9 Homemade Energy Drinks Indian Athletes Use

2. Nimbu Pani (salted lemon water) with jaggery or honey

Nimbu pani is more than summer refreshment; it’s a time-tested combo of fluid, quick sugar and sodium. Make a sports-friendly version by dissolving 1–2 tablespoons jaggery (or honey) in 500 ml water, add juice of one lemon and a small pinch of salt. Jaggery brings trace minerals absent from refined sugar and tastes like the traditional syrup many families keep on hand. The result is a light, easily sippable drink that restores blood glucose and sodium during moderate exercise. Use this recipe for workouts up to 60–90 minutes or when you need a gentle carb boost without thick textures. For North American readers, swap jaggery for dark brown sugar or maple syrup if jaggery isn’t available — you’ll still get minerals and flavor. Avoid making it too salty if you’re on a low-sodium plan. Nimbu pani is easy to adapt: adjust sweetness and salt based on how salty you are after a training session. It’s the desi version of lemonade that actually helps performance when used right.