Homemade Watermelon Sports Drink to Hydrate and Fuel Endurance

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.

HOMEMADE WATERMELON SPORTS DRINK Make Watermelon-AID, a homemade sports drink featuring watermelon juice that Watermelon-AID is a homemade watermelon sports drink that will help keep you hydrated, cramp-free and provide energy for endurance events. Easy, effective and economical.

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 is a hydrating, sweet, natural beverage that is easy and economical to make at home and can be used in HOMEMADE WATERMELON SPORTS DRINK

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

INGREDIENTS FOR 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

Make Watermelon-AID, a homemade sports drink featuring watermelon juice that Watermelon-AID is a homemade watermelon sports drink that will help keep you hydrated, cramp-free and provide energy for endurance events. Easy, effective and economical.
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Watermelon-Aid Endurance Sports Drink
Prep Time
5 mins
Total Time
5 mins
 
Mix up your own sports drink to support hydration and provide energy on longs runs and other endurance endeavors. Makes one 2-cup serving with 180 cal, 46g carb, 405mg sodium and 487 mg potassium.
Course: Beverage, workout
Keyword: hydration, sports, sports drink, watermelon
Servings: 1 serving
Calories: 180 kcal
Ingredients
  • 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**
Instructions
  1. Mix all ingredients together and enjoy chilled. It’s even tasty warmed up on a cold day.

  2. *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)

  3. **Honey and salt may be increased or decreased to suit your specific nutrition requirements.

  4. Store leftovers in the fridge, in air tight container, for up to 3 days.

Recipe Notes


This article is sponsored by Watermelon.org.

[1]  Water Requirements During Exercise in the Heat NIH, National Library of Medicine

Fit & Fresh Watermelon Workout + Juice as Exercise Sports Drink

This post is sponsored byWatermelon.org, however all editorial opinions and content, unless otherwise noted, remain my own – as does the enthusiasm for watermelon.

Many of us are still avoiding the gym and working up a sweat in the family room, garage or backyard instead. But, what to do if things start to get boring or you don’t have the right equipment on hand?! Do what I do and just improvise to freshen up your home fitness routine – and add a WATERMELON to your workout!

Grab a watermelon or two, and sweeten up your home sweat sesh with this fun workout. Full body, cardio and strength with exercises that use a tote bag to allow a greater range of movement in this watermelon workout. Exercise can be both serious, and practical (what a great fitness hack)! -- and don't forget watermelon and watermelon juice is the perfect pre and post workout snack for runners and athletes.

This Freestyle Fresh & Fit Watermelon Workout will sweeten up your home workout and bring a smile to your face – it’s a silly and a serious sweat sesh at the same time. If you know me, you gotta realize by now that exercising with a watermelon is one of my FAVORITE home fitness hacks. I’ve done everything from watermelon pool workouts to home watermelon workouts you can do inside on a mat to high intensity interval workouts with watermelon for the backyard or park.  

Use watermelon as impromptu "weights" in your workout! It's a great fitness hack!

Jumbo, standard and personal-sized watermelons offer different weight options. I’ve used watermelons as big as 30 pounds to exercise with – you DON’T want to drop them! Today, I’m keeping it more moderate (but still challenging) with a 15-pounder and a 5-pounder mini watermelon.

Grab a watermelon or two, and sweeten up your home sweat sesh with this fun workout. Full body, cardio and strength with exercises that use a tote bag to allow a greater range of movement in this watermelon workout. Exercise can be both serious, and practical (what a great fitness hack)! -- and don't forget watermelon and watermelon juice is the perfect pre and post workout snack for runners and athletes.

Also, I’m showing many watermelon exercises with an “in the bag” trick that allows the unwieldy, round-ish fruit to be used safely for even more movements. Adding a watermelon to a totebag with sturdy handles is a great way to turn it into a piece of equipment you can swing like a kettle bell, hang over your shoulders like a wieght vest, and more safely hold overhead or in other exercise positions without worry of dropping and smashing the watermelon . . . or your face!

