What ingredients are necessary in a sports drink when you must drink a lot?
In the past I was used to buy sport drinks - like Gatorade - spending a lot of money and always in doubt about their efficiency.

But my sport Nutritionist suggested me a simple, natural and efficient recipe you can make at home for a tasty (and really cheap) sport drink:


500 ml water;
2 tablespoon sugar;
1 teaspoon salt;
Juice from one orange;


Just mix all ingredients in your water bottle and go cycling.
I start to drink always after one hour of cycling - when our body needs salt and some carbohydrates - and it does his job even on endurance races like Audax events.