How To Make Your Own Energy Drink (10 Easy Recipes)


I'm sure you have seen those sports drinks commercials.

A popular athlete running tirelessly and then at the end he or she pops a bottle of Gatorade to re-energize.


It seems very cool but the question is; is sports drinks good for you?

Many times when you see these athletes chugging down a bottle of pretty colored sports drinks, it makes you want to grab a bottle after a sweaty workout session.

Yes, they kind of help you maintain your body's balance of electrolytes during and after intense exercises.

But if you look closely, you'll realize that you're paying a lot of money for these overrated, colored, sugar water.

You would be surprised at how easy it is for you to make your own energy drink.

These processed sports drinks are packed with refined sweeteners which is never good for your body.

Even though the artificial coloring doesn't really harm you much, the fact that they are fake will do some form of harm to your body.

The Academy of Nutrition and Dietetics and the American College of Sports Medicine are all in agreement when it comes on to sports drinks, you have to be careful.

Both of these institutions recommend that you only use sports drinks after very intense exercises lasting more than an hour.

For example, the average athlete who is in training for a triathlon run or someone who wants to burn off some calories on the treadmill it's not recommended to drink sports drinks.

So before you even think of reaching for the next bottle when you are about to hit the gym consider the harmful effects that it will have on you, all you will be doing is consuming harmful ingredients.

Here are a few reasons why you should avoid drinking sports drinks

1. They're High in sugar 


First of all, its packed with sugar. Let's look at one of the most popular brands, Gatorade, it contains 200 calories and 53 grams of sugar in a 32 ounce bottle.

This simply means that just drinking that bottle you'll be adding way more calories to your diet then you may actually need.

So if you're drinking these regularly you'll be adding more calories than you are burning off.

2. It doesn't quite quench your thirst 

This is ironic as one of the main purposes for drinking these type of drinks is to quench your thirst.

So even though the commercial makes it look cool and refreshing, you just end up drinking more and more to try and quench your thirst.

A study done at the Journal of Applied Physiology found out that the taste of these drinks along with salt, sugar and other ingredients found in them actually causes you to drink more.

Somehow it will keep you hydrated but you will be consuming way more calories than you need.

By now you should know that the more calories you consume will results in weight gain.

3. It destroys your teeth


99% of sports drinks that are made today will ruin your teeth over a period of time because of the acid they contain.

The teeth erosion it causes is irreversible.

A study that was published in the Journal of General Dentistry, found that after 5 days of consistently drinking these drinks, the acidity of it will destroy the tooth's enamel beyond repair.

4. They Slowdown dehydration

One of the outstanding claims of these sports drinks is that they help to prevent dehydration after intense physical activity much better than water.

The thing is, high sugar sports drinks will actually slow hydration.

Have you ever heard of hyponatremia?

It's a condition that occurs when your blood is very low on sodium as a result of dehydration.

It's best to drink water as an alternative.

5. It has no protein FOR MUSCLE BUILDING


Whether you are male or female at some point you will want to build muscle whether it's buttocks, thighs, arms or abdominal muscles.

Drinking sports drinks do not provide any form of protein to help with your muscle building process.

So if building muscle is one of your main goals then avoid drinking sports drinks. It's best to drink a protein shake instead.

6. It doesn't have enough electrolytes

Even though they contain some electrolytes, the high sugar content normally overrides that benefit. Now if you eat healthy, the electrolytes that you need will be replenished after an exercise.

Look at it this way, the electrolytes in sports drinks do not have enough positive effect to compensate for the negative effects that it causes.

When you make your own energy drink, you know that you're getting natural unprocessed electrolytes.

7. Sodium added 

On top of the high sugar content the added sodium can actually harm the average drinker.

Now remember that the average daily diet is already packed with sodium so drinking more of these sports drinks will only increase the risk of stroke, raise blood pressure and cause some other critical diseases.

What are electrolytes and why do our bodies need them?


Electrolytes sounds like the name of a cool superhero but what does it do exactly?

Tons of electrolytes exists but there are some main ones that our bodies basically need which includes hydrogen phosphate, potassium, hydrogen carbonate, calcium and sodium.

These electrolytes are very important for not only our survival but also helps to prevent death by water poisoning.

They help to regulate the muscle and nerve functions of hydration, blood pressure, the bloods' ph level and the rebuilding of tissues that are damaged.

For example, for your heart muscle to contract it needs electrolytes such as sodium potassium and calcium.

Now if these electrolytes are not present in your body your heart muscles will become weak and they will not contract to pump blood throughout the body.

But no need to worry as these electrolytes can be easily obtained by eating a balanced diet.

However, because of hard workout sessions you start to sweat and as a result of that you will lose electrolytes. This is where drinking a high electrolyte drink comes in handy.

Now remember we're trying to avoid drinking these manufactured electrolyte sports drinks so we are going to go over 10 homemade energy drinks that you can make at home.

1. Dark cherry drink

Make Your Own Energy Drink

What you will need

1/2 of dark cherry juice

1/4 of honey

4 cups of water

1/2 cup of orange juice

1/4 of lemon juice

1/2 teaspoon of sea salt

How to make it

Get a clean pan and pour half a cup of distilled water and let it boil.

When it reaches boiling point turn it off. You're going to add sea salt and honey to it.

Make sure that you stir the ingredients well so that it dissolves properly.

Now you're going to add the other ingredients and mix well. You can put it in a big bottle in the fridge so that it cools and drink it whenever you feel low on energy.

