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What ingredients do I need to make a sports drink?

Sports Nutrition

What ingredients do I need to make a sports drink?

Last updated on 14 Sept, 2026

A basic homemade sports drink only needs a few ingredients: carbohydrate, electrolytes, flavouring and water.

For the carbohydrate, a combination of maltodextrin and fructose is a popular choice for endurance sports. Sodium citrate or salt can provide sodium, while flavour powders or other food-grade flavourings can make the drink more enjoyable to consume.

The amounts you use depend on how much carbohydrate and sodium you want per bottle. Start with a simple recipe, test it during training and adjust the strength and flavour to suit you.

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