Overview
Staying hydrated is crucial for peak performance in hockey. This electrolyte gel provides an easy-to-consume source of hydration and essential minerals, perfect for game-day or during intense training sessions.
Ingredients
- 250 ml (1 cup) of coconut water
- 2 tablespoons of honey
- 1/4 teaspoon of sea salt
- 1/4 teaspoon of potassium chloride (or a low-sodium salt substitute)
- 1 tablespoon of lemon or lime juice
- Optional: 1/2 teaspoon of natural flavoring (like vanilla or berry extract)
Preparation
- In a mixing bowl, combine the coconut water and honey, stirring until the honey is fully dissolved.
- Add the sea salt, potassium chloride, and lemon or lime juice, mixing until well combined.
- If desired, add the natural flavoring and stir thoroughly.
- Pour the mixture into a squeeze bottle or gel packet for easy transport.
- Store in the refrigerator for up to one week.
- Make-ahead tip: Prepare multiple batches and freeze them in small portions. Thaw as needed for games or practices.
Macros
- Approximate Calories: 60 per serving
- Protein: 0 g
- Carbohydrates: 16 g
- Fat: 0 g
Coaching Tips
- Consume the gel 30 minutes before game time for optimal hydration.
- Can be used during breaks to maintain electrolyte balance.
- Experiment with different flavors to keep it interesting for players.
- Consider adding a bit of caffeine for an extra boost if desired (e.g., a small amount of brewed coffee or matcha).