Homemade Sports Drinks
Summer is here! With all the preaching I do as your Chiropractor in the Woodbridge, Dale City VA area about hydration I feel somewhat obligated to give you a few options. Water is the best but if you are outside sweating it is good to replace some electrolytes. You can use Gatorade but here are some DIY sports drinks that aren’t horrible.
Maple Sports Drink
This easy-to-make, maple syrup-flavored recipe is delicious and settles well because it is not acidic, says recipe developer and author Nancy Clark, RD. “When you are working out for more than an hour, enjoy this all-natural sports beverage to energize your workouts,” she says. (If you dig natural syrups, try this molasses recovery shake, too.)
3 3/4 cups cold water
1/4 cup pure maple syrup
1/4 teaspoon salt
- Mix all ingredients together in a 1-quart bottle.
- Shake well and enjoy!
Yield: 1 quart.
Note: Maple syrup is also a tasty alternative to energy gels. Put some in a small flask and take nips during extended exercise.
When the Golden State Warriors decided to ban commercial sports drinks and started making their own with Himalayan sea salt, Chef John of FoodWishes in San Francisco was inspired to try his own—with less sugar. “You can tweak this recipe to create your perfect formula,” he says. (This is how much sodium you really need each day.)
8 cups fresh cold water
3 tablespoons honey, or other sweetener to taste
1/2 teaspoon fine *Himalayan pink salt (mine was coarsely ground, so I used a rounded 1/2 teaspoon), or sea salt (or any pure salt)
3/4 teaspoon calcium magnesium powder (I used NOW Foods Cal-Mag Citrate)
3/4 cup freshly squeezed orange juice
2 lemons, juiced
2 limes, juiced
- Pour 1 cup of water into a large pot.
- Add honey, salt, calcium-magnesium powder, and cayenne.
- Place pot over low heat and whisk until ingredients have dissolved.
- Remove from heat and allow to return to room temperature.
- Add juices to room temperature mixture in pot.
- Pour in remaining 7 cups water and whisk until well blended.
Makes about 9 cups.
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