Salted Maple Hydration Drink

Name: Salted Maple Hydration Drink
Prep time: 5 min
Total time: 5 min
Yield: 1 bottle (500 ml)
Ingredients: 500 ml cold water; 3 tbsp pure maple syrup; 1/4 tsp fine sea salt; Small pinch of baking soda (optional, extra sodium bicarbonate)

Sip every 15-20 min

A pure Canadian sports drink: maple syrup, sea salt, and water. Three ingredients, real food, fast carbs and electrolytes in every sip. A regional take on the classic homemade sports drink, leaning fully into maple as the carb source.

skilletCook0 min

soup_kitchenPrep5 min

restaurantYield1 bottle (500 ml)

boltCarbs~24g

water_dropSodium650mg

exerciseProteins~0g

grassFiber~0g

For your run

When: Sip every 15-20 minDetails
Sip every 15-20 minutes during runs over 60 minutes. Three ingredients, real food, complete sports drink profile.
Fits: Long runRaceUltra
GI risk: Low GI risk

Ingredients

Drink

500 ml cold water

3 tbsp pure maple syrup

1/4 tsp fine sea salt

Small pinch of baking soda (optional, extra sodium bicarbonate)

Dose matters

A pinch of baking soda means a pinch. Sodium bicarbonate in larger amounts is a well known cause of stomach cramping and diarrhea mid-run, and swallowing spoonfuls can upset your blood acid balance. If you have never run with it, leave it out and test it on an easy run first. Doubling the recipe for a longer run means doubling the water too, not just the salt and syrup.

Notes

Sip every 15-20 minutes during runs over 60 minutes. Maple syrup contains a slightly higher mineral profile than cane sugar (small amounts of manganese, zinc, and potassium) on top of fast-acting glucose and fructose. Easy to scale up: double or triple the recipe for longer runs. Best within 24 hours, refrigerated.