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

1. In a mixing bowl, combine the coconut water and honey, stirring until the honey is fully dissolved.
2. Add the sea salt, potassium chloride, and lemon or lime juice, mixing until well combined.
3. If desired, add the natural flavoring and stir thoroughly.
4. Pour the mixture into a squeeze bottle or gel packet for easy transport.
5. Store in the refrigerator for up to one week.
6. 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).