Check out these homemade electrolyte drink recipes for runners to supply your body’s needs during long runs in the summer. It is a humid summer in Albuquerque with a better than usual monsoon season. With these ideas, you will definitely enjoy your run more – from beginning to end.
Fuel Your Long Run: A Homemade Electrolyte Drink for Runners
If you’re a runner, you know that summers can be really challenging. We lose fluid faster, and simple dehydration can quickly turn a great run into a miserable slog. We all know to drink water, but when you’re sweating for over an hour, water alone isn’t enough. You’re losing crucial minerals called electrolytes, and that’s when you feel your energy tank, your muscles start to cramp, and you hit “the wall.”
Before you reach for that neon-colored, sugar-packed sports drink from the gas station, let me share a secret weapon: a simple, cheap, and incredibly effective homemade electrolyte drink. It’s exactly what your body needs, with none of the artificial junk.
Why Not Just Water? The Science of Sweat
When you run, you sweat. And in that sweat, you lose more than just water. You lose electrolytes—minerals that are vital for your body to function properly. Think of them as the electrical wiring for your muscles and nerves.
The main players for a runner are:
- Sodium: This is the big one. You lose the most sodium in your sweat. It’s critical for maintaining fluid balance, nerve function, and preventing muscle cramps. It also helps your body hold onto the water you drink.
- Potassium: Works with sodium to manage fluid levels and is essential for muscle contractions. An imbalance can lead to that heavy-leg feeling.
- Carbohydrates (Sugar): A small amount of sugar isn’t just for taste. It acts as a partner to sodium, helping your body absorb both water and salt more rapidly through a process called the sodium-glucose cotransport mechanism. Plus, it provides a quick source of energy for your working muscles.
Commercial sports drinks get this right in theory, but often pack in way too much refined sugar, artificial colors, and flavors. We can do better.
The Ultimate DIY Electrolyte Drink Recipe
This recipe is my go-to for any run longer than 75 minutes. It’s balanced, easy to make, and you probably have all the ingredients in your kitchen right now.
Yields: Approx. 24 ounces (fits a standard running bottle) Prep time: 2 minutes
Ingredients:
- 20-24 ounces of Water: The base of our hydration. Use filtered water if you can.
- Juice of 1 large Orange (or 2 Limes/Lemons): This provides natural sugars for energy and a solid dose of potassium.
- 1/4 teaspoon of fine Sea Salt or Pink Himalayan Salt: This is for your sodium. Don’t use iodized table salt; sea salt contains other trace minerals like magnesium and calcium.
- 1 tablespoon of Maple Syrup or Honey: Your primary source of easily digestible carbohydrates for quick energy and to aid absorption.
- Optional – For the Cramp-Prone Runner: A tiny pinch (about 1/8 tsp) of a magnesium citrate powder (like the brand Natural Calm). Magnesium is fantastic for preventing muscle cramps.
Instructions:
- Pour the water into your running flask or a reusable bottle.
- Squeeze the citrus juice directly into the bottle.
- Add the salt and maple syrup (or honey).
- If using, add the pinch of magnesium powder.
- Screw the lid on tightly and shake vigorously until the salt and sweetener are completely dissolved.
- Chill in the fridge until you’re ready to run. It’s always more refreshing cold!
Make It Your Own: Tips for a Perfect Mix
The beauty of a homemade drink is that you can tailor it to your specific needs.
- Heavy Sweaters: If you finish a run with white, salty streaks on your face or clothes, you’re a salty sweater! Don’t be afraid to increase the salt to 1/3 or even 1/2 teaspoon.
- Flavor Swap: Try using the juice from half a grapefruit, or a splash of tart cherry juice, which is known for its anti-inflammatory properties that can aid recovery.
- Herbal Infusion: For a different flavor profile, brew a bag of peppermint or hibiscus tea and let it cool to use as your base instead of plain water.
- When to Drink: Start sipping about 15-20 minutes into your long run. Aim for a few good gulps every 15 minutes thereafter. Don’t wait until you’re thirsty!
