December 07, 2019

Water comprises almost 60 percent of your entire body mass. Neglecting to keep yourself hydrated on every ride can lead to dehydration, which can cause you to be mentally and physically tired. 

 Aside from burning calories, riding for over two hours can also cause you to lose a detrimental number of electrolytes, magnesium, potassium, chloride, and sodium. But by sipping on energy drinks, you can replenish those lost nutrients to fuel your activity and replace the electrolytes that you lose during a ride.

Understanding the primary components of commercialized electrolyte drinks

You lose vital salts and minerals as you sweat. So, to keep your momentum, you need to refresh your electrolyte supplies throughout your ride. Failure to do so can cause cramps, among other symptoms.

Energy drinks have the essential additives to get you going through your day. These carbohydrate drinks also help re-stock glycogen to stave off the bonk, too. But did you know that commercialized energy drinks have more ingredients than you think?

FDA does not regulate the amount of caffeine added to commercialized energy drink. Often, the amounts printed at the back of their packaging are inaccurate. When taken regularly, excessive intake of caffeine can cause adverse effects on a person's body. It includes high blood pressure and even premature birth. 

Other energy drinks contain guarana, which is a plant from South America that has a caffeine compound called guaranine. Experts say that a single gram of guarana is equal to at least 40 mg of caffeine. And even if it's listed in the ingredients, manufacturers don't include it in the total caffeine tally.

Because of these questionable ingredients inside many commercialized electrolytes drink, more and more people are switching to a more natural alternative.

Making your energy drink

Sports drinks need to have a specific concentration to provide a person's body with enough carbohydrates for energy and sodium and electrolytes to restore and maintain the body's hydration level. That's why when it comes to hydration, many prefer to make their version.

What's great about making your electrolyte drink is that you can experiment with flavors. You can even change a few of the ingredients to fit your taste. So, to help you make your energy drink from scratch, here are a few recipes that you can choose and easily make at the comfort of your home.


Zesty sports drink

  • One 1/2 cups water
  • One half of freshly squeezed lemon juice
  • A quarter teaspoon of Himalayan salt
  • Two tablespoons of honey


  1. Mix everything in a jar and cover it with a lid. 
  2. Shake it well until everything's combined.
  3. Store it inside the fridge until it's cool enough to suit your taste.

Tropical energy drink

  • One-quart coconut water
  • A quarter cup of orange juice
  • A quarter teaspoon of sea salt
  • One tablespoon of calcium magnesium powder
  • Two tablespoons of stevia


  1. Slightly warm the base liquid (coconut water)
  2. Put in the sea salt together with the calcium-magnesium powder.
  3. Add the orange juice and the stevia and shake it thoroughly.
  4. Store it in the fridge until you're ready to drink it.

Thirst-quenching electrolyte drink

  • A quarter teaspoon of salt
  • A quarter cup of pomegranate juice
  • A quarter cup of freshly squeezed lime juice
  • One and a half cup of coconut water (unsweetened)
  • Two cups of cold water
  • One tablespoon of your preferred sweetener



  1. Grab a bowl and whisk all the ingredients together.
  2. Pour the mixture into a container and cover it with a lid.
  3. Place it inside the fridge and let it chill until it's ready to drink.

Sugar-free electrolyte drink

  • 8 ounces of non carbonated water
  • Two tablespoons of lime juice
  • A quarter teaspoon of Himalayan salt
  • One tablespoon of unsweetened Kool-Aid


  1. Get a mason jar and fill it with eight ounces of water.
  2. Mix the lime juice, sea salt, and unsweetened Kool-Aid until it's completely dissolved.
  3. Keep it inside the fridge to let it cool.
  4. Serve it once it's ready.

Herbal tea sports drink·      

  • One ¾ cup of your preferred herbal tea
  • A quarter teaspoon of natural sea salt
  • Two teaspoons of maple syrup
  • A quarter cup of orange juice


  1.   Brew the tea and let it simmer until all the juices come out.
  2. Set it aside to let it cool.
  3. Add the maple syrup and salt and mix it well.
  4. Add the orange juice and adjust the sweetness levels as needed.
  5. Store it inside the fridge until it's cool


These are only a few of the recipes that you can do to prepare your personal sports drink. These recipes are perfect for those who need specific nutrition for their activities. Remember that there's a massive difference between someone who exercises to keep themselves healthy and a professional athlete. So, if you're riding your bike for more than two hours, it's best to increase the sodium amount to at least .06 grams per liter to give you the energy that you need.

Plain water doesn't have enough electrolytes to help regulate your body. So, it's best to keep electrolytes drink with you, especially when you go out for a ride. Doing so will help add the lost minerals even as you sweat.

If you're riding for more than an hour, you need to consume at least 30 to 60 grams of carbohydrates drinks to delay your fatigue. Doing so can also help you sustain your energy throughout the entire ride. Also, don't wait for you to get thirsty before you get a drink. Sip on your electrolyte juice every hour, especially on hot days. 

Although carbohydrate drinks are an excellent option to replace the fluids and lost electrolytes, it still won't be able to replace the nutrients that you can get from real foods. So, aside from having your favorite mix of homemade energy drink, you also need to bring snacks with you on your ride.


Dehydration is a severe problem for athletes and can lead to serious health complications.

So, remember that if you feel dizzy or are starting to get a headache, stop for a while and seek shade. 

Water photo created by dashu83 -

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