Rehydrate by making your own sports drink


by KING 5 News

Posted on May 23, 2014 at 10:24 AM

Dr. Emily Cooper, author of The Metabolic Storm, stopped by the studio to talk about how to take care of your body during a workout. Now that it’s getting warmer, everyone will sweat more during exercise and outdoor activities. And when you sweat, you lose fluids and electrolytes.

You don’t need something pink or blue to get your electrolytes back. And how you can maybe do it better yourself.

The more you sweat, the more dehydrated you can get. And dehydration cause muscle cramps, elevated heart rates and really slow you down. Electrolyte imbalance can also cause cramps, nausea and even puffy hands and feet.

Here’s a sweat test:
1. Before exercise, weight yourself naked & write it down
2. Exercise for  an hour
3. Dry off & weigh yourself naked again
4. Note the difference
5. 1lb = 16 oz. sweat
6. Typical sweat rates = 12-24 oz per hour

It’s actually very common to lose one pound of sweat and you have to replenish this hourly with fluid, carbs and sodium which is an electrolyte that’s abundant in sweat. And you can easily make it yourself with just sugar, salt and water. Add mint or fruit juice for flavor and you’re good to go.

Sports Drink Recipe
• 12 oz. Unsweetened Juice
• 8 Tsp Sugar
• ¼ Tsp Salt
• 24 oz. Water
• Mint, lemon, lime to taste

This recipe is easy and will save you money too. If you don’t have time to do it yourself, it is better to fuel with a commercial sports drink than to go without.