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Sports Drinks


Everyone who takes a little exercise that cause sweating whether a national Sports Star or Weekend Warrior, is drinking some kind of “sports” drink. People who do NO exercise are drinking sports drinks! If were working out on the field, the mat or in the hall for more than one hour, we may need to consider replenishing lost nutrients from an easy to take source and “sports drinks” are not so cheap today. That’s where the following homemade “sports” drinks come to the rescue.  They do the job and are delicious as well. You can still fill your regular sports water bottle and no-one will know you made these at home, unless you want to brag about it.

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Make your own sports drink

Sports drinks are easy to make from natural ingredients and are a lot cheaper than buying expensive bottles in shops.

All you need are a few ingredients and a little bit of imagination.

One of our Remedies for Sports Injuries is Meridian Ease.

There are three main types of sports drinks; isotonic, hypertonic and hypotonic.

Each drink serves a different purpose depending on what type of training you are doing.

Isotonic Drinks

Isotonic drinks are intended to quickly replace the fluids which are lost by sweating. They also provide an increase of carbohydrates. The body will use glucose as its main source of energy. Sometimes it is better to consume isotonic drinks where the carbohydrate source is a concentrated form of glucose. Isotonic drinks are frequently gulped by athletes, and all professional sportspeople use them in their daily training regimes.

An isotonic drink generally contains between 4g and 8g of sugar (carbohydrates) per 100ml and has about the same osmotic pressure as bodily fluids. An isotonic drink is taken up by the body about as quickly as water. They are intended to quench thirst and provide energy to the body.


Fruit Academy

To make your own you will need:

200ml ordinary fruit squash or cordial

Or freshly squeezed orange juice (about 1-2 oranges)

Or freshly squeezed lemon juice (about half lemon)

800ml water

A pinch of salt

Mix them all together in a jug and cool down in fridge.


Thirst Burst

To make your own you will need:

500ml unsweetened fruit juice (orange, apple, pineapple)

500ml water

Pinch of salt

Mix them all together in a jug and cool down in fridge.


Feelin’ fruity

To make your own you will need:

200ml of sugar free squash

50-70g sugar

Or 3 tablespoons of honey

One litre of warm water

Pinch of salt

Mix them all together in a jug, dissolve the sugar or honey and cool in fridge.


Hypertonic Drinks

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Hypertonic drinks are used to supplement your daily carbohydrate intake. They contain even higher levels of carbohydrates than isotonic and hypotonic drinks.

The best time to drink them is after exercise as they help your body to top up on muscle glycogen stores. These are your valuable energy stores.

Great for long distance events such as marathons, where high levels of energy are required. Hypertonic drinks can also be taken during exercise to meet the energy requirements.

However, it is advisable to only use them during exercise alongside isotonic drinks to replace fluids.


Fruity Quencher

To make your own you will need:

400ml of ordinary fruit squash or cordial

Or freshly squeezed orange juice (about 2-3 oranges)

Or freshly squeezed lemon juice (about half lemon)

One litre of water

Pinch of salt

Mix, cool and drink


Hypotonic Drinks

Hypotonic are designed to quickly replaces fluids lost through sweating. Unlike isotonic and hypertonic drinks they are low in carbohydrates. They are very popular with athletes who need fluid without the boost of carbohydrate.

The best time to drink them is after a tough exercise work out as hypotonic drinks directly target the main cause of fatigue in sport – dehydration – by replacing water and energy fast.


Hypo Juice

To make your own you will need:

100ml of ordinary fruit squash or cordial

Or freshly squeezed orange juice (about 1 orange)

Or freshly squeezed lime juice (about 50% lime)

One litre of water

Pinch of salt

Mix, cool and drink



James O’Sullivan from Galway is a credible and engaging speaker, a people friendly practitioner and lecturer of Integrated Medicine, serving his patients, his students and the public with the positive benefits of both Conventional Western Medicine and Traditional Chinese Medicine. He is a respected author and has appeared on many public media.


Disclaimer

This article is not intended to diagnose or assess. The information provided is not to be considered a substitute for consultation with a qualified health care practitioner.


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