COMMERCIAL SPORTS DRINKS: You Can Do Better!
You may have heard sports people talk about electrolytes - they’re the seemingly magical minerals that are essential for so many of your body’s functions:
They’re distributed through the fluid in your body and use electrical energy to facilitate important bodily functions. Electrolytes are most beneficial during prolonged exercise, or in hot environments - so summer months are the perfect (and even necessary) time to add them to your regime.
It all sounds so scientific, complicated, and a bit mysterious. That must explain why bottled commercial electrolyte drinks are so expensive, right? Well here’s the exciting news: It’s not complicated or mysterious and we can make our own that are even better and far less costly! In other words, you never need to buy Gatorade or Powerade again.
For instance, I found this inexpensive and easy recipe on Epicurious (www.epicurious.com) for and electrolyte-packed water that’s also loaded with vitamins and minerals:
1 4-inch piece fresh ginger root peeled
1/4 cup fresh lemon juice
2 tablespoons fresh lime juice
2 teaspoons raw honey
1/8 teaspoon fine sea salt
2 3/4 cups mineral OR coconut water
Directions:
Add Recipe to Cook'n
When most folks hear the term “electrolyte,” they think “rehydration.” Which is why they’re most closely connected to sports and outdoor activities such as running, biking, hiking, etc. But did you know electrolyte drinks go beyond helping people deal with physical exertion? They’re also key to recovery from colds, flu, and food poisoning. So there’s good reason to have a few homemade electrolyte drink recipes tucked into your home first aid kit.
But there are other reasons to start making your own. Commercial electrolyte drinks (aka sports drinks) were initially designed for athletes who, like the Olympians, train and sweat so vigorously and for such prolonged periods that they sufficiently deplete their bodies to require the quick rehydration and calorie replenishment these drinks provide. But here’s the thing: The elite athlete market is tiny; most of us, even the most athletic of us, are not part of it.
Powerade and Gatorade wouldn’t be in big business if the only people who consumed their products were those who actually needed them. Thus, these companies expanded their markets to include all children who play sports, parents who believe the hype that their kids need to replace electrolytes, and adults who think they are making a healthy choice by skipping the soda in favor of a “recharging” sports drink. In the process, they chemically engineered them and added loads of sugar to cause consumers to keep coming back for more. Their market ploy has worked—these companies have pole-vaulted into big money.
But back to making your own. Here’s what research around these commercial drinks shows: There are better choices. Water paired with a banana, orange or lemon is undeniably a better choice than any commercial sports drink. These fruits are higher in potassium and many other minerals and vitamins than commercial drinks. The natural sugars in these fruits travel into the bloodstream at a steady rate, preventing blood sugar and insulin spikes. And then there’s the absence of artificial sweeteners with homemade drinks that’s cause for applause.
I’ll close this rant with a couple more ideas for making your own electrolyte drinks, and one important tip. The key to any of these is using a good salt—a pink salt (usually known as Himalayan salt) or pure sea salt. Try to avoid typical table salt (Morton’s, etc.). Sea and pink salts contain minerals not usually found in table salt.
ORANGE ELECTROLYTE DRINK: Whisk freshly squeezed orange juice and pink Himalayan salt. Add natural sweetener such as pure maple syrup or raw honey if making this for kids. Add chilled mineral water or sparkling water, mix well and serve immediately.
MINT AND LIME ELECTROLYTE: Add mint leaves and pink Himalayan salt to a mixing bowl or a big measuring cup. Press down on the leaves using a muddler (bartender's tool, used like a pestle to mash—or muddle—fruits, herbs and spices in the bottom of a glass to release their flavor) until your kitchen fills up with the aromas.
You can also add ¼ lime wedge to the cup and press it along with the mint leaves. This will release the flavors and oils from the lime.
Add sparkling water or coconut water and pour the drink over ice filled cups. Serve immediately.
- Controlling fluid balance
- Regulating blood pressure
- Helping your muscles contract — including your heart
- Maintaining the correct acidity of your blood (pH)
They’re distributed through the fluid in your body and use electrical energy to facilitate important bodily functions. Electrolytes are most beneficial during prolonged exercise, or in hot environments - so summer months are the perfect (and even necessary) time to add them to your regime.
