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.