Hot conditions and home-made sports drinks

In this hot weather,  it’s easy to get dehydrated, and even more so when participating in lengthy outdoor activities.

When engaging in prolonged activities such as distance running, cycling, or even extended bouts of outdoor exercise, you lose more than just water.  You lose electrolytes such as potassium, magnesium, sodium,  and more.  These regulate proper bodily functions. Without electrolytes, your  body loses its ability to maintain proper hydration levels leading to dehydration or even hypotrenemia (over-hydration).  These can lead muscle cramping, discomfort, and vomiting, among other things. Many people turn to store-bought sports drinks to replenish themselves, but these drinks are often full of preservatives, excessive sugars and sugar substitutes, and artificial colourings.
There’s no need to put all of those nasty things into your body when it is so simple to make a great-tasting sports drink at home!  Using the right combinations of fruit sugars, salt, and honey, you can have something natural to take with you on your outdoor escapades:

  • 240ml (1 cup) water
  • 120ml (1/2 cup) orange juice
  • 80ml (1/3 cup) lemon juice (lemon is the highest electrolyte containing citrus fruit)
  • 1/8 teaspoon salt (preferably sea salt)
  • 1/2 teaspoon baking soda (sodium bicarbonate)
  • A couple of teaspoons of honey or agave syrup, to taste

Feel free to adjust the amount water/juice for your particular water bottle size.

Consume 1/2 cup to 1 cup (120/240ml) for every 15 to 20 minutes of exercise.

Questions? Feel  free to contact me using the contact form!

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