Many factors affect hydration needs, including how much you sweat, the type and duration of exercise, your environment, and type of equipment worn. For exercise lasting longer than one hour: Drink 3–8 oz water + carbs + electrolytes—basically, a good sports drink—every 15–20 minutes.
Tired of spending money on sports drinks?
Make your own by combining 5 ingredients. You can tweak the sodium to your specific performance needs and you’ll enjoy the fresh taste. Prepare this sports drink for just pennies per serving. Keep in mind sports drinks should provide (per 8 oz): 12–24 g carbs, 18–46 mg potassium, and 82–163 mg sodium, which this recipe contains.
Easy-to-remember ratio: Each ingredient is ¼ cup, except the salt, plus the water.
Serving size: Makes one quart.
Nutrition information: Nutrients in one serving (8 oz): 60 calories, 16 g carbohydrates, 56 mg potassium, and 192–288 mg sodium (depending on amount of salt).
Easy-to-remember ratio: Each ingredient is ¼ cup, except the salt, plus the water.
Sports drink recipe
- ¼ cup sugar or honey
- ⅓–½ tsp salt
- ¼ cup hot water
- ¼ cup orange juice
- ¼ cup lemon juice
- 3¼ cups cold water
- Dissolve the sugar and salt in the hot water.
- Add the juice and the remaining water.
- Drink at room temperature or chilled.
Serving size: Makes one quart.
Nutrition information: Nutrients in one serving (8 oz): 60 calories, 16 g carbohydrates, 56 mg potassium, and 192–288 mg sodium (depending on amount of salt).
