Hydration: Beyond sports drinks

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The Crescent City Classic is this weekend, and one of the key things for runners to remember is to stay hydrated.  But replenishing fluids doesn’t have to mean drinking sugary sports drinks.  Today we’re Getting the Skinny with Molly on 5 nutritious fluid replacers that are packed with electrolytes, with little or no added sugars!



Zico Coconut Water (I typically recommend Zico because it has more sodium than most other brands)

Per 14-ounce bottle: 70 calories, 16 grams carb, 15 grams sugar, 180 mg sodium, 610 mg potassium

  • No artificial sweeteners, no artificial colors
  • More potassium than a banana


V8 Juice

Per 5.5-ounce can:

30 calories, 7 grams carbohydrates, 5 grams sugar, 450 mg sodium, 320 mg potassium


Per packet:

20 calories, 5 grams carbohydrates, 5 grams sugar, 60 mg sodium, 200 mg potassium, 50 mg calcium

Protein-Berry Smoothie:

½ cup cottage cheese

½ cup berries

½ cup 1% milk

Blend all ingredients until smooth.

Per smoothie:

190 calories, 16 grams protein, 21 grams carbs, 428 mg sodium, 335 mg potassium,  259 mg calcium

LOVE – by The Green Fork

Makes one 16-ounce serving

Using a home juicer, juice the following (using all organic ingredients, and washing thoroughly):.

1/2 cucumber

5 stalks of celery

1 head of romaine

4 stalks of kale

2 handfuls of spinach

1/2 bunch of curly parsley

1/2 whole apple

1/2 lemon juiced

Sprinkle of Celtic salt or sea salt (optional)

Per serving:

~150-300 calories (varies with amount of juice extracted); 400-550 mg sodium, and as much as 3500 mg potassium & 760 mg calcium


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