Learn how hydration can make or break your performance!
San Juan, PR on a hot and humid day in March 2012…
The 1.2-mile swim in the lagoon felt good. I had stayed away from everyone so my shoulder wouldn’t dislocate again (with the potential consequence of drowning) and felt fresh coming out of the water. The first 30 miles of the 56-mile bike went fine but I noticed myself clutching a little harder on the handlebars, remembering the accident I went through just 5 months earlier. Because of my fear of letting go, I didn’t take regular sips of the water bottle and suddenly felt my legs started to cramp. I eased off on the intensity and finished the remaining 26 miles with a slight cramp that came and went in both legs.
Changing into my running shoes, I figured that I only had the run left and, with a go-getter attitude, set out for the 13.1 mile run on a fairly hilly San Juan course. If you’ve ever been to San Juan, you have surely visited El Morro, an old fort located on the northwest side of the city, built on top of a cliff from which you have the most amazing ocean view. Well, the run course for the Ironman 70.3 took the athletes past the fort and down the hills, ending up on a trail right by the water on the outside of the fort. The sun was beating down and there was no breeze or shade anywhere near. I tried to drink as much as I could, but the damage had already been done while biking and my legs gave out. At one point, they were so painful that all I could do was sit down on the pavement and receive encouraging comments from runners who passed by (I love the supportive triathlon community).
The only thing that kept me going was the thought of my husband and small kids waiting at the finish line. I had to be a role model for my kids and show that giving up is not an option, so I slowly started walking, focusing on placing one foot in front of the other until I could pick up the pace slightly. After making some short attempts at jogging, I quickly realized that I would have to finish the race walking and suddenly 13.1 miles felt very long… With months of training under my belt, I had come into the race with a goal time in mind, but now all I wanted to do was to finish the race (and not get last). After a grueling 2.5-3 hours, I crossed the finish line, hurting but happy to have finished the race.
Your take-away from this experience? Don’t ever underestimate the power of nutrition and hydration!
When it comes to hydration during intense workouts, water is always the go-to option. However, for children and teens engaging in vigorous exercise for more than an hour, especially in hot or humid weather, sports drinks can be a helpful addition to their hydration strategy. Unlike energy drinks, which are unsuitable for children, sports drinks are designed to replenish electrolytes and provide a boost of energy.
While commercial sports drinks are readily available, making your own at home can be a healthier and more affordable option. By using this simple recipe and experimenting with different fruit juices, you can create a customized sports drink that your child will love.
Basic Recipe:
4 cups water
1 cup juice (see below for suggestions)
2 tablespoons apple cider vinegar
2 tablespoons maple syrup
¼ teaspoon sea salt, or to taste
Choose your flavor:
Grape: 1 cup grape juice
Fruit Punch: 1 cup fruit punch
Orange: ½ cup fresh-squeezed orange juice and ½ cup white grape juice
Very Berry: ½ cup white grape juice and ½ cup cranberry, blueberry, or raspberry juice blend
Mix all the ingredients together and let the drink sit in the fridge overnight to allow the flavors to mix. You can safely keep it in the fridge for a few days after making it.
We have given our kids this drink several times and have had great results to show for it. Try it and give your kids a performance advantage without the added sugar and other additives!
This recipe was pulled from “The no meat athlete cookbook” by Matt Frazier and Stepfanie Romine. If you are interested in more recipes for homemade electrolyte drinks and other athlete recipes, I highly recommend reading it. And feel free to reach out to us with any feedback or if you have any questions, comments or suggestions.
Like us on Facebook and Instagram. Become part of the ACTOS community and visit myactos.com for further tips and resources.