Research has shown that fluid intake is improved when drinks are chilled (~15 °C), flavoured and contain sodium (salt).  This makes this homemade sports drink an ideal choice during exercise.  


4 cups water (can substitute with coconut water)
1/2 teaspoon sea salt
1- 2 tablespoons honey (to taste preference)
1/4 cup freshly squeezed of lemon juice
1/2 cup dark cherry juice (no added sugar)
1/2 cup orange juice (freshly squeezed if available)


Pour 1/2 cup of water in a saucepan and heat to boiling, remove from heat, add honey and salt and stir until dissolved. Add the remaining ingredients to a large jug, pour in water with honey and salt, stir and refrigerate. Drink before, during and after your runs, especially in the warm weather.