How to make a homemade isotonic drink: 2 simple recipes

If you practice sports with some regularity, or in short any type of physical exercise, it is quite probable that you are very familiar with the known ones like isotonic drinks, that kind of drinks that can not be missed when the practice is intense and long in time (that is, it tends to last more than an hour), or when, for example, we tend to sweat a lot.

What does it consist on? They are basically drinks that have the ability to rehydrate our body, while increasing our performance. Therefore, they are also known as rehydration drinks. And because they are so related to sports practice, they are also known as sports drinks.

At present it is possible to find a wide variety of isotonic drinks of many brands. For the most part, these types of beverages contain water, certain complex carbohydrates (such as maltodextrin or glucose polymers), simple carbohydrates (such as dextrose, sucrose, fructose or sucrose). ) and certain mineral salts (especially potassium, phosphorus, sodium and chlorine).

However, did you know that it is possible prepare an isotonic drink at home? We propose on this occasion 2 wonderful useful recipes to make your own homemade rehydrating drink. You dare?.

Isotonic drink recipe with sea water and lemon

Ingredients that you need

  • 50 ml. of sea water (treated)
  • 150 ml. From mineral water
  • 1 lemon

Steps to make the isotonic drink with seawater and lemon

Wash the lemon, cut it in half and squeeze it to obtain its juice, reserving it. Then, in a bowl, mix the treated seawater, mineral water and freshly squeezed lemon juice.

Isotonic drink recipe with citrus

Ingredients that you need

  • 1 l. of water
  • 500 mg. of baking soda
  • 500 mg. of sea salt
  • 2 lemons
  • 2 oranges
  • Honey (to sweeten)

Steps to make the citrus isotonic drink

First wash the lemons and oranges, cut them in half and squeeze them to obtain their juice. Then, in a large glass jar mix all the ingredients, to finish adding a little honey to sweeten.

If you wish, you can reserve both drinks in the fridge, to take it during the day or when you go to play sports.

Useful tips when drinking isotonic drinks

When it comes to drinking isotonic drinks many experts advise always take them in small sips and continuously, it is a mistake to drink it all at once as there could be a gastric distension as a result of the large volume ingested.

Moreover, it is advisable to provide small amounts of these drinks before starting physical activity.

It is advisable to drink isotonic drinks always in the following circumstances:

  • Sport or high intensity physical exercise.
  • When the sports practice has a medium-high duration.
  • When there are environmental conditions that increase the loss of nutrients and water. For example, when there is too much heat or too much humidity.

On the other hand, if you drink during sports you act directly on the physical performance, which prevents the depletion of reserves and the replacement of liquids and nutrients, such as would occur when we consume it after having completed physical activity.


Make Your Own Sports Drink! How to Make "Greaterade" - Homemade Sports Drink Recipe (July 2024)