Iced Electrolyte Green Tea for Hot Weather Training

Why This Recipe Works for Athletes

A cold, lightly caffeinated electrolyte drink is an easy way to rehydrate after a hot-weather session without reaching for a heavily sweetened sports drink. Green tea’s mild caffeine gives a gentle lift for an evening session or a second training block of the day, while the added salt and citrus replace what you sweat out without tasting like an electrolyte tablet.

Ingredients

2 green tea bags (or 2 tsp loose leaf)
750ml just-boiled water
1/4 tsp fine salt
2 tbsp honey or 20g caster sugar
Juice of 1 lemon
Juice of 1 lime
Ice cubes, to serve
Mint leaves, to garnish (optional)

Instructions

Steep the green tea bags in the just-boiled water for 3 minutes, then remove and discard the bags.
Stir in the salt and honey while the tea is still warm, until fully dissolved.
Stir in the lemon and lime juice.
Leave to cool to room temperature, then chill in the fridge for at least 1 hour.
Serve over ice with a sprig of mint.

Nutrition Notes

One serving (approximately 375ml) provides roughly 45kcal, 11g carbohydrate and around 300mg sodium — enough to help replace what’s lost in a sweaty hour-long session without the heavy sugar load of a commercial sports drink. For a longer, harder session, double the salt and add a pinch of no-added-sugar squash for extra carbohydrate. Swap honey for agave or maple syrup for a vegan version.

Prep time: 10 minutes (plus chilling) | Servings: 2