Water should always be your beverage of choice when you exercise for less than an hour. But when you are exercising for more than one hour at high intensity or in hot and humid conditions, a sports drink can be helpful for quick hydration and absorption.
Although commercially prepared sports drinks are a quick and convenient way to replenish lost fluids, they are not the only way. You can hydrate with water and replace salt and carbohydrates losses, with small snacks such as bananas, cheese, raisins, fig bars, crackers, and more. Or you can make your own sports drink like my recipe below.
This recipe has about the same proportion of carbohydrates, sodium, and water as those found in commercial sports drinks but without the extra additives and colorings. It’s also great to make in a pinch when you or anyone in your family is sick with a fever. My daughter does not like the taste of Pedialyte or any of the other commercially prepared sports drinks, but she does like this homemade version. Hope you enjoy it!
Homemade Citrus Quencher
Ingredients
- 1/4 cup orange juice
- 1/4 cup agave syrup
- 2 Tbsp lemon juice
- 1/4 tsp salt
- 3 1/2 cup cold water
Instructions
- Mix all ingredients in a big pitcher and keep refrigerated. This recipe makes one quart in total or four eight oz glasses.