The Freestyle Fit & Fresh Watermelon Workout, lets you choose your order of cardio exercise holding watermelon and strength exercise with watermelon. I’ve squeezed my demo of this garage or backyard watermelon workout on super speed above so you can get the idea.

Another great way to use the whole fruit is to DRINK THE WATERMELON JUICE. There are so many great reasons to drink this fit and fresh beverage. It’s 100% natural, just juice from a watermelon. No funny colorings, preservatives or added sugars. Of course, there are some natural fruit sugars in it, but that’s a good thing in my opinion because topping off glucose stores during and after intense, prolonged exercise is needed for optimal performance.

Also, Vitamin C and amino acid l-citrulline, both found in watermelon and watermelon juice, are beneficial for my active lifestyle. There are more watermelon benefits for runners and athletes. For example, some studies have shown that Vitamin C can help boost immunity during high training cycles and that l-citrulline may help to minimize post-workout fatigue and soreness by increasing reparative blood flow to the muscles. 

Another sports hydration trick I like to do with watermelon juice is to mix it with an electrolyte drink mix for even more “oomph” on those days when I’m slogging through many miles in the Texas heat. To save money and have more control over the ingredients (I don’t want artificial colors or flavorings), using a recipe for homemade electrolyte powder (with sodium, potassium and magnesium) is the ideal mix in for watermelon juice. I also water down the watermelon juice too so the natural sweetness doesn’t overwhelm me when I’m out there working hard in the sun and my stomach is a little off.

There are several ways source watermelon juice. It’s can be expensive, but purchasing already prepared is an option. But buyer beware, make sure you are getting the actual juice and not some sort of sugar-added drink.  If you want a lot of juice in a hurry, you can put cubed watermelon in your blender, blend up and pour through a strainer to pull the pulp off (Watermelon.org has a great demonstration of how to make watermelon juice this way).

BUT the method usually share when people ask “how to make easy watermelon juice” is to just pour it off the container of my big watermelon I buy every week in the summer. Once cut, juice slowly seeps out and I always pour it off every morning to drink later – even freezing portions. ALL OF THE WATERMELON JUICE you seen in that sports bottle above was poured off the cutting up of a single watermelon.  But that makes total sense actually, as watermelons are nearly 93% water!

Drop me a comment if you try the watermelon workout or making watermelon juice!

Virtual Watermelon Woggle Walk-Jog-Run & Concentrated Electrolyte Ice Cubes for Runners

This post is sponsored by WatermelonBoard.org, however all content, opinions and enthusiasm remain my own. Thank you for supporting watermelon farmers!

The last six months have been different, to say the least, when it comes to running and working out. For many of us, including myself, we’ve had to dig deep to get off the couch, we’ve had to look for ways to lock in that accountability, find creative ways to keep making fitness fun, and get used to getting high-fives, positive vibes, and goals accomplished virtually. Virtual Watermelon Watermelon Walk Jog Run

I’ve been entering virtual runs and workout competitions, attending online fitness boot camps, and exercising at home with whatever “equipment” I can round up (check out my Full-body Watermelon Home Workout). This past weekend, the time of year I usually start ramping up marathon or half marathon training but not a “real” one on my calendar as of yet). So, I thought it would be good for my spirits to step out the door for a run with no worries about time, or distance or even competing – just having fun and challenging friends virtually to do the same! I’m calling it the Virtual Watermelon Woggle “Walk-Jog-Run Any Distance” 2020 – are you in?!  Keep reading to find out more and also nab my recipe for Concentrated Watermelon Electrolyte Ice Cubes – – a must-have for fall-season running when the weather is still screaming summer. Continue reading

Healthy Watermelon Drinks for the Active & Adventurous

This post is sponsored by The National Watermelon Board However, all opinions, ideas and enthusiasm are completely my own.

Cheers to watermelon, it’s my favorite fruit to eat . . . and drink! I love watermelon anywhere and any time of year. With the last long weekend of summer approaching, I’m sharing some Healthy Watermelon Drinks for the Active & Adventurous to keep you hydrated weather you’re tubing down a river on Labor Day or on a swishing down a mountain later this winter.

