Homemade Strawberry Sports Drink

Enjoy this homemade strawberry sports drink to hydrate before or after a workout.

At a bar in Tuscaloosa, Alabama, they have the best infusionsโ€ฆfresh fruit soaking in vodka, which tastes dangerously like candy. Thatโ€™s all I can remember to tell you about those drinks.

This strawberry infusion is a little bit healthier, and will help instead of hinder your next workout. ๐Ÿ˜‰

strawberry homemade sports drink

Homemade Strawberry Sporks Drink Recipe

Here’s the recipe if you’d like to give it a try!


Homemade Strawberry Sports Drink

homemade strawberry sports drink


  • 3 C hot water
  • 1/2 C orange juice
  • juice of 1 lemon
  • 2 T honey + stevia to taste
  • 1/4 t salt
  • 1/2 container of strawberries (or any berry of choice), sliced


  1. Mix well and chill in the fridge overnight.
  2. Strain to remove the berries or enjoy them as a little snack with your drink ๐Ÿ™‚

This is ideal before or during a tough workout, especially one lasting longer than 60 minutes. When Iโ€™m teaching two classes in a row, Iโ€™ll chug this, alternated with water.

Enjoy this homemade strawberry sports drink to hydrate before a workout. It's low calorie, delicious and an excellent way to boost your hydration when alternated with water. | fitnessista.com | #homemadesportsdrink

For a recovery drink, choose something that has a mix of carbs and protein, like a small protein smoothie.

Every time I drink a sports drink, I canโ€™t help but think of the time I thought it would be smart to put coconut water in my Camelbak. I just gagged a little while typing that. If youโ€™ve never done it, youโ€™re not missing out.

I drank a little bit of the strawberry drink before my workout yesterday – a circuit workout that will be up tomorrow + steady state on the elliptical reading the new SELF mag.

Sneaker Shopping and Eats

I love that they included sneaker recommendations, since my beloved Zumba sneaks (Nike Huarache Dance Low) were discontinued. Iโ€™m thinking about either getting the Zumba shoes from zumba.com or the Pumagility shoes that were recommended in SELF.

Zumba sneakers Zumba.comPuma Zumba sneakers Amazon


salmon sandwich

Cucumber and fennel salad with Goddess dressing (from TJs) and an open-faced smoked salmon sandwich with Dijon and goat cheese

Snack: a copious amount of oatie dough.

oatie dough

(It’s basically oats, nut butter, vanilla and a sprinkle of salt, with big pieces of coconut, dried blueberries, and hemp seeds added in.)

Breakfast was sad this morning…Iโ€™m off to fix our dwindling grocery supply.

Hope you have a great day!



Something to talk about:

What sneaks do you wear for cardio classes? Is there an awesome Zumba shoe that I havenโ€™t met yet?

Besides trusty H2O, whatโ€™s your workout hydration of choice?

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  1. Jessica @ Sushi and Sit-Ups on March 27, 2012 at 12:26 pm

    That smoked salmon looks delicious! When I’m working out, I don’t crave anything but water. Everything else seems like too much for me, but my fiance recently started drinking FRS, which he seems to really enjoy.

  2. Stephanie @ Legally Blinde on March 27, 2012 at 12:28 pm

    Oh cool, I’ve never thought about making my own sports drink! Thanks for the recipe. I love pink on my shoes, too, but I like the looks of that Puma shoe – the sole is really unique! I lean toward Asics as my cardio shoe-of-choice. Super excited for a new circuit workout! I’m going to do week 2 of your 2011 Summer Shape-Up plan this afternoon ๐Ÿ™‚

  3. jenG on March 27, 2012 at 12:29 pm

    I’ve never taken zumba, but do jazzercise and I believe they might be similar. I wear the Ryka Synergy (blk/pink) and I LOVE them. I buy mine on zappos…free shipping and they have an excellent return policy.
    water is it for me unless i’m sick of water and stop for a vitamin water zero.

  4. Krystina (Krystina Zena) on March 27, 2012 at 12:30 pm

    Get the Zumba shoes!!!

    My workouts lately mostly consist of yoga, so I don’t wear shoes. ๐Ÿ˜‰

  5. Stefanie Parker on March 27, 2012 at 12:34 pm

    That salmon sandwich looked sooooooo good! ๐Ÿ™‚ I want that for lunch now and so healthy! ๐Ÿ™‚ I drink Coconut water a lot, but your drink with the strawberries looked delicious too! ๐Ÿ™‚ Have a great day!

