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What is an isotonic drink and how to make it home

An isotonic drink is a drink that has the same concentration of electrolytes and carbohydrates as the human body.

It is often used before, during and after intense physical activity to replenish and get all the nutrients needed to keep performing.

It is made to keep high endurance levels, prevent dehydration, and promote faster recovery. The concept of isotonic drinks was first introduced in the 1960s, and since then, they have become an essential part of sports nutrition.

The drink is also used to prevent heat exhaustion and heatstroke, which can occur when the body loses too many fluids and electrolytes through sweating. The most common types of isotonic drinks contain water, sugar, salt, and other electrolytes such as sodium, potassium, and magnesium.

The carbohydrates in the drink provide energy, while the electrolytes help maintain fluid balance and prevent muscle cramps. The ideal concentration of electrolytes and carbohydrates in an isotonic drink depends on the intensity and duration of the physical activity.

How to make your own drink at home

Making isotonic drinks at home is quite easy and will save you money.

Here is a simple recipe for making your own isotonic drink:


- 500ml of water - 2 tablespoons of sugar or honey - 1/4 teaspoon of salt - Juice of half a lemon (optional)


- combine the ingredients

Mix the water, sugar or honey, salt, and lemon juice (if using) in a large glass or bottle. Stir the mixture until the sugar or honey is completely dissolved.

- adjust the concentration

If you are making the drink for high-intensity exercise or for hot weather, you may need to adjust the concentration of the ingredients. Add more sugar or honey for extra energy, or more salt for additional electrolytes. Keep in mind that too much salt can make the drink taste unpleasant and may cause stomach upset.

- chill and serve

Once you have adjusted the concentration to your liking, chill the drink in the refrigerator for at least an hour before serving. You can also add ice cubes to the drink if you prefer it extra cold.


Isotonic drinks are an excellent way to replenish lost fluids and nutrients during intense physical activity. They are easy to make at home using simple ingredients, and you can adjust the concentration to meet your specific needs.

By making your own isotonic drinks, you can save money and avoid the added sugars and artificial additives found in many commercial sports drinks. Remember to drink isotonic drinks before, during, and after exercise to optimize performance and recovery. Also, be sure to stay hydrated throughout the day by drinking plenty of water and other fluids.

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