Posts Tagged ‘orange’

Homemade Gatorade

July 6, 2010

We’re having the kind of weather in New York where it seems like a breeze from an active volcano might cool us off. It was over 100˚ today, and that would be bad enough even if I weren’t training for The Boilermaker, a 15k race in Utica, NY.

I’ve been running 6+ miles in the heat to train, and hydration has been a major issue. Water alone is good, but sports drinks like Gatorade have electrolytes (salt) and sugar in them, both of which are depleted during exercise. Being the houseboy, however, I didn’t want to spend a lot of money on something with mysterious red dyes in it. I did a little research and cobbled together my own recipe for a sports drink, and it’s been keeping me going:

  • 1/4 cup sugar
  • 1/4 cup water
  • juice of 1 lemon
  • 1/2 cup orange juice
  • 1/2 teaspoon salt

Combine water and sugar in a small saucepan over low heat. Stir until sugar is dissolved completely. Remove from heat and add the next three ingredients

From here, you have two options. You could use this syrup to make individual servings (2 tbsp per cup of water), or you can put the syrup in a pitcher and fill it with water to 2 liters. I prefer the latter, so I can always have a cold pitcher ready to go in the fridge.

The other thing is the sweetness. This makes a tart drink, which I like, but you could double the sugar, and it would still work.

Stay cool this summer, and wish me luck this Sunday, as I run 9.3 miles to the finish line!