  6. Holly on March 27, 2012 at 12:35 pm

    I graduated from UA and LOVE that you are a Bama fan ๐Ÿ™‚ Which bar are you referring to with the fruit infusions? ROLL TIDE!

    • Fitnessista on March 27, 2012 at 12:59 pm

      i think it was called catch 22 or something like that? right by campus ๐Ÿ™‚ the pilot took me to tuscaloosa a few times since he went there- the campus is AMAZING

      • Holly on March 27, 2012 at 2:14 pm

        I had no idea the pilot went there…such a great university! I’ve been to Catch 22 and never ordered the fruit infused drinks! I’ll definintely try that next fall when I’m down for a game- until then I think I’ll give your recipe a try (sans alcohol).

  7. Katherine Riling on March 27, 2012 at 12:38 pm

    I usually just hydrate with water, but I recently discovered nuun electrolyte drinks and they have a delightful fizz to them and good flavors. Plus, no sugar!

  8. Kerry @ Totes My Oats on March 27, 2012 at 12:42 pm

    What a great idea for the drink!

  9. Whitney @ Whit Likes Fit on March 27, 2012 at 12:43 pm

    I was actually just talking to my co-worker about Zumba shoes. I’ve been wearing Nike Pegasus (running shoes) and have been fine but last night our Zumba teacher said running shoes are the worst and we need to get shoes with lateral support. Now I don’t know what to do (and I can only wear Nike’s). More research I guess.

  10. Destini on March 27, 2012 at 12:43 pm

    I only like water when working out. It always tastes the best. After my workout I will have a shake. I have had a sports drink during before, and i just taste too much sweetness. Even if it’s sugar free.

  11. Cat @ Breakfast to Bed on March 27, 2012 at 12:44 pm

    I like half frozen water with nuun!

  12. Claire @ Live and Love to Eat on March 27, 2012 at 12:50 pm

    Mmm, raw oatie dough looks like an impatient person’s breakfast cookie – just up my alley! ๐Ÿ™‚

    • Fitnessista on March 27, 2012 at 12:58 pm

      haha i’ve totally done that with bfast cookie dough too. sometimes you can’t wait until the morning ๐Ÿ™‚

  13. Julia on March 27, 2012 at 12:53 pm

    I have been wearing Nike FlexTR for group fitness stuff and they are super comfy. Also, they come in many fun colors — mine are yellow and purple.

  14. Brittany on March 27, 2012 at 12:56 pm

    I would love to make this sports drink before zumba tonight. But do you have to put it in the fridge overnight? Would a few hours in the fridge and 20 minuets have the same effect?

    • Fitnessista on March 27, 2012 at 12:57 pm

      definitely! i just like to chill it overnight so that it’s super cold ๐Ÿ™‚

  15. Lisa @ Fresh Spinach on March 27, 2012 at 12:56 pm

    I have been in need of new shoes for the gym. What I really need is a great pair of cross trainers. I love those zumba shoes!

  16. Emily @ Glitz Glam Granola on March 27, 2012 at 1:01 pm

    Ohh that drink looks fantastic! I love the idea of creating a healthy sports drink without all the junk that is usually added in them! And I just signed up for Zumba classes and was thinking about getting some shoes too! I like the top of the pumas but am not a fan of the weird bottom! I say go for the Zumba ones!

  17. Wendy Heath on March 27, 2012 at 1:02 pm

    I hate coconut water… (gak) made me almost puke… something about it just doesn’t sit well with me! The thought of it in a Camelbak… oh man, that would be horrific!

    Thanks for the recipe! That looks like something I could get down with! Gatorade always tastes so chemical to me…

    • Fitnessista on March 27, 2012 at 1:05 pm

      i love coconut water. and it was horrible in the camelbak haha

  18. Sara on March 27, 2012 at 1:02 pm

    Try the Ryka transitions for Zumba, they are my favorite.

  19. kaila @ healthyhelper on March 27, 2012 at 1:15 pm

    My favorite larabar is the blueberry muffin one and those dried blueberries in the oatie dough you made just made me crave one like mad!! Mmmm they are so good! The sports drink looks great as well! Love strawberries this time of year!

