Herbal Sports Drink Recipe for Cold Infusion

cyclist taking a drink of water

This herbal blend makes recovering from a sweaty workout or a bout of illness easy with its natural electrolytes and other nutrients. It contains no artificial ingredients and it’s pretty inexpensive to make. For children and adults alike, it’s a tasty and natural alternative to the many sports drinks on the market today.


  • 1 part stinging nettle leaf
  • 1 part oatstraw
  • 1 part hibiscus
  • 1/2 part red clover leaf and flower
  •  1/2 part raspberry leaf
  • 1/2 part dandelion leaf


  • 1 mixing bowl
  • 1 spoon
  • a sealable container large enough to hold four dried cups of herbs
  • a label


  1. Pour the herbs into the mixing bowl and gently stir them with a spoon. Try not to break up the plant parts since this will release the essential oils.
  2. Pour the mix into a resealable container.
  3. Label the container with the name of the mix, ingredients and date mixed.

Storage and Use

Make a cold infusion using a quarter cup of herbal mix in a quart of cold water. Let it stand overnight, 12 to 24 hours, covered on the counter. Strain the infusion before adding it to your canteen.

You can drink it as it is, or fill your canteen two-thirds to three-quarters with infusion and top it off with coconut water for an extra boost of sweetness and potassium.


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