As a skater you probably already realize the importance of staying hydrated. Many skaters opt to use store bought isotonic, hypotonic and hypertonic sports drinks for that purpose but that can get costly. If you are on a budget you may want to consider making your own sports drinks. It is really not that difficult to do. Here’s how:
Basic Instructions
Sports drinks typically contain electrolytes, which are salts, water, and carbohydrates. The salts and water help to prevent dehydration and the carbohydrates help to give you energy and allow your muscles to function properly. Both electrolytes and carbohydrates are ingredients that are found naturally in foods we have access to every day. As for the water, you can get that straight from your tap or buy bottled water, depending on your preference. You’ll also need a blender and a container to store and refrigerate your homemade sports drinks in. To get you started in making your own sports drinks I have provided a few simple recipes below. You may alter them to suit your tastes.
Homemade Isotonic Sports Drinks
Isotonic sports drinks sometimes use glucose in place of carbohydrates because they are absorbed by the body quicker and thus rehydrate and refresh your body faster. Therefore, one way to make an isotonic sports drink is to mix equal parts of water with sweetened fruit juice and add a pinch of salt. You may also opt to skip on the sweetened fruit juice and squeeze fresh fruits into the water instead.
Homemade Hypertonic Sports Drinks
Hypertonic sports drinks are typically higher in carbohydrates than isotonic sports drinks so you will want to use four parts of sweetened fruit juice to one part water along with a pinch of salt.
If you want to use something other than fruit juice you may want to use carbohydrate rich vegetables instead. Personally, I like making one using two cups each of grated carrots, sweet potatoes and white potatoes. All three contain potassium, which is an electrolyte. Place the carbohydrate rich vegetables of your choice into a saucepan with eight cups of water and bring it to a boil. Once the mixture boils reduce the heat and let it simmer for 45 minutes. Strain the vegetables out of the liquid and let it cool down before attempting to drink it. You may also make the sports drink up in advance and store it in your refrigerator for later use.
Homemade Hypotonic Sports Drinks
Hypotonic sports drinks have very little carbohydrates so to create one mix together four parts water to one part sweetened juice and add a pinch of salt.
My children are skaters and I have a history of following the sport. In addition, I have made my own sports drinks.
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