It all sounds so scientific, complicated, and a bit mysterious. That must explain why bottled commercial electrolyte drinks are so expensive, right? Well here’s the exciting news: It’s not complicated or mysterious and we can make our own that are even better and far less costly! In other words, you never need to buy Gatorade or Powerade again.
For instance, I found this inexpensive and easy recipe on Epicurious (www.epicurious.com) for and electrolyte-packed water that’s also loaded with vitamins and minerals:
Lemon-Ginger Electrolyte Drink
Ingredients:
1 4-inch piece fresh ginger root peeled
1/4 cup fresh lemon juice
2 tablespoons fresh lime juice
2 teaspoons raw honey
1/8 teaspoon fine sea salt
2 3/4 cups mineral OR coconut water
Directions:
Finely grate ginger and, using a flexible spatula, press solids into a fine-mesh sieve set over a small bowl; discard pulp. You should have about 1 tsp. ginger juice.
Combine ginger juice, lemon juice, lime juice, agave, and salt in a large measuring cup or bowl. Stir in mineral water. Pour over 2 glasses filled with ice.
NOTE: Lemon-ginger mixture can be made 1 day ahead. Cover and chill. Stir vigorously before adding mineral water.
Combine ginger juice, lemon juice, lime juice, agave, and salt in a large measuring cup or bowl. Stir in mineral water. Pour over 2 glasses filled with ice.
NOTE: Lemon-ginger mixture can be made 1 day ahead. Cover and chill. Stir vigorously before adding mineral water.
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
When most folks hear the term “electrolyte,” they think “rehydration.” Which is why they’re most closely connected to sports and outdoor activities such as running, biking, hiking, etc. But did you know electrolyte drinks go beyond helping people deal with physical exertion? They’re also key to recovery from colds, flu, and food poisoning. So there’s good reason to have a few homemade electrolyte drink recipes tucked into your home first aid kit.
But there are other reasons to start making your own. Commercial electrolyte drinks (aka sports drinks) were initially designed for athletes who, like the Olympians, train and sweat so vigorously and for such prolonged periods that they sufficiently deplete their bodies to require the quick rehydration and calorie replenishment these drinks provide. But here’s the thing: The elite athlete market is tiny; most of us, even the most athletic of us, are not part of it.
Powerade and Gatorade wouldn’t be in big business if the only people who consumed their products were those who actually needed them. Thus, these companies expanded their markets to include all children who play sports, parents who believe the hype that their kids need to replace electrolytes, and adults who think they are making a healthy choice by skipping the soda in favor of a “recharging” sports drink. In the process, they chemically engineered them and added loads of sugar to cause consumers to keep coming back for more. Their market ploy has worked—these companies have pole-vaulted into big money.
But back to making your own. Here’s what research around these commercial drinks shows: There are better choices. Water paired with a banana, orange or lemon is undeniably a better choice than any commercial sports drink. These fruits are higher in potassium and many other minerals and vitamins than commercial drinks. The natural sugars in these fruits travel into the bloodstream at a steady rate, preventing blood sugar and insulin spikes. And then there’s the absence of artificial sweeteners with homemade drinks that’s cause for applause.
I’ll close this rant with a couple more ideas for making your own electrolyte drinks, and one important tip. The key to any of these is using a good salt—a pink salt (usually known as Himalayan salt) or pure sea salt. Try to avoid typical table salt (Morton’s, etc.). Sea and pink salts contain minerals not usually found in table salt.
ORANGE ELECTROLYTE DRINK: Whisk freshly squeezed orange juice and pink Himalayan salt. Add natural sweetener such as pure maple syrup or raw honey if making this for kids. Add chilled mineral water or sparkling water, mix well and serve immediately.
MINT AND LIME ELECTROLYTE: Add mint leaves and pink Himalayan salt to a mixing bowl or a big measuring cup. Press down on the leaves using a muddler (bartender's tool, used like a pestle to mash—or muddle—fruits, herbs and spices in the bottom of a glass to release their flavor) until your kitchen fills up with the aromas.
You can also add ¼ lime wedge to the cup and press it along with the mint leaves. This will release the flavors and oils from the lime.
Add sparkling water or coconut water and pour the drink over ice filled cups. Serve immediately.
Sources:
- www.thepetridish.com
- www.sugarfreemom.com
- www.ispottv.com
- www.oneingredientchef.com
- www.loveandzest.com
Alice Osborne
Weekly Newsletter Contributor since 2006
Email the author! alice@dvo.com
