DIY Electrolyte Drinks To Replenish After A Workout

Rehydration when you work out is essential, but many commercially prepared sports drinks contain a lot of sugar—about 21 grams in a popular 12-ounce sports drink. Making your own ensures nutritious ingredients, and a minimum of sugars.

Sports medicine specialists say that sports drinks become useful after about 60 minutes of a hard workout. There are three basic components for a good sports drink: a fluid, electrolytes (salts), and carbohydrates. Those three elements allow your body to continue a vigorous workout longer.

After one hour, you’ll need:

  • 16 to 20 ounces of water or fluid;
  • A little sodium to replenish what’s lost in sweat;
  • Carbohydrates to fuel your muscles.

Natural ingredients give you the edge.

  • Citrus juice gives your body fluid and carbs that are easy to digest—so you’ll get that boost of energy;
  • Coconut sugar is packed with antioxidants and vitamins;
  • Salt to replenish sodium.

Here’s the recipe:

2 oranges, juiced
2 lemons, juiced
2 tablespoons coconut sugar
1 1/2 cup coconut water
1/2 cup water
Pinch of salt

Making it is simple: add all the ingredients to your blender, and pulse two or three times.


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