Drinking enough fluid during exercise improves your performance by:
- Reducing the risk of heat stroke and early muscle fatigue
- Reducing perceived exertion (ie. how hard you feel you are working)
Losing just 2% of your body weight through fluid loss can reduce sports performance by up to 20% - by the time you feel thirsty it is too late! If you engage in regular activity or are an athlete make sure you have a 'hydration plan' in place to keep your body well hydrated.
It is recommended that anyone exercising for more than an hour should look to replace electrolytes lost through perspiration (sweat) and a sports drink is an ideal way to do so.
Previously I posted a 'make it yourself' Protein Shake Recipe - and here is another.. why not try this super simple sports drink recipe!
For this drink you will need:
- 1/2 cup of Orange Juice (or 4Tbsp of Lemon/Lime Juice)
- 9 Tbs. Sugar
- 3/8 Tsp. Salt
- Water to make up to 2L
- Citric Acid (1/2tsp) or to taste
- A Large Jug
Add the orange juice, sugar and salt to a jug. Stir in water to make up to 2L. Taste the drink and add citric acid to individual taste (this will give the drink a sharper taste).
This sports drink will give you per 250mL (1 glass serve):
14.4grams of Carbohydrate (6.1%)
104mg Sodium
28.4mg Potassium
