As you run, two things happen:
(1) you lose water as your body uses it to cool down and
(2) you use muscle carbohydrate reserves to fuel your movement.
You need energy drinks if you train hard or long on a regular basis. Water alone is far less effective at rehydrating than an energy drink containing electrolytes (body salts).
Homemade Sports Drink Recipe #1
(1) you lose water as your body uses it to cool down and
(2) you use muscle carbohydrate reserves to fuel your movement.
You need energy drinks if you train hard or long on a regular basis. Water alone is far less effective at rehydrating than an energy drink containing electrolytes (body salts).
Homemade Sports Drink Recipe #1
- 10 tbs. sugar (5/8 cups or 120 grams)
- .75 tsp Sea salt (4.2 grams) or Morton’s lite
- 1 package of unsweetened Koolade mix for flavor
- Water to make 2 liters
The recipe will give a total of 124 grams of solute which in 2 liters water gives a total of 6.2% concentration. For an 8 oz serving this gives:
- 14.2 grams carbohydrate (6%)
- 53 calories
- 103 mg Sodium
- 121 mg Potassium
If you wanted to reduce the potassium, another option would be to use 1/2 tsp. each of regular sea salt and the Morton Lite Salt. This would change it to:
- 104mg sodium
- 40mg potassium
Homemade Sports Drink Recipe #2
If you wanted to reduce the amount of potassium, or simply didn’t want to buy some Morton Lite Salt, here is another option.
If you wanted to reduce the amount of potassium, or simply didn’t want to buy some Morton Lite Salt, here is another option.
- 1/2 cup orange juice
- 9 tbs. Sugar
- 3/8 tsp Salt
- Water to 2 liters
By Dr. Lorraine Williams
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