water bottle

Powdered Sports Drink Recipe

Sports drinks like Gatorade or Power Aid are designed to replenish the water and salt your body loses when you are active or exercising. You can mix up your own powdered mix to accomplish this for a fraction of the cost of purchasing these drinks by the bottle.

The sugar and flavoring  in this mix break the monotony of drinking plain water and might encourage you to drink more. The salt helps prevent low blood sodium. Don’t increase the proportions of sugar and salt in the recipe though. Too much sugar and salt will slow the absorption of the water and will put an additional load on your system.

Powdered Sports Drink


  • 9 tablespoons table sugar
  • 3/8 teaspoon table salt
  •  1 packet unsweetened Kool Aid


  1. Mix all ingredients thouroughly
  2. Divide the mixture into each of three Ziploc bags.
  3. When ready to use, add contents of one bag to a 20 ounce bottle.
  4. Fill about halfway with water.
  5. Close tightly and shake until well to mix.
  6. Fill the bottle the rest of the way up with water  or with water and two or three ice cubes and shake again. (The ice should melt.)


2 Responses to Powdered Sports Drink Recipe

  1. Guy August 26, 2011 at 12:36 PM #

    A long time ago, I remember seeing Martina Navratilova on the Phil Donahue show — she’d transformed her playing career, starting to take nutrition very seriously. This was before “sports drinks” became very popular, and she was asked about them.

    I remember her “recipe” because it was so simple. Her drink was made from 2C very cold water, 2 tsp of frozen orange juice concentrate and a pinch of salt. She said her nutritionist designed it for her so that it would have everything she needed.

    I find it interesting that the recipe you give above isn’t really all that different. Water, a little bit of sugar and a pinch of salt. I think it might be a little more interesting to use a pinch of potassium (available in salt substitutes).

  2. Donna Shelley July 22, 2012 at 8:36 PM #

    We made this at cub day camp with over 100 cubs and some Boy Scouts. My Boy Scout helpers LOVED it.

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