The 2020 fitness industry has turned from a virtual fitness obsession to the outdoor workout of the week. It’s a great experience: you get to see people again, your fav instructors, you get to be one with nature (and a dumbbell). But no one will deny the excessive sweat dripping from every possible sweat gland from their body.
And that can spell trouble for hydration status. We know how important it is to stay well hydrate for over health, cognition, nervous system, cardiac health and performance. When you sweat you lose water, and the main electrolyte is sodium. Sports drinks are cool, but often carry other ingredients you may not need and make your stomach feel bloated and your gastrointestinal system not so happy.
I know coconut water seems like a great option as well, but it does not have enough sodium (mainly potassium that is not lost so much in sweat). That’s why I make this one my at home. Think of it like a cocktail, for your workout (just wait to add the alcohol on your second glass after you’ve eaten! And of course if you’ve 21 yo or older).
So here’s the simple, single serve recipe that takes less than 3 minutes to make:
1/4 cup fresh squeezed orange juice
1/4 cup pineapple juice
1 cup water
1 pinch salt
Place all the ingredients in a shaker bottle together (I love this stainless steel one). Shake for ~20 seconds for the salt to dissolve. Drink immediately or save for post sweat session.
15 g carbs (you need them!)
~100 mg sodium
~200 mg potassium