Performance & Hydration Toolkit

A person tying their running shoe, next to a glass of orange juice, before a jog

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Hydration plays an important role in supporting performance, from everyday routines to active lifestyles, and nutrient-dense beverage choices — like 100% orange juice — can help support both.  

This toolkit brings together practical resources and evidence-based insights. All are designed to help you communicate about performance and hydration as well as support patients’ goals. 

What’s included on this page:

Benefits at a Glance |  Resources  |  Recipes  |  Research

Benefits at a Glance

Helping people meet hydration and performance goals often starts with practical, approachable nutrition habits. Here, you’ll find key points on how 100% orange juice contributes by including fluids, electrolytes and key nutrients that support hydration, energy metabolism and recovery.  

  • Nearly 90% water, 100% orange juice has naturally occurring electrolytes like potassium, helping support daily hydration.1
  • In fortified varieties, calcium and vitamin D in 100% orange juice can support bone health and muscle function.
    3,4
  • 100% orange juice includes hesperidin, a unique polyphenol primarily found in citrus that has been associated with an anti-inflammatory response.9
  • An 8-ounce serving of 100% orange juice is an excellent source of vitamin C, which has been shown to help reduce inflammation and enhance the absorption of iron in plant-based sources.10,11
  • Research shows that drinking 100% orange juice can support post-exercise hydration similarly to water and sports drinks. The study results showed no difference between the beverages in taste preference, thirst level, hydration or gastrointestinal distress, making 100% OJ a great option to support fluid balance with no added sugar.2

Resources

Explore materials designed to help communicate the benefits of 100% orange juice, including patient-friendly handouts and research insights.

Screenshot 2026 04 14 At 2.21.02 pm

A downloadable patient resource highlighting the many ways 100% orange juice helps support performance and hydration.

Download Handout
Performance Social Thumbnails

Shareable social images to use with patients and broader audiences, highlighting how 100% OJ hydrates as well as water and sports drinks.

Download Social Images
Fdoc Practical Performance Strategies Handout

A downloadable handout with ideas for using 100% OJ, plus talking points to help translate performance benefits into practice.

Download Handout

Recipes

To supplement our Recipe Hub,  we’re highlighting three beneficial recipes. From pre-activity fuel to post-exercise recovery, these recipes highlight how 100% orange juice can support hydration and performance throughout the day.  

Screenshot 2026 04 14 At 2.09.31 pm
No Bake Protein Balls

A simple, tasty snack that provides your body with energy, protein and nutrients it needs to support daily activities.

Get the recipe
Screenshot 2026 04 14 At 2.11.55 pm
Orange Cream Smoothie

A delicious way to replenish your body with hydration and protein to optimize post-exercise recovery.

Get the recipe
Florida OJ Sports Drink

This natural, nutrient-rich sports drink supports daily hydration and is refreshingly easy to make.

Get the recipe

Research

Hydration and physical performance are supported by fluid intake, electrolytes and other key nutrients. 100% orange juice offers water, potassium and carbohydrates, along with additional nutrients and bioactive compounds that play a role in recovery and exercise outcomes. Ongoing research continues to explore how it can fit into hydration and performance strategies.  

Explore All Research
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References

  1. Potassium: fact sheet for health professionals. National Institutes of Health, Office of Dietary Supplements. Updated June 2, 2022. Accessed January 23, 2026.  https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/  
  2. Kelly MR, Emerson DM, Landes EJ, Barnes ER, Gallagher PM (2020) Gastrointestinal Implications of Post-Exercise Orange Juice Consumption. J Nutr Health Sci 7(1): 101  
  3. Calcium: fact sheet for health professionals. National Institutes of Health, Office of Dietary Supplements. Updated July 11, 2025. Accessed February 10, 2026. https://ods.od.nih.gov/factsheets/calcium-HealthProfessional/  
  4. Vitamin D: fact sheet for health professionals. National Institutes of Health, Office of Dietary Supplements. Updated June 27, 2025. Accessed February 10, 2026. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/  
  5. Folate: fact sheet for health professionals. National Institutes of Health, Office of Dietary Supplements. Updated November 30, 2022. Accessed January 23, 2026. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/  
  6. Thiamin: fact sheet for health professionals. National Institutes of Health, Office of Dietary Supplements. Updated February 9, 2023. Accessed February 3, 2026.  https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/  
  7. Vitamin B6: fact sheet for health professionals. National Institutes of Health, Office of Dietary Supplements. Updated June 16, 2023. Accessed February 10, 2026. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/  
  8. Niacin: fact sheet for health professionals. National Institutes of Health, Office of Dietary Supplements. Updated November 18, 2022. Accessed February 10, 2026. https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/  
  9. Milenkovic, Dragan et al. “Hesperidin displays relevant role in the nutrigenomic effect of orange juice on blood leukocytes in human volunteers: a randomized controlled cross-over study.” PloS one vol. 6,11 (2011): e26669. doi:10.1371/journal.pone.0026669 
  10. Vitamin C: fact sheet for health professionals. National Institutes of Health, Office of Dietary Supplements. Updated July 31, 2025. Accessed January 23, 2026. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/  
  11. Iron, In: fact sheet for health professionals. National Institutes of Health, Office of Dietary Supplements. Updated June 16, 2023. Accessed February 10, 2026 

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