Watermelon-AID is a homemade watermelon sports drink that I’ve been drinking to stay hydrated, cramp-free and to keep my energy up as I train for an ultra-endurance event that includes trail running, obstacles and more.
SWEATING & HYDRATION
Sweat rate is proportional to metabolic rate and can amount to 3 to 4 liters per hour or as much as 10 liters per day. Training and heat acclimatization can increase sweat rate by 10 to 20 percent. [1] If you don’t stay hydrated, the heart has to work harder and other organ functions begin to deteriorate as well. Symptoms of being dehydrated include headaches, dizziness, drowsiness, muscle cramping, nausea and vomiting. Dry mouth, chills and flushed skin are other clues. I also tend to get quite cranky leading up to dehydration, make poor decisions, and, oddly enough, the skin on my inner forearm gets wrinkly.
Sweat Test: You can perform a DIY Sweat Test to learn approximately how much liquid you need to drink for your specific needs. Before workout, stand on the scale with a filled water bottle (what you plan to drink on the run) and then stand on the scale again with the same water bottle (that may be mostly empty now). Make a note the weight deficit and adjust hydration needs accordingly. For example, if you lost 2 pounds via this body/bottle weighing method, then you need to drink an additional 2-pounds of liquid, which would be 32 ounces (spread out over the workout, don’t chug all at once). The goal is to be never let yourself lose more than 2% of your body weight in sweat during any workout to avoid dehydration, cramping and digestive issues.
Quick Hydration Checks: Try these two quick, on-the-go self-checks for dehydration. First, take a peek at the color of your urine – if it’s dark or even moderately yellow, you need to drink more. If it’s pale or almost clear, you’re doing good, but take sips pro-actively. Second, you can pinch the skin on the back of your hand and pull it upwards. Once released, the skin should snap back rapidly – if not, you may be dehydrated.
BENEFITS OF WATERMELON JUICE
Watermelon juice provides a lot of perks to a homemade sports drink, offering plenty of water (92% water), plus fructose and glucose to keep the body going, electrolytes like potassium (8% of Daily Value), and other helpful nutrients such as Vitamin C that help keep you well. A cup (8-oz) of watermelon juice has 71 calories and almost 18g carbohydrates, providing simple, natural fuel to keep your training moving forward. Plus, obviously, watermelon juice tastes amazing and refreshing!
HOW TO MAKE WATERMELON JUICE
Check out this helpful video tutorial (above) on How to Make Watermelon Juice from Watermelon.org that shows you that shows them method of blending and straining chunks of the fruit to yield juice.
Another economical way to source watermelon juice is by simply catching the “run off” after cutting up the fruit (make sure you have washed the exterior prior to cutting) and also collecting the excess juice that seeps from the cut watermelon overnight. I cut my washed watermelon up on a big, rimmed sheet pan and any juices that run off, I just pour through a strainer and into a mason jar. I also drain off any excess juice that has leeched every morning and add this to my jar for use later in Watermelon-Aid and other beverages. A side benefit of removing the excess juice that has pooled in the container, is that the cut fruit keeps a better texture for longer.
Visit my Watermelon Juice 101 article for more detail information on how to use juiced watermelon, how to freeze watermelon juice, and the expected length of time it should stay fresh and safe in the fridge or freezer.
ADDITIONAL INGREDIENTS IN HOMEMADE WATERMELON SPORTS DRINK
Additional ingredients in this DIY sports drink includes coconut water, lime or lemon juice, honey and a pinch of Himalayan Sea salt. These ingredients provide an additional boost of energy and electrolytes.
When it comes to adding the honey, just how much to use really depends on your expected energy expenditures. Watermelon juice is sweet enough on its own, but a bit of honey will add more calories and carbs to fuel your run or endurance endeavors. I typically add 1 tablespoon of honey per two cups (16-oz of liquid), for an added 64 calories and 17.3 grams natural sugar carbohydrate. Tweak the amount up or down as needed. Maple syrup, rice syrup and agave syrup can also be substituted Himalayan Sea salt is an optional ingredient for this watermelon sports drink recipes, but one I like to use to help keep my electrolytes in check on long runs and sweaty days. Just a pinch of this pink salt will do, and I think it makes the flavors of my Watermelon-AID pop! I prefer using Himalayan Sea salt over regular table salt in this drink because it contains many minerals such as calcium, potassium, magnesium, and occasionally zinc and iron
- 8 ounces fresh watermelon juice
- 6 ounces coconut water*
- 1 ounce fresh lemon or lime juice 2 Tbsp, about 1 medium
- 1 tablespoon honey**
- 1/8 teaspoon Himalayan Sea salt**
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Mix all ingredients together and enjoy chilled. It’s even tasty warmed up on a cold day.
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*If you like caffeine in your sports drinks, you can substitute chilled green tea for coconut water (but will lose some potassium and sodium in the recipe by doing so)
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**Honey and salt may be increased or decreased to suit your specific nutrition requirements.
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Store leftovers in the fridge, in air tight container, for up to 3 days.
This article is sponsored by Watermelon.org.
[1] Water Requirements During Exercise in the Heat – NIH, National Library of Medicine
Some may associate watermelon with only the warm-weather months, but I’m here to spread the good cheer – watermelon is an amazingly versatile and economical fruit that can be enjoyed 365 days a year. In fact, watermelon is a super delicious and decidedly healthful way to bring family and friends together and make memories wherever you may be gathered. Read on to find out my strategies to survive and thrive through the holidays with watermelon.