Tips for Hydration for Athletes by Sports RD, Natalie Rizzo | Greenletes.

How Do You Know If You Need Electrolytes? 5 Signs to Look For

Natalie Rizzo, MS, RD — Fri, 18 Jul 2025 19:41:49 +0000

Electrolytes are essential for fluid balance, muscle function, and athletic performance, but how do you actually know when you need them? Although electrolytes are trending on social media, you don’t actually need them as often as you think. But there are times when electrolyte replacement is necessary for performance. So how can you recognize the […]

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What Happens to Your Body When You Drink Alcohol After Running?

Natalie Rizzo, MS, RD — Thu, 15 May 2025 13:56:22 +0000

We’ve all been there—you’re wrapping up a long run and looking forward to a cold post-run beer or celebratory mimosa. But if you’re serious about recovery and performance, it’s worth understanding why alcohol and running don’t always mix. Alcohol can interfere with the body’s natural exercise recovery process, delaying muscle repair, increasing dehydration, and even […]

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How To Calculate Your Sweat Rate

Natalie Rizzo, MS, RD — Thu, 01 Oct 2020 19:29:23 +0000

Follow these 5 simple steps to calculate your sweat rate. Learn how much fluid you lose and how much to drink during exercise. By Rachel Longo (Reviewed by Natalie Rizzo, MS, RD) When you think about fueling your body for athletic performance, the first thing that probably comes to mind is food. But an often […]

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5 Homemade Sport Drink Recipes

Natalie Rizzo, MS, RD — Fri, 27 Apr 2018 15:26:51 +0000

Sport drinks are a combination of fluid, carbs and electrolytes. These homemade versions utilize fluid and electrolytes (potassium) from coconut water, as well as carbs from fruit juice and/or honey or maple syrup and a dash of sodium from salt. All of these recipes are available in the downloadable PDF one-sheet in the link below. […]

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7 Ways To Stay Hydrated, Besides Drinking Water

Natalie Rizzo, MS, RD — Wed, 15 Jun 2016 13:27:42 +0000

Staying hydrated is one of the most important parts of maintaining your fitness level. As a matter of fact, having enough fluid in your system during exercise can make the difference between feeling great and feeling terrible. Dehydration can negatively impact performance and make you tired and sluggish during a workout. What’s worse, serious dehydration […]

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Sports Drinks: What’s In Them & When Do Athletes Need Them?

Natalie Rizzo, MS, RD — Fri, 17 Apr 2015 15:03:12 +0000

Sports drinks are necessary for endurance athletes, but make sure your pick has these three ingredients. If you read nutrition headlines often, you probably think sports drinks are “bad for you”. In reality, sports drinks have a place in an athlete’s fueling regimen and can be a helpful fueling tool. The key is knowing the […]

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