HOW TO MAKE HOMEMADE SPORTS DRINK

(Brigita Avramovič Brumen, clinical dietician)

The ideal ratio between fluid intake and fluid loss is essential for the optimum performance and safety of athletes during exercise. In addition to fluid intake, the total volume of fluid in the body is also affected by the ambient temperature, intensity and duration of physical activity as well as sweating. Due to differences is specific conditions and individual characteristics of each sporting discipline, sweat losses during exercise vary between 0.2 and 3.5 L/h. Dehydration can cause muscle spasms, affect cognitive and physical performance and, in case of longer duration, in extreme situations cause even febrile convulsions, heat stroke, gastrointestinal problems or death. To prevent dehydration, approximately 500 ml of isotonic fluid before exercise is generally sufficient and a similar amount per hour if the exercise is longer than 1.5 hours. We can easily assess our own hydration status in the two following ways. By monitoring the change in body weight before and after exercise, including fluid intake during exercise and by monitoring the amount and color of the urine excreted.

A rich selection of various compositions of sports drinks is available on the market. Nevertheless, it is easy to prepare your own sports drink at home. Perhaps it is not sufficient as regards the exact energy and electrolyte recommended compositions, however, this drink is certainly a better choice to drink before and during sports activity compared to water. The ingredients you need to prepare a sports drink are simple and include sugar, salt and water. Sugar prevents a decrease in performance caused by a drop in blood sugar level, fluid helps to prevent dehydration, and salt helps to absorb and retain fluid.