2. lemon pomegranate drink


What you will need

1/4 cup of sea salt

1/4 cup of lemon juice

2 cups of cold water

1/4 of pomegranate juice

2 cups of coconut water

How to make it

Now what you're going to do is put all the ingredients in a clean container and mix so that everything dissolves.

You can serve it chilled as this drink contains high amount of calcium, potassium and sodium and it will be one of the best electrolyte drinks for dehydration.

3. Apple and celery drink

apple and celery

What you will need

1 apple

2 tbsp of lemon juice

6 celery stalks

A pinch of salt

How to make it

Put the celery stalks and apple in the blender or juicer and blend until it is smooth.

This will result in a green colored healthy drink that you can consume fresh.

Bear in mind that this is a very powerful homemade electrolyte drink that is rich in magnesium, phosphorus, sodium and chloride.

Apple also contains certain types of electrolytes and you can add a natural sweetening factor to the drink.

You should definitely try to make your own energy drink with this recipe as it is very refreshing and powerful!

4. The Banana drink


Banana contains 5 milligrams of calcium, 358 milligram of potassium and 1 milligram of sodium.

All of this have been studied and verified by the US Department of Agriculture National nutrient database.

What you will need

1/2 cup of water

2 ripe bananas

1 orange

2 cups of chia seeds

1 kale leaf

How to make it

Put the chia seeds in water for 5 minutes and then let it drain. Then you're going to de-seed the orange and cut the kale leaves into small pieces.

Cut the banana into large chunks. Now you're going to blend everything until smooth and serve chilled.

5. Orange and lemon drink


What you will need

2 tbsp of honey

1/2 cup of orange juice

2 cups of fresh water

1/4 of lemon juice

A pinch of salt to taste

How to make it

Combine all of the ingredients in a clean bowl and mix well. Drinking this very refreshing drink will boost your energy when you need it.

This is because the citrus fruits are good sources of electrolytes. Another thing is that lemon and orange drink renews your energy very efficiently.

This is one of the best recipes to make your own energy drink.

6. Coconut water and Chia seeds drink


What you will need

Fresh coconut water

2 tbsp of chia seeds

Add fruit for flavor (fruit of your choice)

How to make it

Put the chia seeds in a cup of warm water. When the seeds are scattered in the water put it in the refrigerator overnight.

The next day the chia seeds will be swollen inside and the water would gain a thick consistency.

Now you can add the coconut water to the chai seeds water and mix it with ice to serve chill.

It's best to use fresh coconut water but if you're not able to get your hands on one you can buy a bottle from your local health store.

Chia seeds are a very powerful energy food as it's full of omega fatty acids, fiber and protein. It has the ability to keep you hydrated because it holds nine times their weight in water.

Whenever you combine coconut water with chai seeds you are getting one of the most powerful natural boosting electrolyte drink.

You can also add fruit to your drink to add some flavor.

Coconut water is high in potassium content and is packed with essential electrolytes. It is also known as nature's gatorade in some parts of the world.

This will definitely be one of the most powerful recipes to make your own energy drink.

7. Ginger Powered sports drink


After a very long workout when you're feeling exhausted you will want try to regain your energy with this drink.

This drink using ginger water as its base and the tangy spice calm your stomach and is very helpful in reducing muscle pain.

What you will need

1 cup of water

2 tbsp of honey

3-4 slices of fresh ginger

1/4 of sea salt

Lemon juice – or half of a fruit

How to make it

You will pour the water in a clean pan and turn the stove on. Add some ginger slices to it and heat it up for 5 minutes.

After that turn off the stove and cool the ginger tea. Now transfer it into a container and add 2 cups of fresh water to it. Then you can add some lemon juice, honey and sea salt.

Mix all the ingredients so that everything dissolves. Serve chilled.

You can also use watermelon juice, green tea and coconut water for some of the ingredients as this will help to increase the content of electrolytes.

8. Cranberry maple drink


Cranberries are perfect for rejuvenating your body with electrolytes and it is a refreshing ingredient to make your own energy drink with.

It's very sweet and sour at the same time which makes the drink palatable for a person suffering from low levels of electrolytes.

Another perk of drinking cranberry juice is that it helps in cleansing kidneys and bladder while detoxifying your lymphatic system.

What you will need

1/2 of sea salt

1 star anise

3 cups of unsweetened cranberry juice

2 tbsp of maple syrup

5 cups of water

How to make it

Mix all of the ingredients above. If you're going to add star anise leave it in the mixture for an hour and strain it.

This drink is best consumed after a very heavy workout or when you're feeling extremely exhausted.

9. Lime and lemon drink


What you will need

1/4 cup of lemon juice

1/4 cup of lime juice

1 pinch of salt to taste

2 cups of fresh water

2 tbsp of honey

How to make it

Mix all of the above ingredients in a blender and add a few ice cubes to give it the cool factor. This drink is very efficient in providing energy to the body when it is needed plus it tastes great.

10. Strawberry and coconut mix


What you will need

3 cups of coconut water

1 cup of fresh water

2 tbsp of honey

1 pinch of salt to taste

1 cup of strawberries

1 cup of ice

How to make it

Put all of the ingredients in a clean container and blend until smooth. Make sure to add the strawberry and coconut water to give it a delicious taste while providing maximum energy.


Why spend your hard earned money on these overpriced sugar water when you can just pick some very cheap fruits from the market and start making your homemade healthy electrolyte drink.

Yes, you will need to put in a little more effort but remember this is your health and you cannot take any shortcuts if you want a healthy life. These sports drinks are packed with sugar and salt which are responsible for some of the world's most deadly diseases.

So put your money back into your purse and make your own energy drink at home.