Smart Hydration for Endurance and Energy
Published
Many commercial sports drinks are popular go-to options for athletes and active individuals. Designed to support hydration, these beverages typically provide carbohydrates for energy along with electrolytes, especially sodium and potassium, to help replace what's lost through sweat. For endurance workouts or training sessions lasting longer than 60 minutes, sports drinks can be useful tools in maintaining performance.
That said, not all sports drinks are created equal. Many contain high amounts of added sugar (often over five teaspoons per serving), artificial colors, flavorings, and other additives. While newer "low-calorie" versions may reduce sugar content, they often substitute it with artificial sweeteners such as sucralose or acesulfame potassium. For some people, these ingredients can cause gastrointestinal discomfort, bloating, upset stomach, or even headaches, particularly during exercise.
If you’re looking for an alternative that still provides hydration, electrolytes, and a touch of natural sugar, try making your own:
Watermelon Electrolyte Drink
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1 cup fresh watermelon, chopped
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1/2 of a cucumber
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1 cup coconut water
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Juice from ½ lime
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Pinch of sea salt (about 1/16 tsp)
Blend all ingredients together until smooth. Enjoy immediately after making for the best taste and nutrient preservation.
Looking for personalized support with your hydration, nutrition, or fitness goals?
Schedule an appointment at Bastyr University Clinics.
