  3. Mix the ginger water, lemons, and sea salt all together and store in a container in your fridge. 
  4. Enjoy! 


Source: Gabby's Gluten Free

Strawberry Electrolyte Drink: 


  • 3 cups coconut water
  • 1 cup strawberries
  • 1 cup water
  • 1 cup ice
  • 1/8 tsp sea salt
  • 2 tsp honey, to taste
  1. Toss all the ingredients into a blender and mix together until smooth.
  2. Enjoy! 


Check out Everyday Roots for two additional recipes that are a must-try!

Try out one of these recipes and let us know your thoughts! If you have a recipe suggestion please submit it to

P.S. A big thanks to Gabby's Gluten Free and Everyday Roots for providing these awesome recipes! 

The Great Debate: Sports Drinks or Water?

Your body becomes dehydrated when you are involved in physical activity for extended periods of time. Rule number one is to always keep your body hydrated with fluids. Keeping your body hydrated while exercising allows your body to maintain fluid balance and keeps your body temperature cool.

Before or during exercise it is best to drink water or diluted sports drinks for immediate absorption. Diluted sports drinks allow your body to gain sodium, potassium, and electrolytes. However, there are some instances when your body requires sports drinks over water. It is best to drink a sports drink after exercise because it helps restore the balance of sugars and electrolytes in your body. When choosing a sports drink it is important to look for options that are low in sugars. The chart below even recommends coconut water, for non-salty sweaters, as an alternative to water and sports drinks.

The chart, provided by the UPMC Center for Sports Medicine, lists some general tips to follow when choosing water or sports drinks:

Now get out outside, be active, have fun, and stay hydrated!