Homemade Sports Drink

It is, yet again, that time of year where my hair sticks to my back and my shorts stick to my legs. My sweaty hands wipe off my sweaty face onto my sweaty shirt. You’ve probably guessed it by now, but I'm the sweaty kid. My mom always said sweating a lot meant you have good skin and will age well, so (hair flip) we’ll see who’s laughing then. With the insane amount of water lost during any activity, seriously, any activity, I am all about rehydration. I drink 10-12 cups of water throughout the day, but I’ve painfully learned my lesson, that electrolytes and carbohydrates are necessary for optimum rehydration post, or during, workouts. If you are a heavy sweater like me, work out for longer than an hour, or live in a hot climate, hydrating with an electrolyte-rich drink is advantageous to prevent muscle cramping, fatigue, lightheadedness, confusion, and weakness. The overarching problem for me is, I don’t like commercial sports drinks. They feel sticky and sugary in my mouth and somehow always leave me with a stomach cramp (aren’t they supposed to do the opposite?). I’m sharing two combinations I love for a more natural approach with ingredients that I know and trust to keep me hydrated and energized.

Yield: 2 servings (1 orange & 1 watermelon) Ingredients Orange: 4 oz 100% orange juice 8 oz coconut water ⅛ tsp sea salt Watermelon: 8 oz watermelon 8 oz coconut water ⅛ tsp sea salt Squeeze of lime (optional) Instructions Orange: Add all of the ingredients to a large glass and stir until salt is dissolved. Watermelon: Add watermelon to a blender and pulse until it is broken up and fully liquid. Add watermelon and remaining ingredients into a large glass or pitcher and stir until salt is dissolved. Nutrition Information (per 1 serving)

Orange:
116 calories
28 g carbohydrate
0 g fat
2 g protein
245 mg sodium
844 mg potassium
18 mg magnesium
5% DV calcium

Watermelon:
128 calories
32 g carbohydrates
0 g fat
2 g protein
271 mg sodium
874 mg potassium
19 mg magnesium
20% DV calcium

For Comparison

Traditional Sports Drink:
127 calories, 31 g carbohydrates
0 g fat
0 g protein
190 mg sodium
73 mg potassium
16 mg magnesium
0.4% DV Calcium

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Homemade Sports Drink

Homemade Sports Drink

For Comparison