Recipes for Shabbat

Summer Sports Drinks

By Eileen Goltz

Temperatures are rising and spending as much time as possible outside is a goal that most of us are aiming for. While protecting our family from those harmful UV rays is the first on the list in our Jewish Parents guide book to backyard fun there is an area of summer safety that is often over looked in the name of "just 5 more minutes' Mom." I am, of course talking about kids (and spouses) who ignore their bodies warning signs that they have spent too much time in the heat. Simple precautions and a little knowledge can prevent a trip to the emergency room or worse

Sweating is the way in which the body maintains its core temperature and we use our bodies resources to create that sweat. It's critical that anyone who is outside in the heat for a prolonged period of time drink enough of the proper liquids to replenish and rehydrate their bodies.

Profuse sweating, do to exercise, play, gardening or just too much time spent on getting the perfect tan can result in the extreme and rapid loss of important body fluid and electrolytes (minerals such as chloride, calcium, phosphate, magnesium, sodium and potassium needed to keep our system up and running). This rapid loss of liquid, if unchecked, can quickly lead to dehydration and heat stroke.

The sweat that evaporates from the skin helps cool the body down. Creating that sweat takes energy and that comes from the body's store of electrolytes (usually created by the breakdown of carbohydrates). Since most people don't like to eat food before or during exercise it's critical that they consume liquids that will provide enough carbohydrates to replenish their electrolyte stockpile. The higher the carbohydrate levels in a drink the slower the rate of loss.

2% loss of body fluid=Impaired performance
5% loss of body fluid=Heat exhaustion
7% loss of body fluid=Hallucinations
10% loss of body fluid=Circulatory collapse and heat stroke

So, what's wrong with JUST drinking water? Nothing if all you need is a little refreshing. However, if you're really working out and sweating profusely water won't do because it doesn't contain any carbohydrates or electrolytes. Homemade fruit drinks or commercial sports drinks are a better choice for a hard work out or a prolonged sports activity.
While most of us will make do with a sports drink if we're not at home one of the best ways to get your family to drink the fluids they need while they are within eyesight or screaming distance (for those of you who have teenagers who like to ignore you the first 300 times you call them in) is to whip up a batch or fresh fruit drinks or smoothies. The following recipes will guarantee you a captive audience you can toss in the shower after they have cooled down and emptied their glasses.

CHOCOLATE LOVERS SPECIAL (pareve)

Combine the soy milk, raspberries and banana in the blender. Add the sorbet and blend until smooth. Makes 1 serving

PICK ME UP CITRUS DRINK (pareve)

Place all the ingredients except the sparkling water in a blender and process until smooth. Add the sparking water and stir just to combine. Makes 2 serving.

PEACHY MORNING DRINK (pareve)

Put all ingredients except the ice cubes into blender and process until smooth. Once the mixture is evenly blended, slowly add the ice cubes through the opening of the blender lid. Keep adding one or two ice cubes at a time until the drink is the desired consistency. If your blender is not strong enough to blend ice cubes, omit the ice and substitute just enough ice cold water or fruit juice so that the shake will have a milkshake consistency. Makes 2 servings

AMBROSIA NECTAR (pareve)

Put all ingredients except the ice cubes into blender and process until smooth. Once the mixture is evenly blended, slowly add the ice cubes through the opening of the blender lid. Keep adding one or two ice cubes at a time until the drink is the desired consistency. If your blender is not strong enough to blend ice cubes, omit the ice and substitute just enough ice cold water or fruit juice so that the shake will have a milkshake consistency. Makes 2 to 3 servings.

APRICOT BERRY DELIGHT (pareve)

Put all ingredients except the ice cubes into blender and process until smooth. Once the mixture is evenly blended, slowly add the ice cubes through the opening of the blender lid. Keep adding one or two ice cubes at a time until the drink is the desired consistency. If your blender is not strong enough to blend ice cubes, omit the ice and substitute just enough ice cold water or fruit juice so that the shake will have a milkshake consistency. Makes 2 servings

CANTALOUPE CHERRY HEAVEN (pareve)

Put all ingredients except the ice cubes into blender and process until smooth. Once the mixture is evenly blended, slowly add the ice cubes through the opening of the blender lid. Keep adding one or two ice cubes at a time until the drink is the desired consistency. If your blender is not strong enough to blend ice cubes, omit the ice and substitute just enough ice cold water or fruit juice so that the shake will have a milkshake consistency. Makes 2 servings

GOING FOR A RUN BREAKFAST DRINK (dairy)

Combine all the ingredients in a blender and blend until smooth. Makes 4 servings. This drink can be frozen. Just leave the drink in the refrigerator overnight to thaw. Stir well before drinking.

MELON SMOOTHIES (dairy)

Put all ingredients except the ice cubes into blender and process until smooth. Once the mixture is evenly blended, slowly add the ice cubes through the opening of the blender lid. Keep adding one or two ice cubes at a time until the drink is the desired consistency. If your blender is not strong enough to blend ice cubes, omit the ice and substitute just enough ice cold water or fruit juice so that the shake will have a milkshake consistency. Makes 4 servings

What are signs of dehydration and how do I prevent it?

A: If you or your child has a dry mouth, lightheadedness, a headache, fatigue or muscle cramps -- stop what ever you are doing immediately, rest and drink fluids (sports drinks if possible). If symptoms are more severe--shortness of breath, high body temperature, nausea or incoherence, seek medical help IMMEDIATELY. Even when the temperature is as low as 60 degrees, there is still a risk for dehydration. The easiest way to help prevent dehydration is to drink fluids at a regular rate before, during and after you exercise, play or work.

Eileen Goltz, a professional chef and caterer, is the author of the new cookbook, Perfectly Pareve.