I definitely like making things that I can just as easily buy. Like most things you end up INITIALLY paying way more to make it than to just buy it. That’s not the point… not sure I have a point. It is the fun of going WOW I made that in only two hours and it is exactly the same as the thing I could have bought in two minutes and had delivered to my door in an hour! Any way your chiropractor in the Woodbridge, Dale City VA area has some recipes for homemade sports drinks!
Maple Sports Drink
This easy-to-make, maple syrup-flavored recipe is delicious and settles well because it is not acidic, says recipe developer and author Nancy Clark, RD. “When you are working out for more than an hour, enjoy this all-natural sports beverage to energize your workouts,” she says. (If you dig natural syrups, try this molasses recovery shake, too.)
3 3/4 cups cold water
1/4 cup pure maple syrup
1/4 teaspoon salt
Mix all ingredients together in a 1-quart bottle.
Shake well and enjoy!
Yield: 1 quart.
Note: Maple syrup is also a tasty alternative to energy gels. Put some in a small flask and take nips during extended exercise.
“Greaterade”
When the Golden State Warriors decided to ban commercial sports drinks and started making their own with Himalayan sea salt, Chef John of FoodWishes in San Francisco was inspired to try his own—with less sugar. “You can tweak this recipe to create your perfect formula,” he says. (This is how much sodium you really need each day.)
8 cups fresh cold water
3 tablespoons honey, or other sweetener to taste
1/2 teaspoon fine *Himalayan pink salt (mine was coarsely ground, so I used a rounded 1/2 teaspoon), or sea salt (or any pure salt)
3/4 teaspoon calcium magnesium powder (I used NOW Foods Cal-Mag Citrate)
pinch cayenne
3/4 cup freshly squeezed orange juice
2 lemons, juiced
2 limes, juiced
Pour 1 cup of water into a large pot.
Add honey, salt, calcium-magnesium powder, and cayenne.
Place pot over low heat and whisk until ingredients have dissolved.
Remove from heat and allow to return to room temperature.
Add juices to room temperature mixture in pot.
Pour in remaining 7 cups water and whisk until well blended.
Yes I know it was snowing yesterday and it is cold out but you still need to stay hydrated. In the winter we all tend to drink less water but your body still needs it to do its job! So yea getting in around 100 ounces a day still applies in the winter. Your Woodbridge, Dale City Va Chiropractor has some information for you on the importance of staying hydrated.
Drink!
Good old H2O is critical for rehydrating when the body experiences fluid loss, such as when we sweat. Even though many gyms like to keep pricey sports drinks and protein shakes stocked on their shelves, most of the time, water will do the trick just fine. Shoot to sip seven to 10 ounces of fluid every 10 to 20 minutes during exercise to stay properly hydrated. If you’re working out for longer than an hour or doing a particularly intense exercise (like running a marathon or participating in a tough training session), you will probably need to replace electrolytes too—this is where a sports drink or electrolyte-enhanced water comes in handy. However it’s also important to be wary of overhydration: Too much water can lead to hyponatremia, which is when excess water in our bodies dilutes the sodium content of our blood. “It is most often caused by long duration exercise and either drinking fluid at a rate that is more than fluid losses or only replacing fluid losses with hypotonic fluids like water,” CamelBak hydration advisor, Doug Casa, says.
Sip on sports drinks and coconut water.
When we sweat, we lose electrolytes, which are minerals found in the blood that help to regulate (among other things) the amount of water in the body. Research suggests and sports drinks, such as Powerade and Gatorade, can help prolong exercise and rehydrate our bodies because they contain electrolytes, which plain old water does not. While an ordinary workout may not require electrolyte-replenishing, those participating in longer and more intense periods of exertion, such as running a marathon or going through a particularly intense workout, will benefit from a good dose of electrolytes mid-workout. Not in to sports drinks, or want a more natural alternative? Water-enhancing electrolyte tablets, coconut water, or a homemade sports drink could be potentially effective substitutes.
Turn to fruit.
Many fruits are a great source of both electrolytes and fluids, though the dose of electrolytes can differ from fruit to fruit. Bananas and dates are known for having high levels of the electrolyte potassium, making them a great option for refueling during an intense workout (for example, a long run). To stay hydrated while keeping up electrolytes, it’s important to drink water while munching on fruit (fruit contains some water, but not as much as your water bottle).
Weigh yourself.
Hop on the scale before and after exercise. For each pound lost during activity, drink an additional 16 ounces of fluid. If your body weight change is three percent or more, you may be experiencing significant to serious dehydration. Losing a few pounds of body weight after exercise can put strain on the body and result in uncomfortable side effects like muscle cramps, dizziness, and fatigue. To prevent sweating away the water that keeps us hydrated, have a water bottle at the ready.
Check the toilet.
If you’re taking a mid-set break to hit the loo, check on the color of your urine to make sure you’re staying hydrated. When properly hydrated, urine should be pale yellow in color. Though it may be tricky to keep an eye on it, try to watch the urine stream, since the color of urine will dilute when it hits the toilet water. Store this handy, dandy urine color test in your phone or wallet to make sure your piddle is up to snuff—dark yellow urine may indicate dehydration.
Tame thirst.
Whatever you’re drinking, be it water, juice, or sports drinks, make sure to take a sip or two whenever you feel thirsty. Even if you’re not feeling totally parched, mild thirst is still a sign of impending dehydration.
Pay attention to your muscles.
Lean muscle tissue contains more than 75 percent water, so when the body is short on H2O, muscles are more easily fatigued. “Staying hydrated helps prevent the decline in performance (strength, power, aerobic capacity, anaerobic capacity) during exercise,”Casa says. When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it.
Pinch yourself. (No, really.)
