my next run...

Now I'm trainning for half marathon on Jully, 31. Will be on Pombal, Portugal: meia maratona de pombal. A google map link for this place here.

Home made Sports Drink

search on web I found some articles about rehydration and home made sport drinks:

Among the chief benefits of sports drinks are the carbohydrates they provide to help the body replace the energy-producing glycogen a runner expends during exercise.
Those same carbohydrates, when in appropriate concentrations of six to eight percent, also help the body absorb the sports drink up to 30 percent faster than water.
Finally, sports drinks contain electrolytes, such as sodium and potassium, that are lost with sweat. Sodium in particular is helpful in speeding absorption of the drink. While it is not at all clear that your body actually loses very many electrolytes during running, studies have shown that electrolyte-replacement drinks do cause the body to retain more fluid than plain water.

CoolLemon>
1 cup water
1 tsp. lemon juice
1/4 tsp. salt
4 tsp. sugar

on CoolRunning

Explanation for what sports drinks do on Sports Drinks, CoolRunning

Symptoms of Dehydration; Hypotonic, Isotonic, Hypertonic drinks; Recipes for Home-made Sports Drinks on Fluids and Hydration in Sport on disen.org

more home made recipes on Homemade Sports Drink on davidhays.net