  20. Stephanie on March 27, 2012 at 1:15 pm

    Love the zumba brand ones, however they are always sold out of the awesome colors! I have nike dunk lows and i really like them for zumba- they have the pivot circles on the bottom like the huaraches

  21. lindsey on March 27, 2012 at 1:26 pm

    Ah, a sports drink that actually tastes good! I love coconut water but man, it gets expensive! I tried a sample of the Vega pre-workout energizer (lemon lime) and the electrolyte hydrator (Pom-Berry) today and both were gag-arific, which is disappointing because I love Vega. ๐Ÿ™

  22. Missy on March 27, 2012 at 1:38 pm

    I put mint extract in water. Yummy smoked salmon:) where is it from?

  23. Suzi @ Confessions of a Fitness Instructor on March 27, 2012 at 1:40 pm

    I’ve heard the new zumba shoes are much better than the first releases (which had no support what so ever). My favs are the nike air essential trainer. They aren’t actually the best for Zumba but they work pretty well for me. I have them in yellow, and purple, and light blue and dark blue ๐Ÿ˜‰ What can I say? I teach a lot of classes and need to alternate sneakers. ๐Ÿ™‚

  24. Lisa on March 27, 2012 at 1:48 pm

    I’ve always wondered what type of shoe would be best for Zumba. My regular sneakers just feel too big and bulky for that kind of dancing and they seem to slow me down a little. I’ll be looking forward to hearing which sneaks you end up picking up and how they work out for you!

  25. Alison on March 27, 2012 at 1:52 pm

    That open-faced sandwich looks delicious!!

  26. Helene @healthyfrenchie on March 27, 2012 at 1:54 pm

    Such a great idea for a sports drink! The shop bought one always test so chemical to me, I’m all for making my own ๐Ÿ™‚
    And your lunch looks delicious, I haven’t had smoked salmon in so long

  27. Angela @ Eat Spin Run Repeat on March 27, 2012 at 1:56 pm

    Oooh I like your 2 shoe contenders! For cardio classes, mine most often involve spinning so I wear my cycle shoes for that. Otherwise, it’s my running shoes (and I know that’s not ideal!) For hydration, I’m a water girl, but I like the idea of this recipe of yours!

  28. Diana on March 27, 2012 at 2:30 pm

    I saw that shoe recommendation article as well and bought the Pumagility sneaks on that recommendation. Mine are black with a hot pink sole and shoelaces, and I teach Zumba in them all week long. Definitely a winner for me!

  29. britt on March 27, 2012 at 2:32 pm

    your lunch looks so good! as does the oatie dough. in fact, i think i will be making some oaties today. mmmm!

  30. Kristen on March 27, 2012 at 2:33 pm

    I love coconut water but the thought of it in a camel back makes me sick to my stomach. Blah
    That drink sounds awesome!

    I’ve never taken Zumba. It sounds like a blast. If I took it and hated it, I might just have to keep taking it just to have an excuse to wear the clothes. They’re so fun!

  31. Elizabeth @ reads recipes runs on March 27, 2012 at 2:53 pm

    I love love love the idea of making your own sports drink! I am going to start making this to bring to dance. I haven’t ever Zumbaed (I want to though) but I saw that Bloch came out with some Zumba shoes. I love their dance sneakers, migt be worth checking out ๐Ÿ™‚

  32. Aylin @ Glow Kitchen on March 27, 2012 at 2:54 pm

    coconut water is my favorite sports drink! can’t beat it.

    • Mel @ Mel Runs on March 27, 2012 at 2:56 pm

      Totally agree Aylin. I wish there was a coconut water fountain in my backyard.

      • Fitnessista on March 27, 2012 at 6:16 pm

        i love it, too! just not in a camelbak ๐Ÿ˜‰

  33. Mel @ Mel Runs on March 27, 2012 at 2:55 pm

    What about the coconut water in your camelback made you gag? I’m OBSESSED with the stuff. As in try to drink only one carton a day, but often fail and have two :).

  34. Averie @ Averie Cooks on March 27, 2012 at 2:55 pm

    Cucumber and fennel are faves of mine and did you know that fennel is a highly lactogenic food? Meaning, it helps with supply ๐Ÿ™‚

    The book, Mother Food by Hilary Jacobson is a total gem and Hilary is the kindest and nicest woman. If you’re curious what foods are especially helpful, that book is the ticket!

  35. Colleen on March 27, 2012 at 3:19 pm

    I love metromint water, especially after a really hot sweaty workout like Bikram or a summer hike. The spearmint is my favorite, but the peppermint is good too.

