We recommend about 2-3 L of water a day for the average person.

However, if you’re someone who sweats heavily or who exercises intensely or for long durations, you lose not only water, you lose sodium, potassium, and other electrolytes.

So, in addition to consuming enough water every day, it’s important to replace those, too. Otherwise you risk having a sodium deficiency called hyponatremia.

Replace plain water with an electrolyte beverage (such as Gatorade or other sports drink) when:

  • You’re exercising more than an hour in intense heat and/or humidity

  • You’re exercising more than two hours in any condition

Outside of these circumstances, sports drinks like Gatorade will just add a load of sugar and calories to your nutrition, aren’t necessary, and shouldn’t be considered a health drink.

Aren’t pumped about the ingredient list in Gatorade like Red40, Yellow5, or Blue1?

Here’s a recipe to whip up on your own!

-save the pic below to your phone for future reference-

With the warmer, more humid weather approaching, it will be nice to have this recipe in your back pocket to help you perform and feel your best.


Jessica & Team Valeo

PS – share this recipe with any sports parents or athletes you know!

Leave A Comment