Workout electrolyte nimbu pani
Homemade sports drink for runs and sessions over an hour: salt, sugar and lemon in the right ratio, 50 kcal.
- Time
- 3 min
- Makes
- 1 serving
- Level
- Easy
- Gear
- No equipment
Per serving
1 bottle (500 ml)
- Calories
- 50kcal
- Protein
- 0g
- Carbs
- 12g
- Fibre
- 0g
- Fat
- 0g
- Sugar
- 10g
For most workouts plain water is enough, but for a long run, a football game or a 90-minute gym session in the heat you lose salt as well as water. This mix of a quarter teaspoon of salt, two teaspoons of sugar and lemon in half a litre of water is close to what oral rehydration solutions and commercial sports drinks give you, at almost no cost. Sip it through the session rather than drinking it all before.
- Hydration
- Low calorie
- No cook
- Budget
- Pre-workout
- Post-workout
Free account, no card: save favourites and count this dish in your day.
Ingredients
Method
- 1
Put the sugar and salt in a bottle with 100 ml of the water, close and shake until fully dissolved.
- 2
Add the lemon juice, black salt and the rest of the water. Shake again.
- 3
Taste: it should be mildly sweet and just slightly salty, like diluted nimbu pani. Chill or add ice before the session.
Tips
- Aim for 150 to 250 ml every 15 to 20 minutes of hard exercise rather than gulping it all at once.
- For sessions under an hour, plain water is enough; save this for long or very sweaty workouts.
- Half the bottle with coconut water for extra potassium and a slightly higher calorie count.
Swaps
- Replace sugar with 1 tbsp honey (not vegan): about the same carbs.
Storage
Keeps 1 day in the fridge in a closed bottle.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
More drinks
Cucumber lemon infused water
A jug of water with cucumber, lemon and mint that you actually want to finish: 8 kcal a glass.
- 5 min
- Calories
- 8 kcal
- Protein
- 0 g protein