  36. Negar M on March 27, 2012 at 3:20 pm

    I have come to the conclusion that some coconut waters taste great while others are funky. I think it has something to do with the bottling process and how close to raw (unpasteurized) it is. I used to drink the water straight out of coconuts when I was little, so I know I like the stuff completely unprocessed and raw…..so yeah……funky ones are gross.

    Fruit infused vodkas get me every time! When I lived in Tucson, I started a tradition of going to Vegas every year for my anniversary (my husband had a ton of leave all the time) and there is this bar in the Wynn…..same story, hits you like a ton of bricks. They used to use Goose, but recession….eh.

    I’m totally buying another brick of this goat cheddar btw ๐Ÿ™‚ I just can’t get enough!!!!! My other cheeses are neglected ๐Ÿ™ poor cheeses.

  37. Li on March 27, 2012 at 3:24 pm

    I’m so depressed because my beloved Nike + Zoom Air trainers are fit for the bin and not much else. They have been amazing for my circuit training, and I can’t find any that offer the same amount of cushioning and support. I hate having to get new trainers!

  38. Andrea P on March 27, 2012 at 3:28 pm

    I’m now craving smoked salmon and cucumbers, and some oaties…all of that food looks delicious!!

  39. natalie @ southern fit foodie on March 27, 2012 at 3:33 pm

    I was so sad when they discontinued the Nike Huarache Dance Low! It is my FAVORITE zumba shoe ever. Since I teach 6-7 classes per week, they are getting really worn, and I am having a hard time finding a replacement. I bought my mom the Ryka dance shoes and she likes those as well. I like the Zumba brand shoes, but they are not anywhere close to as comfortable as the Nikes. Maybe I’ll give those other ones you suggested a shot.

    • Fitnessista on March 27, 2012 at 6:15 pm

      let me know if you try them- i was going to try on a pair this week!
      seriously bummed about the huarache dance lows… but mine are so old, they hurt my feet

  40. Jeff on March 27, 2012 at 3:36 pm

    I drink iskiate (chia fresca) with my running workouts. For example:

  41. Nicole on March 27, 2012 at 3:42 pm

    I love the Nuun electrolyte tablets after a long workout. I typically just crave water, but I know on those long workouts that it’s important to get sodium and potassium as well.

  42. Suzanne Bowen Fitness on March 27, 2012 at 3:45 pm

    Your fruity sports drink sounds amazing! I’ll definitely be trying that soon.
    I absolutely love my Vibram FiveFingers for any kind of fitness or for everyday wear. I just gave away a pair of Komodo Sport LS on my blog!

  43. ash on March 27, 2012 at 3:55 pm

    Great sports drink recipe- I will be trying this in the next week! I do hot yoga 5-6 days a week so I drink alot of coconut water, I love the bottles with pieces of coconut floating in them and aloe vera juice! I haven’t got into wheat grass yet but I hear it is great!

    • Fitnessista on March 27, 2012 at 5:16 pm

      it is, especially after a hot yoga class ๐Ÿ™‚

  44. Amy@healthyhungryhappy.com on March 27, 2012 at 3:55 pm

    oooo i am loving the idea of fruit infused sports drinks!! any fruit infused drink and im there!

  45. Chelsa on March 27, 2012 at 3:56 pm

    wow that drink looks and sounds so good. I will have to try that out sometime. I love to use my infusion water pitcher in the summer to make fruity tasting water. I like the pink sneakers and obviously those are the ones you like too.

  46. Laura on March 27, 2012 at 5:05 pm

    I graduated from BAMA and now live in Birmingham, and I have been to catch 22 multiple times and that vodka is delish and dangerous! I am a fan of the pinnapple infused kind. I love fruit so I will have to try it out!

  47. Chelsea @ One Healthy Munchkin on March 27, 2012 at 6:48 pm

    I never do cardio for longer than an hour, so I’ve never really needed a sports drink before. But I’m hoping to increase my running distances this summer, in which case I’ll definitely be trying this drink!

  48. Diana on March 27, 2012 at 7:03 pm

    i’ve been looking to get new sneakers, preferably cross trainers. the running shoes i have now are just too big… and i don’t run. LOL

  49. Cherlyn on March 27, 2012 at 7:11 pm

    My running shoes were not working for Zumba so I bought me some Reebok Flex shoes. I love that they are so lightweight. So easy to do the Zumba moves in! Good luck!

  50. Lauren on March 27, 2012 at 7:19 pm

    LOVE that daddy yankee song! my old zumba instructor did a KILLER merengue with our arms up the entire time.

    • Fitnessista on March 27, 2012 at 7:50 pm


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