When exercising lasts over 90 minutes and is hard and continuous, a sports drink will add fuel and water.
However, a daily regiment of water will not ony keep you hydrated, but cure many forms of disease and ailments.
Gatorade™ has come up with a good balance of carbohydrates and electrolytes for extended physical activity in thei popular sports drinks. It is agreed by most researchers the optimal concentration of carbohydrates in a sports drink is about 6%. This concentration allows water to be absorbed more quickly in the body than plain water alone.
I don't think we need to use sports drinks. However, irf you are like most humans on the planet, you don't drink the recommended amounts of water daily. Sometimes, the lack of water intake cathces up to me and I feel tired, irratable or just "not myself". I have a glass of Gatorade™ and find it has helped perk me up and feel more energetic.
But the cost of Gatorade™ can really hit you in the pocketbook. Here are just a few recipes that may help keep your body healthy and save you some money.
Gatorade has a formulation that gives the following for an 8oz serving:
14grams Carbohydrate (5.9%)
110 mg Sodium
30mg Potassium
52 calories
The first two recipes follow this guidelines. I didn't have information for the remaining recipes, but they appear to be similar.
Recipe #1
10 tbs sugar (5/8 cups)
3/4 tsp Morton Lite salt (4.2 grams)
1 package of unsweetened Koolade mix for flavor
Water to make 2 liters
For an 8 oz serving this gives:
14.2 grams carbohydrate (6%)
53 calories
103 mg Sodium
121 mg Potassium
You'll notice that the amount of potassium is quite a bit higher than Gatorade, but the rest is pretty close. If you wanted to reduce the potassium, another option would be:
use 1/2 tsp of regular salt
1/2 tsp
Morton Lite Salt.
This would change it to:
104 mg Sodium
40 mg Potassium
Recipe #2
If you wanted to reduce the amount of potassium, or simply do not wish to buy Morton Lite Salt, here is another option.
1/2 cup orange juice
9 tbs Sugar
3/8 tsp Salt
Water to 2 liters
For an 8 oz serving this gives:
14.4 grams carbohydrate (6.1%)
104 mg sodium
28.4 mg Potassium
You could substitute 2 tbs of lemon juice for the orange juice and it should come out the same (or at least close).
Homemade Sports Drink Recipe #1
For a low-cost fluid replacement that has a nutritional profile similar to the more expensive commercial sports drinks, try this simple recipe. Yield 1 quart
4 tablespoons sugar
¼ teaspoon salt
¼ cup boiling water
3 ¾ cups cold water
¼ cup orange juice (not concentrate)
or 2 tablespoons lemon juice
In the bottom of a pitcher dissolve the sugar and salt in the hot water . Add the juice and remaining water ; chill. Quench that thirst!
Nutrition information: Total calories: 200 Calories per 8 ounces:50 Carbohydrate: 12 grams Sodium: 110 mg. Potassium: 30 mg.
Source: Nancy Clark's Sports Nutrition Guidebook by Nancy Clark, MS, RD. 1997
Homemade Sports Drink Recipe #2
If you purchase Gatorade, it doesn't take long to figure out how much the cost of this product adds up. We've found envelopes with non Koolaid drink mixes (like Wylers) are usually more like Gatorade. You can find fructose and citric acid in a good health food store or brewing supply company to gain a taste more like the original.
1 (1/4 oz) Unsweetened Flavored Drink Mix (enough for 2 quarts)
1/2 tsp Table Salt
1/4 tsp salt substitute (Morton Salt Substitute)
1/4 cup Sugar
1/4 cup Granular Fructose
or 2 Tbs corn syrup
1/2 tsp citric acid
or 2 Tbs lemon juice
water to make 2 qts.
- Mix all ingredients in large pitcher or jug. Stir or shake until mixed.
- Chill. Keep refrigerated.
Gaterade sports drink recipes : Saving money and staying healthy with your own home made gatoraid.
