A simple salt-and-sugar drink built on ORS-like proportions, brightened with lemon. Cheap, effective and easy to mix in any dressing room.
- Energy
- 51 kcal
- Protein
- 0 g
- Carbs
- 13 g
- Fat
- 0 g
Great for: Fast bowler, Batter, All-rounder, Runner, Footballer
Why it works
WHO reduced-osmolarity ORS uses about 2.6 g salt and 13.5 g glucose per litre; this drink borrows that salt level (roughly 1 g sodium per litre) with a little more sugar for energy. Sodium is advised when sweat rate is high, sweat is salty or play runs past 2 hours, and after play the aim is to replace 125–150% of fluid lost with a sodium-containing drink like this.
When: Sip during long or hot sessions and drink after play until fluid loss is replaced.
Ingredients
- 1 litre Clean drinking water
- 25 g (about 2 level tbsp) Jaggery or sugar Panjeri House
- 2.6 g (just under ½ level tsp) Salt Panjeri House
- 30 ml (1 lemon) Lemon juice
Method
- Dissolve jaggery and salt completely in a cup of the water (warm water helps).
- Top up to 1 litre with cool water, add lemon juice and stir well.
- Taste: it should be no saltier than tears. If it tastes very salty, check your measurement and remake.
Coach’s tips
- Weigh the salt on a kitchen scale the first time and note how much of your spoon that is.
- For long innings (over 2–3 hours) add an extra 15–20 g jaggery per litre, or pair with a banana or dates to reach 30–60 g carbohydrate per hour.
- This is a sports drink, not a medical ORS. For illness, use pharmacy ORS and follow medical advice.
- Keep in a cool place and finish within the day.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.