Hydration and Electrolyte Drink Recipe
Jun
28
2010
Water is one of the bodies more important nutrients, second only to oxygen. Our bodies are made of 70% water, yet 75% of Americans are chronically dehydrated. As the weather heats ups it’s important to stay hydrated.
Water is a key component in hydration, but it doesn’t work alone. In order to stay hydrated you also need minerals and electrolytes. Sodium, potassium, chloride, and phosphorus are the major minerals involved in staying hydrated. Drinking too much water alone can actually deplete our bodies’ levels of these important minerals.
Dehydration
Dehydration, through not in taking enough water or minerals, can foil your weight loss efforts, slow your strength gains, cause muscle cramps, increase your chance of injury, seizures, heat stroke, hypertension, and in extreme cases even death.
By the time you feel thirsty, typically it’s too late. Drinking before, during and after exercise is necessary for remaining hydrated. Also, the color of your urine is an indicator of how well hydrated you’re keeping yourself. Ideally your urine should look similar to diluted lemonade. Urine that’s medium to dark yellow (like apple juice) is a sign of inadequate fluid intake. Urine that is very dark yellow or brown can mean severe dehydration, muscle break down, and kidney issues.
Re-Hydration
Exercising adults should drink between 64-96 ounces of fluid each day. When exercises for more an hour or more, at 60% of your max or more, it’s important to replace the fluid and minerals that your body is loosing. Sports drink like “All Sport” or “Gatorade” are options, but typically contain artificial sugars, flavors, and colors that your body doesn’t need. Making your own electrolyte drink is not only way healthier, but will also save you cash!
Electrolyte Drink Recipe
1.5 tablespoons of sugar
1/4 teaspoon of salt
1/4 teaspoon of baking soda
1/2 cup of juice (No sugar added)
fill the rest with water
*Tip: try using less sugar with sweeter juices (like grape, apple, or anything tropical). Trader Joe’s has a great selection of 100% no sugar added juices!
While specific fluid intake needs depend on the person, and activity level, here are some basic guide lines to staying hydrated:
Before Exercise
-Drink 15-20oz 2-3 hours before exercise
-Drink 8-10oz 10-15 min before exercise
During Exercise
-8-10oz every 10-15 min during exercise
-When exercising longer than 60 minutes, drink 8-10oz of your electrolyte drink every 15 – 30 minutes.
Hydration after exercise
•Weigh yourself before and after exercise and replace fluid losses.
•Drink 20-24oz water for every 1 lb lost.
•Eat a 4g : 1g ratio of carbohydrate to protein within the 2 hours if exercising to replenish glycogen stores.