“When you are working out for more than an hour, enjoy this all-natural sports beverage to energize your workouts,” she says. You can substitute coconut water or other natural fruit juices for the orange juice. Both flavor and consistency of this type of liquid are stronger than regular fruit juice. Enjoy chilled or over ice. “Infuse water with any fruit flavor you prefer by slicing the fruit into a pitcher of water and letting it sit overnight,” she says. 300ml orange juice. In a blender, pulse the ice to the size of pebbles.2. (Sun is great, but not necessary, while it steeps.)2. Orange Twist Electrolyte Drink (Recipe #2) Like the recipe above, this electrolyte drink is a 6% solution that contains both sodium and potassium. Add juices to room temperature mixture in pot.6. Add the water, watermelon, mint, agave, and lemon juice.3. https://www.emedihealth.com/homemade-electrolyte-drink.html Add honey, salt, calcium-magnesium powder, and cayenne.3. If you're into juiciing then definitely give these recipes a try! Is Tempeh the Best Protein You’re Not Eating? Transfer the zest to a large heat-proof bowl. These popsicles can make rehydrating more enjoyable, and they can also soothe a sore throat. Pour into a popsicle mold and freeze for two hours to make your own electrolyte popsicles! Oh, and it’s yummy. It’s naturally loaded with flavor and high in antioxidants and anti-inflammatories, while being low in calories. Feel free to adjust the sweetness and saltiness to your liking or needs. Pat the orange dry. As a bonus, the star player in this fruity slushy is watermelon—which is brimming with the antioxidant lycopene to protect your skin from UV damage, as well as anthocyanins to help tame inflammation. Put the celery stalks and apple in the blender or juicer and blend until it is smooth. These recipes below offer the easiest and quickest mixes. Homemade Gatorade Recipe. “You can tweak this recipe to create your perfect formula,” he says. Make your own cranberry, maple and star anise sports drink. 3. Juice the cucumber and lime in a juicer. Bloody-Red Juice. Two weeks later, they did it again, only this time switching beverages. Dissolve sugar and salt in the bottom of a pitcher of hot water.2. HomeMaker Juice, 100% Pure Florida Orange Juice, we’ve made it our mission to provide premium quality OJ at a price you’ll always be able to afford. If you already fermented it for over a week, I would discard it and start again. Homemade energy drinks. Pour 1 cup of water into a large pot.2. The mixture may foam slightly. Mix the juice with coconut water. “Sucrose can provide the necessary carbohydrate during exercise to prevent a drop in blood glucose, which is really the reason you’re taking in fuel for prolonged activity,” says Leslie Bonci, MPH, RD, a sports nutritionist at Pittsburgh based company Active Eating Advice and co-author of Bike Your Butt Off. How we test gear. However, overall carb-burning was higher with the sucrose beverage, and the riders reported feeling less fatigued and had fewer incidents of GI discomfort when they were drinking it during their long ride. 5 Expert Tips to Find the Best Sports Drink for Your Body, The 10 Best Drink Mixes for Every Kind of Ride. Ingredients. How Far Would You Go to Make Your Own Bike Lane? . Stir baking soda and salt into water until dissolved. Just fill up your bottle with water, add the other ingredients, shake well, and go! Climb! “We pay for the bottle, added flavors, and any number of added ingredients. You can add as much or as little honey as you’d like. Left-to-right: Orange Energy, Energy Ice Tea, Alternative Ice Tea. Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, Pn1 certified nutrition coach, pro licensed off road racer, and All-American Ironman triathlete. Use the vegetable peeler or a knife to remove the outer orange zest from the fruit. * Percent Daily Values are based on a 2000 calorie diet. “The carbohydrate is the cheapest part of the sports drink,” she says. Riders reported how they felt, including their energy levels, fatigue, and/or GI comfort or discomfort. But that, too, is well within your grasp, says Bonci. Ingredients: 700ml water. After doing some research and discovering how unhealthy they are for you, I decided instead to t… The good news: There’s one that is scientifically proven to work just as well as, if not better than, your standard sports drink: sugar water. When the Golden State Warriors decided to ban commercial sports drinks and started making their own with Himalayan sea salt, John Mitzewich (also known as Chef John) of FoodWishes in San Francisco was inspired to try his own—with less sugar. How To Prevent Heat Stroke During Summer Rides, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. This tangy, sweet punch courtesy of Rodale’s Organic Life has just enough carbs to keep you fueled, while the water-sodium combination enhances hydration. 1. Sure, a prepackaged sports drink mix is convenient, but there are times—when you’re short on supplies or experiencing stomach issues—when you may want to consider a different option. Generally, fruit juices can be consumed directly, without any dilution. Raequan Wilson Wants to Make Cycling Safer for POC, You Can Do This 18-Minute Core Workout Anywhere. gives you the workouts and mental strategies to conquer your nearest peak.]. In the end, both drinks helped preserve liver glycogen levels, and muscle glycogen dropped no matter which drink they used. “A mix of carbohydrate, like sucrose, which is actually two sugars—glucose plus fructose—may be more efficiently used by your muscles during exercise than a single source such as glucose,” she says. Each time, the researchers used an imaging technique called magnetic resonance spectroscopy (MRS) to monitor how much glycogen the riders had stored in their livers and muscles before and after riding. Sugar water is not fancy but can be as effective, and if you add a couple of shakes of salt you have a drink that’s comparable to a sports drink at a fraction of the cost.”. Kids absolutely love them. http://rehydrate.org/solutions/homemade.htm, 21 Home Remedies for Headaches and Migraines, other artificial sweeteners and preservatives. The first involves taking 60–80g of table sugar, adding half a teaspoon of table salt, adding no-added-sugar cordial and topping up with water. You may be able to find more information about this and similar content at piano.io, How to Conquer These 5 Common Cycling Fears, How to Buy a Bike That’s Used, Not Abused, Try This 8-Step Complete Pre-Ride Bike Check. 1. Should I Drink Water or a Sports Drink on My Ride? Gear-obsessed editors choose every product we review. Orange Energy. In a study published in American Journal of Physiology—Endocrinology and Metabolism, researchers had 14 endurance-trained male cyclists drink either a sucrose (table sugar) drink or a glucose drink before and during a three-hour ride in a blind study. If using orange juice, you’d have 3.5 mg. potassium/ounce (orange juice has 56 mg potassium per ounce) Lemon juice even has enough potassium to treat kidney stones 6 in place of potassium citrate, so I feel pretty confident that it can replace electrolytes. That’s because each sugar has specific transporters in the intestines, and once one type’s transporters become saturated, you can’t absorb any more of that type until they become available again, and they can only absorb so much per hour. They also drew blood samples to check glucose and lactate levels and captured some exhaled-breath samples to measure their oxygen and carbon dioxide levels. Citrus fruits such as lemons and limes provide a refreshing flavor boost for any season. The fermented orange juice can be kept in the fridge for a week or so. Mint has also been shown to provide mental energy during exercise. 1 cup coconut water (good for extra potassium), 2 tablespoons sugar and 1 tablespoon honey, 3 tablespoons honey or other sweetener to taste, ½ teaspoon fine Himalayan pink salt, sea salt (or any pure salt), ¾ teaspoon calcium magnesium powder (I used, 1-inch piece of ginger, peeled and mashed, Dash of honey simple syrup (2 to 3 tablespoons honey mixed with 2 to 3 tablespoons boiling water). That is why, all healthy diets recommend drinking one glass full of fresh juice every day. Add 80g of sugar per litre of liquid. This bloody-red juice may sound intimidating, but it is a nutritious drink that is blood-building and provides a boost to your energy level.