My trainer impressed upon me when I started running to always stay hydrated and replenish electrolytes...heck, even while I play table tennis which is my most depleting activity.

My problem is I HATE the cost and taste of all the commerical drinks. So, i came up with my own I thought I'd share. My trainer wholeheartedly approves...I drink this pretty much any time I'm exercising.

I experimented and came up with my own sports drink, here's the recipe:

- 1 cup no pulp, calcium + D orange juice not from concentrate (what we have in the house all the time)
- 3/16 teaspoon salt
- 1/4 teaspoon Kool-Aid Unsweetened orange (for a little flavor and color).
- water to fill a 32 oz. bottle

Here's the nutritional breakdown compared to Gatorade G2 (their low-cal version):

32 fl. oz. 32 fl. oz.

G2 Keith
Calories 100 110
Sodium 440 455
Potassium 120 450
Carbohydrates 28g 26g
Dietary Fiber 0g 0g
Sugars 28g 22g
Protein 0g 2g
Vitamin A 0.00% 0.00%
Vitamin C 0.00% 140.00%
Calcium 0.00% 35.00%
Iron 0.00% 0.00%
Vitamin D 0.00% 25.00%
Thiamin 0.00% 10.00%
Riboflavin 0.00% 4.00%
Niacin 0.00% 4.00%
Vitamin B6 0.00% 6.00%
Folate 0.00% 15.00%
Magnesium 0.00% 6.00%

(sorry that didn't space too well...)

It has essentially the same carb % as Gatorade, more potassium, equal sodium. I suppose you could just have orange juice or eat a banana but since I have to hydrate anyway, this is a good way for me to remember to drink enough (I always mix up a 32 oz. bottle). It's not sweet, which is what I really dislike about the commercial drinks. And, the best part, this costs about $0.42 for a 32 oz. bottle compared to the typical $1.89 for Gatorade/Powerade.

My favorite drink is coconut water there are a couple companies I have found for this, being in a place where coconuts are free if you are willing to climb works too. Vitacoco is one https://vitacoco.com/ It can be a bit pricey though.

These people were giving out free samples at a recent event ride I did. The stuff was awesome. Who knew coconut water could taste so good.

www.zico.com

I use ELETE which can be used in any drink or just water what ever you like and leaves no residue in your bottles.

I use 1/4 teaspoon of lite salt in lemonade. The lite salt contains the potassium and sodium. My personal preference is to make the lemonade weak. And, since I'm a messy drinker on the bike, I try to avoid drinks that will stain clothes.

HEED, or PowerBar Endurance. Both are excellent. I'm using PB Endurance in Sun Tea flavor right now... most delicious.