Dehydration can cause fatigue, cardiovascular stress, and
decreased performance. It is important to replace fluids and electrolytes
during physical activity that lasts greater than 60 minutes. It is also
important to replace fluids after physical activity.
The following recipes are for homemade electrolyte replacement
drinks. The type and duration of activity will determine how you should replace
fluids and electrolytes. The first recipe can be used when engaging in moderate
to high intensity exercise lasting longer than 60 minutes. The second can be
use when engaging in light exercise lasting longer than 60 minutes, or when
doing light exercise lasting 60 minutes in a hot environment.
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Ingredients
·
4
oz water
·
16
oz 100% fruit juice
·
¼
cup sugar
·
¼ ½ tsp Morton’s Lite salt
Per 8 oz serving: 60 calories, 15gm carbohydrate, 36-72 mg
sodium, 44-88 mg potassium.
48 oz. water + 16 oz. 100% juice + ¼ cup sugar + ¼-½ tsp. salt
Ingredients-Low
Carb
·
56
oz water
·
8
oz 100% fruit juice
·
2
Tbs sugar
·
¼
-½ tsp Morton’s Lite salt
Per 8 oz serving: 30 calories, 8 gm carbohydrate, 36-72 mg
sodium, 44-88 mg potassium.
Other considerations
·
To
replace more sodium add ¼ tsp of regular salt to either recipe, which will
increase the sodium content by 75 mgs.
·
Honey
can be used instead of sugar and will contribute a little more carbohydrate.
·
Sugar
free kool aid or cryastal lite can be added for flavor without adding
additional carbohydrate.
About
the author: Nicole DiBona is pursuing a masters degree in Kinesiology and works
as a diet aide at UCLA medical center. She is fascinated by the way nutrition
and fitness complement each other and plans on becoming a sports dietitian. Visit
http://nicoles-nutrition.com/ for more recipes and tips.
