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运动饮料are big business these days. Once only popular with athletes, sports drinks have become more mainstream. But are sports drinks necessary, and if so, is there a DIY way to get the benefits of sports drinks without taking a hit to your wallet?
传统的运动饮料提供易于消化的碳水化合物，以帮助运动员进行更长的锻炼。它们还有助于替换流汗流失的电解质。
尽管对于那些不运动的人来说，运动饮料当然不是必需的，但它们比水更美味，糖的含量比苏打水更低。
在电解质丰富的运动饮料上存放并不便宜，因此您知道如何制作自己可能会很方便。您可以节省金钱并创建自己的口味。只需按照下面的食谱即可！
运动饮料是特定浓度的，以提供燃料和燃料和sodium和other电解质to maintain hydration levels. This is so you can digest them as easily and quickly as possible.
尝试口味（例如，尝试使用柠檬代替柠檬或选择您喜欢的果汁）。食谱也可能需要根据您自己的需求进行一些调整：
- Adding too much sugar can cause stomach distress during exercise for those with a sensitive gastrointestinal (GI) tract.
- Adding too little sugar can lower the amount of carbohydrates you get before, during, or after your workout. This can affect your performance and ability to refuel.
- 最后，尽管您不会在汗水中损失很多钾或钙，但它们仍然是补充的重要电解质。
该食谱使用椰子水和普通水的混合钾和calcium. Feel free to use only water if you prefer, but you may need to add electrolytes, like salt and a powdered calcium-magnesium supplement, for proper refueling.
店铺for calcium-magnesium powder online.
为了进行运动或运动后的体重减轻，目的是喝16至24盎司（2至3杯）每磅减肥的补液，以适当补充水分。
Since sports nutrition is individualized, athletes and those who have exercised longer than two hours, are wearing heavy sweaters, or exercising in hot climates may need to increase the sodium amount given below.
该食谱提供6％的碳水化合物溶液，每升0.6克（g），这两者都在一般体育锻炼中rehydration guidelines.
屈服：32盎司（4杯或大约1升）
Serving size:8 ounces (1 cup)
原料：
- 1/4 tsp. salt
- 1/4 cup pomegranate juice
- 1/4杯柠檬汁
- 1 1/2杯未加糖的椰子水
- 2杯冷水
- 其他选项：甜味剂，镁和/或钙，具体取决于需求
方向：Put all ingredients in a bowl and whisk. Pour into a container, chill, and serve!
| Nutrition Facts: | |
|---|---|
| Calories | 50 |
| Fat | 0 |
| 糖类 | 10 |
| Fiber | 0 |
| 糖 | 10 |
| 蛋白质 | <1 |
| 钠 | 250 mg |
| 钾 | 258 mg |
| 钙 | 90 mg |
