Use this recipe to make your own drink for your next long run.

DIY sports drink

Here’s an alternative to your regular sports drink—a little lighter and a lot more natural. The ratio of sugar and salt is based on the World Health Organization’s recommendation for  hydration solutions: 3.5 grams of carbohydrate per 100 milliliters.

Serves 2

2 cups water or coconut water
½ tsp. sea salt
4 tsp. honey or white granulated sugar
1 large slice lemon or lime

Mix all ingredients together well, pour into water bottles, and chill until you are ready to go.

Related: Make The Perfect Smoothie With This Beginner’s Guide