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.
· 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
· 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.
· 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.