Hydrating Ginger Carrot Sports Drink (During Workout)

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Skill Level
Preparation Time 5 minutes Total Time 5 minutes
Servings 4 Cost Per Serving $0.70
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1/2 cup + 2 1/2 cupsWater
2 tbspHoney
1 cupCarrot Juice (or Orange Juice)
2 tbspLemon Juice
2 tspFresh Ginger, grated
1/8 tspSea Salt


  1. Warm 1/2 a cup of water and stir in the honey to dissolve. Combine the remaining ingredients with the honey water. Stir well and chill.


  • During exercise, replace fluids lost through sweat by drinking water. If you are exercising vigorously (unable to say more than a few words without pausing for a breath) for longer than 1 hour, especially in hot or humid weather, have a sports drink that provides water, carbohydrates and electrolytes. Have 30 to 60 grams of carbohydrates for each hour of exercise after the first hour to maintain your blood sugar levels, exercise longer and perform your best. A good way to achieve this without upsetting your stomach is to sip on a sports drink every 10 to 15 minutes.
  • Electrolytes include sodium and potassium, minerals that carry an electrical charge like a battery. Electrolytes are needed for your body fluids to stay in balance and for your nerves to send signals to your muscles. If you are exercising vigorously for longer than 1 hour, use this recipe (or choose a sports drink) to get carbohydrates, 0.5 to 0.7 g of sodium per litre and 0.8 to 2.0 g of potassium per litre. 
  • Avoid drinking beverages like pop or juice during exercise as they contain too much sugar for the amount of water they provide. This may lead to bloating or an upset stomach and can increase the risk of dehydration.