We have a real problem over here at our house. Baseball. Well, not exactly baseball. I’m delighted that my son is playing baseball, but organized baseball offers yet another time when all of the other kids get to have something that I don’t allow. Gatorade is nasty stuff full of nasty sugar, artificial colors and a few other chemicals that I don’t think are necessary for re-hydration.
So why not make your own? Sports drinks replenish electrolytes, water and carbs (in the form of sugar).
I found lots of recipes, mostly focusing on lemon or lime juice, salt and some form of sugar in water. The ratios seem to range from 1/4tsp – 3/4 tsp electrolytes per quart of water. Plus most of them throw in sugar, some in appalling amounts. Pretty simple, right?
Not simple enough. I wanted a system that allows me to quickly and easily mix up a batch for the sweaty moments in life like TN backyard baseball, or TN living room death by Jillian Michaels video. No citrus squeezing and very little measuring if you please, and maybe something that sort of resembles something my son’s friends drink.
Here’s my system:
I mixed the following in a small plastic container with a lid:
2 Tbsp. Potassium chloride ( salt substitute available at the grocery store
1 Tbsp. Sodium chloride (table salt)
1 Tbsp. baking soda
1 Tbsp. Cal-Mag (a powdered supplement of Calcium and Magnesium)
I found another recipe that recommended using epsom salts (which are magnesium salt) in a sports drink and I have done so. Much cheaper than the Cal-Mag, but I only found that reference on 1 site and can no longer find it. You can skip the magnesium and calcium entirely if you want to.
Now you can make your mix simpler than this – I settled on this as a mix of different electrolytes because it helps us feel better after a heavy sweat, plus the name brands include potassium in theirs. You could just mix potassium chloride and sodium chloride if you wish. Or some recommend himalayan salt alone which has trace minerals in it. Just have your mix in your container handy.
Our little container lives on top of the frig with a 1/4 tsp measuring spoon right beside it.
In a jar that is a little smaller than a quart I place 1/4 tsp of the mix and about 1/2 – 1 cup of natural fruit juice and fill it the rest of the way with water. This is less sugar than many recipes indicate, but hey if you need carb replacing… eat a piece of fruit, or some other food rather than just adding more sugar to the drink.
You can experiment a bit, but unless you are running marathons or seriously training and sweating, you probably don’t need a whole lot of electrolyte replacing.
If you take blood thinners or diuretics, please consult your doctor before taking any potassium supplements or salts.
So off we’ll go to my son’s first real Little League game on Saturday with homemade gatorade that will be on the purplish side due to blueberry/pomegranate juice. Purple is cool in a sports drink, right ?