Instructions
1) In the bottom of a large pitcher, dissolve the sugar and salt in the hot water.
2) Add the orange juice, lemon juice and remaining water; chill.
3) Use immediately or seal for storage.
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Pretty simple, right? To create your favorite flavor, make substitutions in the fluids and carbohydrates. For example, you may choose to use apple, grape or pineapple juice. Just be sure that it's 100-percent fruit juice, and also be aware that some juices are more concentrated sources of carbohydrates than others. For example, apple and orange juices have approximately 24 to 27 grams of carbohydrate and 110 calories in each 8-ounce glass, whereas grape juice has approximately 39 grams of carbohydrate and 160 calories per 8 ounces.
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Research has shown that drinks with higher concentrations of carbohydrates (greater than 14 grams of carbohydrate per 8 ounces) slow down gastric emptying, which is how quickly a drink leaves your stomach so that the fluids and carbohydrates can be absorbed into the bloodstream. If the carbohydrate concentration of a beverage is too high, delayed gastric emptying could lead to stomach cramps and other GI disturbances. Therefore, if you choose to use a juice with a higher carbohydrate concentration, you'll want to use a smaller amount and make up for the fluid differences with water.
By knowing the nutrition profile you're trying to achieve in a sports drink, you can be your own chemist and create a drink that works best for you. Experiment with different combinations of flavors and ingredients. Just always be sure to test new recipes during training and not races. Your training is the time to find out what works best for you, so you can create a plan to achieve your race-day goals.
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