Published on July 3rd, 2012 | by Brawling Barista0
Brawling Barista’s Hydration Toolbox
Editor’s Note: With RollerCon right around the corner, and summer practices and outdoor skates filling our calendars, we thought you’d enjoy some tips to keep your water balanced!
A few smoothie recipes that help me keep skating in the Virginia swelter. Even if you’re not drinking to your health- I’ve found that all of these make excellent bases for daiquiris!
Barista’s Hydration Toolbox
Being poorly hydrated can make you cranky. It can make you feel like there’s no pep in your step! It can make you feel like you’re skating through mud or like you weigh an extra 50 pounds! Its not just annoying- its dangerous! Heat Stroke is no joke!
When its hot outside you need to be drinking fluids throughout the day (not just before or during practice), and eating healthful foods with a high water content (like celery, watermelon or grapes)
If you sweat a lot (and you know who you are) you may want to think about switching from water to a sports drink, or a 50/50 mixture of sports drink and water (or juice and water). Sports drinks can replace the water and sodium you sweat out so that you can keep sweating to the derby.
My handy hydration toolbox should help you with getting used to this summer heat- and its one I rely on to keep me skating even during the hottest part of the summer
Summer Hydration Tool Box
1. Pee Chart. Print it out- and post it in a bathroom. I learned to do this at summer camp!
2. Hydration calculator:
Weight (lbs.) x .06 = number of cups (8 oz.)
ex. 150 lbs x .06 = 9 cups per day
When exercising or working in heat: Add half the total amount
ex. 150 lbs x .06 = 9 + 4.5 = 13.5 cups per day
When consuming caffeinated beverages: Add one cup for each cup caffeinated
ex. 150 lbs x .06 = 9 (drank 2 cups of coffee) + 2 = 11 cups per day
3. Frozen watermelon cubes (I munch on them before practice, or buzz them up into a smoothie) or frozen grapes!
4. A water bottle- within my reach, all day long with set reminders in between meals (10am & 2pm) on my outlook calendar/iphone to remind me to hydrate.
5. A half frozen, large water bottle to take to practice- to keep my drink cool and refreshing.
6. A chilly pad. This is a towel that stays moist- and wicks sweat from me to cool me off quicker during practice. You can get it at bed bath and beyond for like 10 bucks.
7. Coffee drinks= 1 equal amount of water per coffee.
8. Alcohol- I don’t drink the day before a practice!
9. 1 gulp= 1 ounce. If I’m in a rush during the day- and not measuring, I will glug from my water bottle in between meetings- one gulp generally =1 fluid ounce.
10. At practice- sip frequently- don’t glug water down (you could throw it up!).
11. Pickle Juice.
12. When in doubt, take a break and cool off. No one is going to judge you for taking care of your body.
Post in the comments to share your favorite way to stay hydrated!
Ginger Ginseng Melon Smoothie
Perfect for hydration, memory and alertness at your next derby practice or bout. This tangy smoothie would make a great addition to punch, in an adult mixed drink or frozen in a popsicle mold.
1 Cup frozen chunked honeydew melon
1/2 of a frozen, ripe chunked banana
1/3 cup ginseng up soda (i like grape, ginger or original flavor for this recipe)
1 teaspoon fresh grated ginger
1 tablespoon honey
1/2 teaspoon salt
(if honeydew melon and bananas are not frozen, add 1/2 cup ice)
Blend all ingredients in a blender until very smooth, and serve immediately. If the mixture is too thin, add more ice, if the mixture is too thick, add more Ginseng Up soda, or a little water until you reach your desired consistency. Also try this recipe with Watermelon, Cantaloupe, Canary or Pepino Melons.
Ginseng Up can be purchased at a local health foods store, an Asian market or at some specialty grocery stores. If you can’t find Ginseng Up, ginger-ale or sparkling white grape juice is a good substitution.
Ginger reduces inflammation, helps circulation to prevent muscle cramping, helps menstrual cramping and nausea, has a natural relaxing effect and has added benefits of reducing cholesterol, acting as an antihistamine for treatment of allergies, and aides as a cold remedy.
Ginseng has been known to increase alertness, as well as increase memory and mental clarity. Ginseng can also reduce stress levels, help prevent fatigue, and aid in fighting off colds.
Banana-Melon Derby Special
Keep hydrated this summer with this sweet and tart smoothie with a healthy (but secret) twist. This drink is perfect for quenching your thirst, and gives you all the nutrients you need to keep going strong in the heat and humidity.
1 Cup frozen watermelon (or 1 cup watermelon and 1/2 cup ice) seeds removed
1/2 a ripe, frozen banana chopped into 1 inch pieces
2/3 cup prepared limeade, orange juice, or another citrus/fruit juice
2 tablespoons Spirulina Powder
pinch of salt
Blend ingredients together in a blender. If the mixture is too runny, add ice. Freeze leftovers in popscicle molds for healthful and refreshing snacking later.
– Spirulina facts –
Spirulina is made up of algae or seaweed
Commonly used by athletes and bodybuilders, due to research that suggests that it positively affects nutrition absorption, increases stamina and boosts the immune system.
Spirulina is high in iron and promotes blood flow.
Spirulina contains a high amount of protein and essential amino acids, and holds a superior nutritional value compared to that of legume, egg or whole protein.
Spirulina can be added to baked goods, beverages and anything else you can think of in its powdered form to boost the nutritional value of the final product.
You can get spirulina at a local health food stores or, you know, online.
Peanut Butter Soy Banana Smoothie
Great for before or after practice. tastes like a treat, but is healthy too.
Makes enough for 2, 10 ounce servings.
1/2 cup vanilla soy milk
2 tablespoons chocolate sauce or chocolate syrup
2 tablespoons creamy peanut butter
1 frozen, chunked banana -the riper the better
8 ounces silk vanilla yogurt
1/2 cup ice
in a blender, put the ice in the bottom of the blender and the rest of the ingredients on top. blend until super smooth and serve immediately. you can also freeze this mixture in popsicle molds for an icy treat after a hot practice.
…for a change up, try using different types of soy milk and yogurt… OR use NUTELLA
Pickle Power Up
Pickle juice is now commonly used by athletes to prevent cramping and dehydration- but for most, its briny pucker power isn’t exactly palatable- but with 30x the electrolytes when compared to a sports drink, it certainly warrants a swig here and there.
This recipe can be made into a smoothie as well by freezing the fruit beforehand and doubling up the ice. Leave out the pickle juice and add rum instead for an after practice treat.
I like it as a juice, because it’s easy to drink and you can freeze whatever’s left over in a Popsicle mold- I like to do a double batch, because I usually drink that much when it’s hot and I have practice that day. having the popsicles ready for me in the freezer after a long, hot, sweaty practice in the hot box of misery is also a welcome treat.
Watermelon Pickle Fresca
1 c seedless watermelon, diced (or any melon, mango or berry- but use seedless)
1/2 c ice (or double for an icy concoction)
3-4 tbl sugar (depending on ripeness of watermelon)
2 tbl lime juice
1 ounce pickle juice (or just a half teaspoon salt if you’re feeling squeamish)
Blend for 1-2 minutes or until combined well
You could even Add 2 tablespoons of Spirulina Powder for some added protein if you need that sort of thing. Light, tangy, sweet and refreshing with a curious kick, this drink will keep your taste-buds happy, and your body nourished without weighing you down on those hot practice days.