Classic lemonade with soaked sabja seeds, a touch of honey and a pinch of salt. Light, cooling and easy to sip between overs.
- Energy
- 77 kcal
- Protein
- 1 g
- Carbs
- 19 g
- Fat
- 1 g
Great for: Batter, Wicketkeeper, Spinner, Runner, Junior (12–18)
Why it works
Once play runs past about an hour, guidance suggests 30–60 g of carbohydrate per hour, and sodium when sweat rate is high or play lasts over 2 hours. This cooler gives about 37 g carbohydrate and roughly 20 mmol sodium per litre (about 1.2 g salt), so sipping 500 ml–1 litre across an hour covers a good part of that.
When: Sip during play and at drinks breaks, about 400–800 ml per hour depending on heat and sweat.
Ingredients
- 6 g (2 tsp) Sabja (basil) seeds Panjeri House
- 1 litre Cold water
- 50 ml (2 lemons) Lemon juice
- 40 g (2 tbsp) Pure honey Panjeri House
- 1.2 g (about ¼ tsp) Rock salt Panjeri House
- a handful Mint leaves
Method
- Soak sabja seeds in 100 ml water for 10–15 minutes until they swell.
- Dissolve honey and salt in a little lukewarm water, then add the rest of the cold water and lemon juice.
- Stir in the soaked sabja seeds and mint.
- Chill and pour into a 1-litre bottle for the match.
Coach’s tips
- Vegan swap: use jaggery instead of honey.
- Honey and jaggery count as sugar, so save this for training and match days rather than all-day sipping.
- Measure salt in grams the first few times; teaspoon sizes vary a lot.
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.