HOMEMADE ELECTROLYTE SPORTS DRINK

From nutritionist TJ Waterfall

• 500ml purple grape juice

• 500ml water

• ¼ tsp iodised salt

The ideal carbohydrate content of sports drinks is around six to eight per cent: that helps you absorb the fluid, sugars and electrolytes as quickly as possible, while avoiding stomach discomfort. Grape juice contains around 16 per cent carbohydrates, which is why it’s best to dilute with at least half water. The salt provides the most important electrolyte, sodium, as well as replacing iodine, which is lost through sweat. Two other key electrolytes, potassium and magnesium, are naturally found in grape juice, so this simple DIY drink provides everything a commercial sports drink would, at a fraction of the price. In fact, it could be even better, as grape juice has been shown to have performanceenhancing effects, thanks to a strong concentration of polyphenols, which help to fight exercise-induced oxidative stress.4