If you’re intolerant to additives, commercial sports drinks are off the menu. The carbs and sodium in this home made tonic are comparable to those in top selling sports drinks, to keep you well-hydrated without sparking a reaction.


• 1L water

• 40g Glucodin (available at pharmacies), or 60g if minimising fructose

• 20g fructose (found in health food stores and large), assuming the lower quantity of Glucodin

• 1.5g sodium chloride (salt)

(For flavour, add half to one teaspoon of citric acid.)


Mix it all together, throw it in a drink bottle, and you’re ready to go!

Source: Sports Dietitians of Australia


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