If exercising for less than one hour, good old water is great for hydration. If the exercising is going to surpass an hour, hydrating with a carbolyte-hydration (carbohydrates for energy, electrolytes to make up for those lost via sweat, and water for hydration) drink is a good idea. Commercial sports drinks are mainly comprised of added sugars – try making your own.

• Dilute a 100% fruit juice like apple, orange, or grape with filtered water to replace energy and the potassium lost during sweating. The fructose from fruits is a great type of sugar to replace used-up muscle glycogen stores. Add 1 tsp of Celtic sea salt per 1 quart of diluted juice to replace lost sodium, and you’ve got your own sports drink.

• Put ½ water and ½ orange juice in a water bottle; add 1 tbsp of maple syrup or honey and a pinch of sea salt. Shake vigorously; served chilled.

• Take 1 litre of water and add 1/3 cup maple syrup or unpasteurized honey, 1 freshly squeezed lemon or lime, and a pinch of Celtic sea salt.

Avoiding refined sugars, artificial sweeteners, colours, flavours, additives, and preservatives in your sport drink is the greatest benefit of making your own hydrating drink. You’ll also save money making your own, and decrease the amount of plastic bottles that end up in landfills.

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