Recipe of the Week: Easy All-Natural Homebrew Sports Drink
- 10 oz. all-natural or organic lemonade or 100% juice
- 10 oz. water
- 1/8-1/4 tsp fine-grain salt (can be sea salt)
Mix all ingredients and drink ~20 oz. per hour on rides >90 minutes. To achieve full carb needs, add 1 “carb option” of about 30 grams carbs per hour.
Training <=90 minutes: Either use water, an electrolyte drink such as Nuun, or try 5 oz. lemonade, 15 oz. water, and 1/8-1/4 tsp salt.
Training >3 hours: Consider increasing the carbs in your drink by adding ~15 grams maltodextrin per 20 oz. Use a brand such as DuraCarb.