Aside from your bike lights and other bicycle accessories, you should not forget about your hydration and nutrition. Cyclists need to drink plenty of water before, during, and after a ride so that they don’t get dehydrated. But what if you don’t have access to water or sports drinks like Gatorade while riding? What will you do then? The answer is to make electrolyte recipe of your own. And that's what we're doing today!
Water comprises almost 60 percent of your entire body mass. Neglecting to keep yourself hydrated on every ride can lead to dehydration, which can cause you to be mentally and physically tired.
Aside from burning calories, riding for over two hours can also cause you to lose a detrimental number of electrolytes, magnesium, potassium, chloride, and sodium. But by sipping on energy drinks, you can replenish those lost nutrients to fuel your activity and replace the electrolytes that you lose during a ride.
Understanding the Primary Components of Commercialized Electrolyte Drinks
You lose vital salts and minerals as you sweat. So, to keep your momentum, you need to refresh your electrolyte supplies throughout your ride. Failure to do so can cause cramps, among other symptoms.
Energy drinks have the essential additives to get you going through your day. These carbohydrate drinks also help re-stock glycogen to stave off the bonk, too. But did you know that commercialized energy drinks have more ingredients than you think?
FDA does not regulate the amount of caffeine added to commercialized energy drink. Often, the amounts printed at the back of their packaging are inaccurate. When taken regularly, excessive intake of caffeine can cause adverse effects on a person's body. It includes high blood pressure and even premature birth.
Other energy drinks contain guarana, which is a plant from South America that has a caffeine compound called guaranine. Experts say that a single gram of guarana is equal to at least 40 mg of caffeine. And even if it's listed in the ingredients, manufacturers don't include it in the total caffeine tally.
Because of these questionable ingredients inside many commercialized electrolytes drink, more and more people are switching to a more natural alternative.
Sports drinks need to have a specific concentration to provide a person's body with enough carbohydrates for energy and sodium, and electrolytes to restore and maintain the body's hydration level. That's why when it comes to hydration, many prefer to make their version.
What's great about making your electrolyte drink is that you can experiment with flavors. You can even change a few of the ingredients to fit your taste. So, to help you make your energy drink from scratch, here are a few homemade electrolyte drink recipes that you can choose and easily make at the comfort of your home.
Zesty sports drink
One 1/2 cups water
One half of freshly squeezed lemon juice
A quarter teaspoon of Himalayan salt
Two tablespoons of raw honey
Mix everything in a jar and cover it with a lid.
Shake it well until everything's combined.
Store it inside the fridge until it's cool enough to suit your taste.
Tropical energy drink
One-quart coconut water
A quarter cup of orange juice
A quarter teaspoon of sea salt
One tablespoon of calcium magnesium powder
Two tablespoons of stevia
Slightly warm the base liquid (coconut water)
Put in the sea salt together with the calcium-magnesium powder.
Add the orange juice and the stevia and shake it thoroughly.
Store it in the fridge until you're ready to drink it.
Thirst-quenching electrolyte drink
A quarter teaspoon of salt
A quarter cup of pomegranate juice
A quarter cup of freshly squeezed lime juice
One and a half cup of coconut water (unsweetened)
Two cups of cold water
One tablespoon of your preferred sweetener
Grab a bowl and whisk all the ingredients together.
Pour the mixture into a container and cover it with a lid.
Place it inside the fridge and let it chill until it's ready to drink.
Sugar-free electrolyte drink
8 ounces of non carbonated or electrolyte water
Two tablespoons of lime juice
A quarter teaspoon of Himalayan pink salt
One tablespoon of unsweetened Kool-Aid
Get a mason jar and fill it with eight ounces of water.
Mix the lime juice, sea salt, and unsweetened Kool-Aid until it's completely dissolved.
Keep it inside the fridge to let it cool.
Serve it once it's ready.
Herbal tea sports drink
One ¾ cup of your preferred herbal tea
A quarter teaspoon of natural sea salt
Two teaspoons of maple syrup
A quarter cup of orange juice
Brew the tea and let it simmer until all the juices come out.
Set it aside to let it cool.
Add the maple syrup and table salt and mix it well.
Add the orange juice and adjust the sweetness levels as needed.
Store it inside the fridge until it's cool
These are only a few of the homemade sports drink that you can do to prepare your personal sports drink. These recipes are perfect for those who need specific nutrition for their activities. Remember that there's a massive difference between someone who exercises to keep themselves healthy and a professional athlete. So, if you're riding your bike for more than two hours, it's best to increase the sodium amount to at least .06 grams per liter to give you the energy that you need. Keep this in mind the next time you make a homemade electrolyte drink.
The Bottom Line
Making your own homemade electrolyte sports drink is a fun and easy DIY project that can save you money and provide better nutrition than store-bought options. By using electrolyte powder, trace minerals, and sodium chloride, you can customize your drink to your needs and preferences. Adding sugar and flavoring can make it more enjoyable while dehydrating the mixture can make it easier to store and transport. Whether you're an athlete, hiker, or want to stay hydrated, making your own electrolyte sports drink is a smart choice.
Thank you so much for reading and stay tuned for more tips and tricks on how to live a healthy and active lifestyle through cycling!
If you're in the market for reliable and high-quality bike accessories and gears, we offer a wide range of options to suit your needs. Cycle Torch provides a variety of bike lights designed to keep you visible and safe on the road. From front and rear lights to versatile and easy-to-mount options, Cycle Torch delivers dependable lighting solutions for cyclists of all levels.
As a cyclist, there's nothing more fulfilling than taking your bike for a long ride outdoors. A successful long-distance ride always involves proper planning and strategy to make it work-- and not just your fitness.