Fresh tender coconut water lifted with lemon, mint and a pinch of salt. Naturally refreshing and better balanced for heavy sweating.
- Energy
- 88 kcal
- Protein
- 3 g
- Carbs
- 17 g
- Fat
- 1 g
Great for: Wicketkeeper, Spinner, Runner, Footballer, Junior (12–18)
Why it works
Coconut water is naturally high in potassium but low in sodium, about 9 mmol/L. In a small study, coconut water with added sodium (around 20 mmol/L) was retained as well as a sports drink with less bloating, so a small pinch of salt brings it up to that level for replacing sweat after or during play.
When: Between overs and at drinks breaks, or in the first hours after play.
Ingredients
- 900 ml (2–3 coconuts) Tender coconut water
- 0.7 g (a small pinch) Rock salt Panjeri House
- 20 ml Lemon juice
- a few Mint leaves, crushed
- 1 tsp Sabja seeds, soaked (optional) Panjeri House
Method
- Pour coconut water into a jug or bottle.
- Add salt and lemon juice and stir until the salt dissolves.
- Add crushed mint and soaked sabja seeds if using. Chill and drink within a few hours.
Coach’s tips
- Fresh coconut water spoils quickly in heat; keep it in an iced flask.
- For long innings, add 1 tbsp honey or jaggery per 500 ml to lift the carbohydrate.
- Packaged coconut water varies; check that it has no added sugar.
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.