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Sports Drink or Water with a Workout?

Water vs. Sports DrinkStaying hydrated during physical activity is essential. Plan to drink about 4 to 12 oz. of fluid for every 20 minutes of exercise. If you workout less than 60 minutes, water is usually all you need. After that, a sports drink might be helpful. Save money with these easy sports drink recipes:

For average athletes: mix one liter of water (about 4 cups) and a pinch of salt with 200 ml of frozen orange juice concentrate (a little more than 3/4 cup).

For athletes with low perspiration levels (such as gymnasts):use the recipe above but reduce to 100 ml of concentrate (a little less than 1/2 cup).

For endurance athletes (such as long-distance runners): use the first recipe and increase to 400 ml of frozen orange juice (about 1 3/4 cup). This mix provides extra carbohydrates and electrolytes.

Skip caffeinated soft drinks, energy drinks, and coffee. The caffeine flushes fluids out of your body.

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