As most of you know when it comes to running I like to do a real food approach. With the use of baby food pouches, Trader Joe’s Fruit & Nut Disc and Vega Clean Energy being some of my go to’s. During this summer of heat training I have noticed I need to be able to change the flavor and what is in my Electrolyte mix. So this has sent me down this rabbit hole. I’m just a runner with no experience in making electrolyte drinks: so keep this in mind as you read all this info. I’m just sharing this info to let everyone else know what I’ve found.

 

First thing I did was search google for a natural easy to breakdown carb source: which lead me to Honey. I know several of my friends that run on Honey Stingers and use there honey to help them in their running. So that’s why I choose this as my Carb source. From there I googled Homemade Honey Electrolyte mix and hit the Jackpot!!! I found this amazing research / recipe that gave me all the tools I needed to start trying to make my own electrolyte drink: (take some time and read this if you want to attempt this on your own.) https://www.kitchenstewardship.com/homemade-electrolyte-sports-drink-honey-stevia-sweetened/

 

I used her recipe as a guide to setup a baseline for where I was going to start with my drink.

Her Recipe: (my Notes)

Ingredients

  • 1/2 tsp. Real Salt (Electrolyte)
  • 1/4 tsp. baking soda (Electrolyte)
  • 7 c. water
  • 1/2 c. lemon juice (potassium)
  • 1 Tbs. lime juice (potassium)
  • 1/4 c. honey OR 1/4 tsp. clear liquid stevia OR 1/8 tsp. powdered stevia extract (Carb)

Now I’m not a huge fan of Lemon / Lime and I also knew I wanted to add tea for Caffeine and other benefits it adds.  Here is the site I used to determine which type of tea to use: (take some time and read this if you want to see which type of tea suits your needs best.) http://theteaspot.com/health-benefits-tea-type.html

After reading up on the benefits of different types of tea a made this list of teas to try in drink mix.

  • Yerba Mate
  • White Tea
  • Black Tea
  • Or Green Tea

So for my First attempt this is what I’m going to do:

Ingredients

  • 1/8 tsp. Himalayan salt (I decided to change from real salt to Himalayan more minerals and easy of purchasing. Electrolyte)
  • 1/4 tsp. baking soda (Electrolyte)
  • 1/4 tsp. Morton Salt Lite (Electrolyte: Sodium/ Potassium)
  • 7 c. Trader Joe’s Kettle Brewed Unsweetened Green & White Tea with a Hint of Mint (Caffeine and antioxidants)
  • 1/2 c. honey (Carb)

Nut Fact for 64 oz Batch:

  • Calories:              480
  • Sodium:             1040 mg
  • Potassium:          350 mg
  • Carbohydrate:     136 g

Sparky Drink Ver 1.0 in a 21 oz Bottle

  • Calories:          160
  • Sodium:         346 mg
  • Potassium:    116 mg
  • Carbohydrate: 45 g

Vega Clean Energy: 2 scoops

  • Calories:          200
  • Sodium:           250 mg
  • Potassium:      230 mg
  • Carbohydrate:   50 g

This version was undrinkable: For me Too earthy. So here I went to version 1.1

Ingredients

  • 1/4 tsp. Sea salt ( Electrolyte)
  • 1/4 tsp. baking soda (Electrolyte)
  • 1/4 tsp. Morton Salt Lite (Electrolyte: Sodium/ Potassium)
  • 8 c. Trader Joe’s Green Tea with Blueberry and Pomegranate  (Caffeine and antioxidants)
  • 1/3 c. honey (Carb)

Nut Fact for 64 oz Batch:

  • Calories:              317
  • Sodium:             925 mg
  • Potassium:          350 mg
  • Carbohydrate:     90 g

Sparky Drink Ver. 1.1 in a 21 oz Bottle

  • Calories:          105
  • Sodium:         309 mg
  • Potassium:    117 mg
  • Carbohydrate: 30 g

Vega Clean Energy: 2 scoops

  • Calories:          200
  • Sodium:           250 mg
  • Potassium:      230 mg
  • Carbohydrate:   50 g

This version worked!! Totally drinkable… Now I’ll be making a few slight changes to this for the final version. The Green Tea pre-made is too costly and the pomegranate tasted a little bit too gross for me. I will be switching to brewing my own flavor tea from tea bags. The other thing I will change is my source of honey. For the test I used what I had in my cabinet which happen to be target organic honey. I’ve found a local supplier with a wide variety of flowers flavors  to keep things fresh.

Version 1.2

Ingredients

  • 1/4 tsp. Sea salt ( Electrolyte)
  • 1/4 tsp. baking soda (Electrolyte)
  • 1/4 tsp. Morton Salt Lite (Electrolyte: Sodium/ Potassium)
  • 8 c. Brewed Tea: 2 Black Tea Bags, 2 Green Tea Bag, 4 Hibiscus Superflower Tea – Blueberry Tea Bags  (Caffeine, antioxidants , and flavoring)
  • 1/3 c. Zergut Honey Acacia (Carb)

Nut Fact for 64 oz Batch:

  • Calories:              264
  • Sodium:             955 mg
  • Potassium:          350 mg
  • Carbohydrate:     90 g

Sparky Drink Ver. 1.2 in a 21 oz Bottle

  • Calories:          88
  • Sodium:         318 mg
  • Potassium:    117 mg
  • Carbohydrate: 30 g

Vega Clean Energy: 2 scoops

  • Calories:          200
  • Sodium:           250 mg
  • Potassium:      230 mg
  • Carbohydrate:   50 g

So this one is amazing! I love it the new honey source taste soo good and the blueberry tea is a winner. I might try increasing the honey to get more calories and carbs.

Version 1.3

Ingredients

  • 1/4 tsp. Sea salt ( Electrolyte)
  • 1/4 tsp. baking soda (Electrolyte)
  • 1/4 tsp. Morton Salt Lite (Electrolyte: Sodium/ Potassium)
  • 8 c. Brewed Tea: 2 Black Tea Bags, 2 Green Tea Bag, 4 Hibiscus Superflower Tea – Blueberry Tea Bags  (Caffeine, antioxidants , and flavoring)
  • 1/3 c. Zergut Honey Acacia (Carb)
  • 1oz Cherry Bay Orchards Tart Montmorency Cherry Concentrate

Nut Fact for 64 oz Batch:

  • Calories:              423
  • Sodium:             1190 mg
  • Potassium:          350 mg
  • Carbohydrate:     108 g

Sparky Drink Ver. 1.3 in a 21 oz Bottle

  • Calories:          141
  • Sodium:         397 mg
  • Potassium:    117 mg
  • Carbohydrate: 36 g

Vega Clean Energy: 2 scoops

  • Calories:          200
  • Sodium:           250 mg
  • Potassium:      230 mg
  • Carbohydrate:   50 g

It just keeps getting better! I think I made a slight error is calculating some of the other version. that’s why you see such a huge difference is Sodium… This weekend I’m going to try adding 2oz of the cherry concentrate. Which should bump these stats up a bit more.

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