DIY Sports Recovery Drinks

Balance and repletion go hand in hand. There are a ton of options for repleting what we lose when we work out, and the DIY versions (with ingredients you can pronounce) take a lot less time and effort than you might expect! 

Lots of sports recovery drinks are loaded with high fructose corn syrup, artificial flavors and sweeteners, and other ingredients that aren't exactly a match for what we expend during a sweaty workout. With about a handful of fruit, Himalayan sea salt, and coconut water, you can DIY a great alternative to off-the-shelf sports drinks. 


Fruit: a simple sugar. The trick is that when you use whole fruit, you're keeping a balance of fiber, vitamins and minerals. Think of high-water-content fruits like watermelon, kiwi, cucumber (yes, it's a fruit!), berries and cantaloupe

Lime: loaded with Vitamin C, refreshing, and anti-inflammatory. For an added kick to any mix-and-match of fruits, zest a little bit of the lime rind into your blend!

Coconut water: go for high quality coconut water (there should only be one ingredient). I like Harmless Harvest... I used to think that coconut water sort of tasted like feet, but Harmless Harvest never gives me that foot vibe. 

Himalayan salt: replenishes your sweat and - compared to regular table salt - is loaded with vitamins and trace minerals (upwards of 84 of them!)


  • About 1 cup of fruit (fresh or frozen)
  • 1/4 to 1/8 tsp Himalayan salt (I like mine closer to 1/4 tsp)
  • Juice from half a lime
  • About 2 cups of coconut water (Let's be real: almost fill whatever you're going to be drinking out of and take it from there.) 

My favorite combinations:

  • Strawberry + Kiwi
  • Cucumber + Watermelon
  • Watermelon + Mint

Blend it all in a high-speed blender. A high quality blender is a must-have in any DIY kitchen - investing in a Vitamix or other high-speed blender puts making your own nut milks, blends, hummus and so much more within reach! 


If the little seeds bother you, you can pour through a strainer or cheese cloth, but honestly I don't bother with them. If you've got a powerful blender you're unlikely to notice them. 

And there you have it - quick, easy, all natural, no artificial junk sports drinks! Let me know your favorite flavor combinations in the comments!