Go ahead, pinch yourself! Skin turgor, which is the skin’s ability to change shape and return to normal (or more simply put, it’s elasticity), is an easy way to check your hydration (though not 100 percent reliable for everyone). Using your pointer finger and thumb, simply pinch the skin on the back of your hand (not too hard!) and hold for a few seconds. When you let go, if the skin takes a while to return to its normal position, you may be dehydrated.
Keep dry mouth at bay.
One of the first signs of dehydration is dry mouth. If your mouth starts feeling like the Sahara, head to the water fountain (or take a sip from your reusable water bottle!). A short water break between sets or during quick breaks from cardio can help stave off exercise-induced dehydration.
Stop if you get the dizzies.
Feeling lightheaded during a workout is a sign of dehydration and a signal to tone it down a notch. Though willpower sometimes makes us want to push ourselves through a few more reps or another mile, feeling dizzy is an indicator that it’s time to hydrate.” Due to the decreased plasma volume with dehydration during exercise,” Casa says, “the heart must work harder to get blood to the working muscles.” When there’s not enough water in blood, both blood volume and blood pressure drop, resulting in dizziness.
Winter is here which means no on really feels like drinking water. Plus we are surrounded with dry heated air which further dries us out. Hydration is just as important in the winter as the summer. As your chiropractor in the Woodbridge, Dale City VA area I want to give you some tips on staying hydrated in the winter.
Drink!
Good old H2O is critical for rehydrating when the body experiences fluid loss, such as when we sweat. Even though many gyms like to keep pricey sports drinks and protein shakes stocked on their shelves, most of the time, water will do the trick just fine. Shoot to sip seven to 10 ounces of fluid every 10 to 20 minutes during exercise to stay properly hydrated. If you’re working out for longer than an hour or doing a particularly intense exercise (like running a marathon or participating in a tough training session), you will probably need to replace electrolytes too—this is where a sports drink or electrolyte-enhanced water comes in handy. However it’s also important to be wary of overhydration: Too much water can lead to hyponatremia, which is when excess water in our bodies dilutes the sodium content of our blood. “It is most often caused by long duration exercise and either drinking fluid at a rate that is more than fluid losses or only replacing fluid losses with hypotonic fluids like water,” CamelBak hydration advisor, Doug Casa, says.
Sip on sports drinks and coconut water.
When we sweat, we lose electrolytes, which are minerals found in the blood that help to regulate (among other things) the amount of water in the body. Research suggests and sports drinks, such as Powerade and Gatorade, can help prolong exercise and rehydrate our bodies because they contain electrolytes, which plain old water does not. While an ordinary workout may not require electrolyte-replenishing, those participating in longer and more intense periods of exertion, such as running a marathon or going through a particularly intense workout, will benefit from a good dose of electrolytes mid-workout. Not in to sports drinks, or want a more natural alternative? Water-enhancing electrolyte tablets, coconut water, or a homemade sports drink could be potentially effective substitutes.
Turn to fruit.
Many fruits are a great source of both electrolytes and fluids, though the dose of electrolytes can differ from fruit to fruit. Bananas and dates are known for having high levels of the electrolyte potassium, making them a great option for refueling during an intense workout (for example, a long run). To stay hydrated while keeping up electrolytes, it’s important to drink water while munching on fruit (fruit contains some water, but not as much as your water bottle).
Weigh yourself.
Hop on the scale before and after exercise. For each pound lost during activity, drink an additional 16 ounces of fluid. If your body weight change is three percent or more, you may be experiencing significant to serious dehydration. Losing a few pounds of body weight after exercise can put strain on the body and result in uncomfortable side effects like muscle cramps, dizziness, and fatigue. To prevent sweating away the water that keeps us hydrated, have a water bottle at the ready.
Check the toilet.
If you’re taking a mid-set break to hit the loo, check on the color of your urine to make sure you’re staying hydrated. When properly hydrated, urine should be pale yellow in color. Though it may be tricky to keep an eye on it, try to watch the urine stream, since the color of urine will dilute when it hits the toilet water. Store this handy, dandy urine color test in your phone or wallet to make sure your piddle is up to snuff—dark yellow urine may indicate dehydration.
Tame thirst.
Whatever you’re drinking, be it water, juice, or sports drinks, make sure to take a sip or two whenever you feel thirsty. Even if you’re not feeling totally parched, mild thirst is still a sign of impending dehydration.
Pay attention to your muscles.
Lean muscle tissue contains more than 75 percent water, so when the body is short on H2O, muscles are more easily fatigued. “Staying hydrated helps prevent the decline in performance (strength, power, aerobic capacity, anaerobic capacity) during exercise,”Casa says. When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it.
Pinch yourself. (No, really.)
Go ahead, pinch yourself! Skin turgor, which is the skin’s ability to change shape and return to normal (or more simply put, it’s elasticity), is an easy way to check your hydration (though not 100 percent reliable for everyone). Using your pointer finger and thumb, simply pinch the skin on the back of your hand (not too hard!) and hold for a few seconds. When you let go, if the skin takes a while to return to its normal position, you may be dehydrated.
Keep dry mouth at bay.
One of the first signs of dehydration is dry mouth. If your mouth starts feeling like the Sahara, head to the water fountain (or take a sip from your reusable water bottle!). A short water break between sets or during quick breaks from cardio can help stave off exercise-induced dehydration.
Stop if you get the dizzies.
Feeling lightheaded during a workout is a sign of dehydration and a signal to tone it down a notch. Though willpower sometimes makes us want to push ourselves through a few more reps or another mile, feeling dizzy is an indicator that it’s time to hydrate.” Due to the decreased plasma volume with dehydration during exercise,” Casa says, “the heart must work harder to get blood to the working muscles.” When there’s not enough water in blood, both blood volume and blood pressure drop, resulting in dizziness.
