Are those icky things really worth the boost of electrolytes? Oral rehydration therapy. I’m really not sure if the WHO recipe includes calcium or not, but the sodium citrate in Gatorade chelates (removes) calcium from the body, so that seems awfully counter-productive. Andrea, + baking soda usually recommended in the same ratio I use (technically sodium is measured as an osmolarity of 245 mmol/L, my first chance to use high school chemistry in 15 years…and heck if I can remember how to figure molarity. I think you might have a conversion error in the Potassium section. re: glycemic index – Maple syrup (according to current Uni Sydney GI index) has “glycemic index of 54, where honey has index of 35-64 (with pure floral honeys appearing to have lower GI). There are recipes aplenty for making a homemade sports drink with natural ingredients. Use of this site constitutes acceptance of our User Agreement (updated 1/1/20) and Privacy Policy and Cookie Statement (updated 1/1/20) and Your California Privacy Rights. Connect with Sarah on Instagram, Facebook, Twitter, and Google +. I actually switched to a sustained electrolyte release pill and drink only water when I work out. The World Health Organization’s (WHO) recommended rehydration recipes range from 6-8 teaspoons of sugar per liter (approximately 1.2-1.6 teaspoons per cup), or 13.5 grams anhydrous glucose per liter. Fake sweeteners, undisclosed flavoring, and artificial food dye. Good luck! Here is where I insert the disclaimer that I am not a doctor! Please see attached medical info. After mixing up these flavors, I added coconut water, which Freirich describes as "nature's sports drink," because it's low in calories and a natural source of sugar, potassium, and sodium. I guess lemon juice doesn’t have nearly enough potassium to matter…. Ok I have a concern now as I have received new news that lemon juice weakens tooth enamel faster than soda by a large margin. He suffered heat exhaustion–possibly from his brief walks with our dogs–although our home is air-conditioned. The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox. Sure, Lan Anh...I don't see why that wouldn't work! And continue upping by 1/4 teaspoon each time until you know what you can handle. But there’s a topic left unaddressed: when are sports drinks necessary? This could be an herbal tea, plain water, or even coconut water. Thank you. Always check in with your healthcare practitioner to make sure you and your loved ones are getting the nutrients needed during illness. Turned out lemon juice was top then Gatorade, then Mountain dew. KS also accepts private sponsorships and we are a participant in the Amazon Services LLC Associates Program. I was prescribed Propel (made by Gatorade) approx. Hi Katie, The Classic: Lemon, Orange, and Cucumber Electrolyte Drink. There was something about the neon color, overly sweet, artificial flavor of the "healthy" drinks that put me off. Unknowing to us, his prostrate had become enlarged and triggered several events which ended in over stage 5 renal failure. lol Then I compared it to the bottle of Powerade which uses High Fructose Corn Syrup. If that doesn’t bother your stomach, then by all means, the next time you make it, up the magnesium to 1/2 teaspoon. Your crew may find that they have a favorite. Plus, hibiscus has some wonderful healing properties – lowering blood pressure is one of them! My guess is that a daytime hike, no overnight, would be fine no matter what, but of course the heat of the day could impact it. not only about a 1/2 cup of water with the other ingredients) and mix with a cup of water as it melts.” Making your own homemade energy drinks and bars is easier than you think. Quick question on that for you. I recently went on a hike and used the recipe. Empower them with the FREE Holiday Baking Challenge from Kids Cook Real Food! Adding acid (lemon/lime juice) will slow the absorption of sugars anyway so the GI will be lower overall by that. So I started reading lots of different articles and doing research on what an electrolyte-replacing drink … We know high fructose corn syrup is worse. How to pick, wash, and turn grapes into juice. Can lemon juice be an alternative to potassium citrate in the treatment of urinary calcium stones in patients with hypocitraturia? No content on this site may be reused in any fashion without written permission. ), Our recipe = ~75-80 milligrams/oz. Thank you for taking the time to research this and post it on your blog! It’s really not a good idea. One more reason to make a homemade electrolyte drink. But then I started drinking more soda! Water is just fine, but rehydrating with electrolytes and minerals is more effective, and the sugar in sports drinks helps keep blood sugar steady. The amount in this recipe is good for someone who is out in the sun, sweating, and needs rehydration and electrolytes, but sports drinks were create to supply high levels of simple sugars for athletes mid- and post-workout. Great ideas! Be careful with adding a whole teaspoon of magnesium powder. The raw ginger may also be especially good for more strenuous exercise, as Sweatt notes that consuming the root could help alleviate muscle cramps. This recipe is for 8 servings. I haven’t tried other juices, but canned pineapple juice should be just great, I would imagine – you’ll want to test out quantities most likely – it might be less concentrated of a flavor than lemon juice, so you may end up with a bit more juice and might be able to use less sweetener since you won’t be combating the sour of lemon. clear liquid stevia OR ⅛ tsp. I wonder how much athletes really need to keep their energy up though. You could add a flavored magnesium powder like Natural Calm or MagGo to flavor it.