To hydrate, and to replace electrolytes one needs an instant energy/sports drink. Commercial sports drinks with flavorings and sweeteners may do more harm than good.

Most commercial sports drinks are very high in calories, most of which are from sugar. Excess intake of sugar affects overall performance levels and can lead to weaker bones and gastric issues. So instead, why not make these sports drinks at home, this way you would know what goes into the making and your child will get the nourishment required. Here are some few examples:

1. Cool-Coconut Smoothie


  • 1 glass Tender Coconut water 
  • ½ tsp.-soaked Chia seeds 
  • 5-6 nos. Mint leaves 
  • Himalayan pink salt
  • Sugar
  • Lime juice

Method: Add the soaked chia seeds and mint leaves to about 500 ml of tender coconut water and this can be sipped on during the match or game.

Coconut water has natural electrolytes which help in replenishing the electrolytes lost during the match. It also counts as a good energy drink as it is a high calorie drink.

2. Pomegranate Squash


  • 1 no. Pomegranate 
  • Orange 
  • Pink salt
  • Leaves of peppermint[ optional]

Method: Grind Pomegranate and spinach in 1 glass water and strain. To the strained liquid add ½ tsp.-soaked chia seeds.

Pomegranate acts as a vasodilator improving oxygen to the vessels improving overall run and performance. This drink makes an excellent pre game drink that will improve speed.

3. Natural Electrolyte Booster


  • 1/2 cup fresh orange juice
  • 1 tbsp. fresh lime juice 
  • 2 cups of water 
  • Salt and sugar as per taste

Method: Mix all the ingredients well. Store in a glass jar and can sip on it post-match or play.

Lemons are not just easily available and are power packed with calcium, and magnesium, which are the most basic electrolyte requirements of a human body. A lemon and orange will also prevent kids from heat strokes in summers and keep them well hydrated.

4. Watermelon and Mint Cooler


  • 2-3 slices Watermelon 
  • 1 no. Pomegranate 
  • Handful Mint leaves 
  • 2 drops Lime juice

Method: Add all ingredients to a blender with water. Grind and store in a mug, this makes a perfect drink during the summers.

Watermelon consists of many electrolytes such as potassium, magnesium and sodium. which will work on the electrolyte imbalance. Pomegranate helps in improving the overall performance. Mint leaves have a cooling property which works well during the summers. This drink makes a perfect substitute to the sugar loaded energy drinks that are available in the market.