Healthy Watermelon Drinks for the Active and Adventurous

This watermelon drink round-up includes a brand-new addition for your enjoyment – Watermelon Apple Cinnamon Switchel.  Read on to get all the juicy, good news about drinking watermelon and, the back story on making the Switchel (the flavors were picked by YOU), and, of course, my yummy watermelon recipes mixed up with whole food goodness and a sprinkle of my “living on the wedge” craziness. Continue reading

Watermelon, Running & Hydration – Day 4 #LivingOnTheWedge

watermelon running hydration

First of all, happy Independence Day! I’ll be celebrating the Fourth of July by running one of my favorite races in town, the Freedom 5000.  All I’ll be thinking about while zooming through the forecasted 90 degree heat is grabbing a big slice (or two) of watermelon that is waiting at the finish line. There will be hundreds of cold, crisp watermelons served up for rehydrating refreshment – it’s pure heaven and perfect for the patriotic, post-race party. Check back tomorrow to find out if I won and how much watermelon I ate when I was done!

Jennifer Fisher watermelon selfie

I will definitely run for watermelon, any time any place! The natural carbohydrates give me plenty of energy to hit the road, take on the trail or tackle the treadmill. Because watermelon is 92% water, it is also a super way to keep my hydration levels in check before, during and after a run.

will run for watermelon

Eating 8-ounces of watermelon is like drinking almost that same amount of water – but in addition, you get natural sugars, some electrolytes, vitamin A, vitamin C, and lycopene. Research has shown that drinking watermelon juice (simply pureed watermelon flesh) aids in athletic performance just as much as consuming a sports drink like Gatorade but you also get the benefits provided by powerful antioxidents. Also, as I mention on Day 2 of #LivingOnTheWedge, the L-citrulline amino acid found abundantly in watermelon juice can also lower an athlete’s heart rate and instance of delayed-onset muscle fatigue. So, drink up!

In the heat of summer, a runner can become dehydrated easily, losing quarts of water through sweat. If not replaced adequately, you’ll suffer from fatigue, decreased performance, muscle cramping and worse. However, it is just as dangerous to drink too much fluid as too little. Determining your personal fluid replacement rate is a proactive way to stay hydrated and healthy. Runner’s World has a Hydration Calculator that will give you a rough estimate based on weight, temperature and pace. However, I would also suggest performing a “sweat test” for a baseline personal estimate. Before a timed run, weigh yourself with the full water you plan to carry along. Afterward, note the length of time you ran and then get back on the scale with the remaining contents of the water bottle. The weight lost is how much MORE fluid needs to be consumed during runs of the same duration in similar conditions.

So, it’s time to get juicing – I think you’ll love these ways to incorporate watermelon juice into your running routine. 

watermelon juice

Watermelon Agua Fresca – Carry along some of this refreshing watermelon goodness in your water bottle! I’ve also done a version where I added a Nuun Hydration Electrolyte Tab (they make a watermelon flavor!) for an extra boost.

 

 

 

 

 

watermelon beverageWatermelon Pomegranate Green Tea – This drink is perfect if you need a pick-me-up before or during your run. Swap the green tea for caffeinated black tea as a bit of caffeine can actually help improve sports performance. Plus, other research indicates that the bioactive compounds in pomegranate juice help reduce muscle soreness – just as watermelon juice does!

 

Come back tomorrow to check out my Creamy Watermelon Smoothie recipe, it’s so delicious and nutritious and perfect post-run or just hanging out by the pool. You don’t want to miss this one!

How are you celebrating the 4th of July, will you run or eat watermelon?  Please share in the comments below and/or join my group #LivingOnTheWedge Pinterest board to share your love for watermelon.

watermelon prize packAlso, check out all the other posts on watermelon I’m featuring all week and don’t forget to enter the giveaway for a great Watermelon Prize Pack!

The National Watermelon Promotion Board is providing me with compensation to share my love of watermelon. However, the opinions and content (unless otherwise noted) shared are my own and NWPB did not tell me what to say or how to say it.