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It’s Hot, Stay Hydrated

We are in the middle of summer.  You’re training hard and need variety in how you stay hydrated, so we’re going to pause our five-part mobility series and share a couple ideas on how to get creative with your hydration.

Coconut water

Nature’s sports beverage: tons of Potassium, electrolytes, and magnesium that will help keep the blood healthy and prevent cramps.  Coconut water is also low in sugar, it has about the same amount of potassium as a banana with less than 1/3 of the sugar (per serving).  This is a must-have after a workout–especially in hot weather.  If you don’t like the taste of coconut water, there are a couple recipes below that may change your mind

Add fruit to your water

I’ve had some clients who just don’t like the taste of water.  One alternative is to freeze berries, cherries, lemon, lime or other fruits along with mint or rosemary to turn into ice cubes. Add that to your water and give yourself a little variety.

ice berreis

Personally, I like sparkling water with lemon, raspberries, and mint.

Refreshing Do-it-Yourself Sports Beverages:

cucumber coconut

If you don’t have a juicer you can just add slices of cucumber to the coconut water and refrigerate it for a couple of hours, then add ¼ cup lime juice.


  • ½ cucumber
  • 2 limes, peeled
  • 1½ cups coconut water


  1. In a juicer, juice the cucumber and lime.
  2. Add the juice with the coconut water.
  3. Serve cold or over ice.

Also try:




  • 3 cups of coconut water
  • 1 cup of strawberries
  • 1 cup of fresh water
  • 1 cup of ice
  • 1/8 teaspoon of sea salt
  • add a little stevia or honey to taste if you need it a little sweeter


Throw into your blender and let it run until everything is thoroughly mixed together and the texture is smooth.


That’s it!  Keep it simple and stay hydrated.  If 2-3 liters of quality water is getting boring, mix up your hydration with these tips.  If you have any other recipes you like, share them in the comments!


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ScottScott Isley
Courses in Diet and Exercise Physiology and Human Anatomy at UCLA
Scott has worked as a Personal Trainer and Fitness Coach for the past 10 years accumulating 8,000 hours helping clients get healthy. He currently runs his business out of Carlsbad, CA in San Diego. You can find out more by visiting:
Isley Personal Fitness on Facebook

Disclaimer: Use of the information contained in this site is at the sole choice and risk of the reader. The information is not intended to be a substitute for professional medical advice, it is provided for educational purposes only.