Sport Drinks

Sports drinks are sources of fluid, carbohydrates, and electrolytes.

Sports drinks deliver sugar to working muscles during vigorous and prolonged exercise lasting sixty minutes or longer.  These drinks re-hydrate the body and replenish blood glucose, which delays dehydration and fatigue.  If you are active for less than an hour, using a sports drink is not necessary.

Composition of Sports Drinks


  1. Water - Sports drinks are 92% to 94% water.
  2. Carbohydrates - Sports drinks are 4% to 8% carbohydrates.  Carbohydrates are the number one source of energy for muscles.  In addition, carbohydrates improve taste, which increases an athlete's desire to drink.
  3. Potassium and Sodium - Sports drinks contain potassium and sodium, which replace electrolytes lost in sweat and lead to an increased desire to drink.


Make Your Own Sports Drink

  • 500 ml water
  • 500 ml fruit beverage or fruit drink*
  • 1/4 tsp salt
Mix ingredients together well.  Chill overnight!

* A fruit beverage or drink that contains a mixture of glucose and fructose is advised.  Fructose in 100% fruit juice can cause stomach upset during exercise when it is not mixed with other sources of carbohydrates such as glucose. 

Nutritional Information:
  • Total calories: 240
  • Calories per 250 ml: 60
  • Carbohyrates per 250 ml: 15 g
  • Sodium per 250 ml: 133 mg