Strenuous activity and exercise can cause the body to lose fluid and important minerals (electrolytes) that are essential for energy and organ function. In general, healthy adults need at least 8 to 10 cups of fluid every day (8-10 cups = 64-80 ounces = 2 Liters - 2 1/2 Liters ) and even more while sweating during exercise. To replace important electrolytes along with fluid, use store bought drinks or try the homemade recipe listed below.
Homemade Fluid Replacement Drink
Preparation time: 5 minutes. Makes 4 cups. Mix well in a large pitcher.
Ingredients:
1 cup non-citrus juice, such as pear nectar or apple juice
8 teaspoons sugar
3/4 teaspoon baking soda*
1/2 teaspoon salt*
1 quart (4 cups) water
Per serving: Approximate values dependant on juice variations: 68 calories; 14 grams of carbohydrates; 2 grams of protein; 449 milligrams of sodium*; 119 milligrams of potassium
* If you are on a sodium-restricted diet, this recipe may not be right for you. Ask your doctor or dietitian if you are unsure of your dietary sodium limits.
Store Bought Drinks
The following are store bought options for fluid replacement drinks. Most can be obtained at grocery stores, pharmacies, health food stores and/or online. These are only a few choices as there are always new products coming onto the market. Nutrition facts may vary by flavor.
Gatorade
Per 8 ounce (1 cup) serving: 50 calories; 0 grams of protein; 14 grams carbohydrate; 110 milligrams of sodium; 30 milligrams of potassium
Pedialyte
Per approximately 8 ounce (1 cup) serving: 25 calories; 6 grams of carbohydrates; 0 grams of protein; 11 milligrams of sodium; 4 milligrams of potassium
Coconut water (Zico brand natural coconut water)
Per 11 ounce serving: 60 calories; 15 grams of carbohydrates; 0 grams of protein; 60 milligrams of sodium; 670 milligrams of potassium
Clif Shot mix (Electrolyte replacement drink), also clif shot gels/chews
Per 1 scoop with 8 ounces (1 cup) water: 80 calories; 19 grams of carbohydrates; 0 grams of protein; 200 milligrams of sodium; 50 milligrams of potassium
Vitamin Water
Per 8 ounce (1 cup) serving: 50 calories; 0 grams of protein; 13 grams carbohydrate; 0 milligrams of sodium; 70 milligrams of potassium *vitamin content varies based on flavors
Lowfat Milk
Per 8 ounce (1 cup) serving: 110 calories; 8 grams of protein; 13 grams carbohydrate; 130 milligrams of sodium; 390 milligrams of potassium
