Fuelin' Roadie
Nutrition tips for the bands playing their hearts out one town to the next!

Performance Hydration–Beyond Beer!

Everyone knows that it is essential to stay hydrated when you perform.  Or at least athletes get it!  The way I view it, musicians are not that different from athletes.  You both practice, perform, run risks for injuries, and travel.  From a nutrition stance my approach when working with musicians is not that different from when I work with athletes.  Hydration is always a key area to focus on for both vocals and to ward off fatigue, and for the musician both are critical for your livelihood.

So, what do you drink on stage—-besides all the beer and whiskey provided for you by fans?  =)  An obvious choice may be sports drinks, which yes they are definitely a viable option.  Do you know what goes into a sports drink?  It’s actually a pretty simple concoction:


You take water (bottled, filtered, tap–your choice)


Add in flavor which can either be a juice or citrus zest (I like zest!) This imparts a ton of flavor without creating gut distress like pure fruit juice can.


Add in your carbohydrate(s) (start with table sugar, then add honey, molasses, agave nectar, or brown sugar–again, your choice)


Add in the electrolyte (aka salt)

Fifth and final….

Stir and Serve!

Here is an actual recipe, but feel free to play this to make your own Power-Packed Sports Concoction:


1 quart water (4 cups)

Zest of 1 orange, lemon, lime, or grapefruit (combos work great, too)

2 Tbsp honey (fructose)

2 – 4 Tbsp sugar (sucrose)

¼ – ½ tsp salt

Optional additions:

§  Molasses in place of honey

§  Fruit Juice (replace ½ cup of water with ½ cup juice)

§  Fresh ginger slices

§  Fresh mint


Mix and enjoy!


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