During Run

Maple Lemon Electrolyte Drink

Name: Maple Lemon Electrolyte Drink
Prep time: 5 min
Total time: 5 min
Yield: 1 bottle (500 ml)
Ingredients: 500 ml (2 cups) cold water; 2 tbsp (30 ml) pure maple syrup; 1.5 tbsp (22 ml) fresh lemon juice (about 1/2 lemon); 1/4 tsp fine sea salt; 1 small pinch of baking soda (optional, for extra sodium bicarbonate)

A clean, all-natural homemade sports drink made from maple syrup, fresh lemon juice, and sea salt. Delivers fast-digesting carbs and essential electrolytes to keep you fueled and hydrated on longer runs — without the artificial dyes or ingredients of commercial sports drinks.

5 minPrep time

1 bottle (500 ml)Servings

28gCarbs

0gProtein

⏱Start sipping 10-15 minutes into your run before you feel thirsty. Take 2-3 sips every 15-20 minutes to maintain hydration and steady carb intake. Ideal for runs over 60 minutes.

Instructions

Combine all ingredients in a glass, bottle, or shaker. Stir or shake well until the maple syrup is fully dissolved and the salt is no longer visible.

Taste and adjust — add a few more drops of lemon for tartness or a tiny bit more maple for sweetness. The drink should taste lightly sweet, slightly salty, and refreshing — not too strong.

Pour into your running bottle, handheld flask, or hydration vest reservoir. Keep refrigerated until your run. Shake before use.

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