Cramps and Electrolytes

It has become clear that we need to prevent ourselves from getting cramps. One cause of cramps is the change in electrolytes, sodium, and potassium that gets sweated out. One way of dealing with it is to drink electrolyte drinks like Gatorade or Powerade. These drinks, while brightly packaged, are just sugar drinks with added salts and potassium. They are convenient but expensive and usually contain high fructose corn syrup.

Another option is to make your own using common items from the grocery store, you can find two recipes below. Try experimenting with different ingredient ratios to fit your taste, and try drinking it during one of your workouts or practices. It is always good to do so during practice as opposed to before a game. Recovery from a two hour workout should include some food with protein within the first hour so try to bring something to eat after practice or games.

The other cause of cramps is low calcium. calcium is a mineral that is used in every muscular contraction. As we use this mineral in an active workout, our calcium level decreases and antagonistic muscles, the ones used to relax a muscle, is unable to pull the muscle apart, which leads to the cramp. Increasing the level of calcium in your diet is important to reduce your risk of cramps. Look to add calcium to your diet with supplements, milk, calcium fortified juice, or other dietary means. If you have questions, please feel free to ask. Continue to workout hard and hopefully a little prep helps. 

Most children become dehydrated because of diarrhea or vomiting caused by a viral infection. The way to help a dehydrated child is to give plenty of fluids while the child is ill. This is called fluid replacement.
The best fluid replacement for children younger than 2 years is Pedialyte, Rehydrate, Pedialyte freezer pops, or any similar product designed to replace fluids, sugar, and electrolytes (dissolved minerals such as sodium, potassium, and chloride). You can buy these products at most large grocery and drug stores.

You can make your own oral rehydration fluid by following this recipe:

• 1/2 teaspoon table salt
• 1/2 teaspoon potassium chloride (Morton's Lite Salt)
• 1/2 teaspoon baking soda
• 4 tablespoons sugar
• 1 liter (a little over a quart) of water

Children older than 2 years may be given flat soda (soft drinks that are opened and allowed to lose their fizz), Gatorade, or water-based soups.
Give a few sips every few minutes. 

What are Electrolytes? | Surge your Workout with a Homemade Electrolyte Drink
Nov 9th, 2009 by Enrico

I’m sure you’ve heard of Electrolytes before. They are heavily advertised in popular sports drinks such as Gatorade or Powerade. Almost like a buzz-word, Electrolytes seem to be this magic energy that gives us that jolt of energy when we need it.
Electrolytes aren’t magic. They are the essential components that fuel your cells. They are the motor oil that keeps our engines running strong. Electrolytes benefit us in powerful ways such as:

1. Hydrating the body much faster than just water
2. Preventing muscle cramps
3. Providing lasting energy for exercise sessions

So, you want to take advantage of these electrolytes, but don’t have the money or the calories to spend on expensive, high-calorie sports drinks? I’ve done a little digging, and I’ve come up with a recipe for your own, homemade electrolyte drink.

Here’s the kicker – Instead of just rambling off ingredients, I did some research and identified what exactly each ingredient does for you and what makes it important.

Secret Homemade Electrolyte Recipe
The foundation of your drink. Natures best hydrating liquid: The fountain of life itself.
This is the main component of your drink: the electrolyte. Simple enough, this is what packs the punch. Baking soda alone will not react in the intended way until it is mixed with a solution, which in this case, is water.

This one is a bit tricky because the salt must contain Potassium. This mineral is another electrolyte that will boost your energy even further. Potassium naturally occurs in Sea salts, so it is an obvious choice.

However, many products at your local supermarket post on the label, “Sea Salt” when actually it is not. The ploy is that “it started as sea salt.” Fortunately, identifying Authentic Sea Salt is very simple.

The perfect way to top off your drink. Not only will this improve the flavor of the drink, but it will also provide your body with sucrose. Sucrose is also known as a “simple carbohydrate” or “simple sugar” as it metabolizes into energy in as little as 30 minutes. Think of this as the spark that lights the combustion engine.

If you think that your drink needs a little more personality, you can add flavoring. Don’t forget that this substitute sports drink is meant to reduce calories, so you get more bang for your calorie-spent buck. Some smart flavorings you could try are lemon juice, lime juice, or orange juice concentrate.

• 1 quart of water
• 1/3 teaspoon of baking soda (sodium bicarbonate)
• 1 teaspoon of Sea Salt
• 10 teaspoons of table sugar
• (Optional) Flavoring