General search

No products in the cart.

Subscribe to our newsletter to keep up with all the latest news and promotions, and automatically receive a welcome discount coupon in your email.

homemade isotonic drink, lemon and baking soda

Homemade isotonic drink: how to make it easily at home

by 42K Running

Nutrition Sports Health

What is an isotonic drink and what is it for?

When we train, especially on long, sunny days, it’s easy to focus only on running, swimming, or cycling, neglecting nutrition and, above all, hydration. An isotonic drink is a liquid designed to replenish lost water and electrolytes during exercise, helping to maintain optimal performance and preventing fatigue or even the inability to finish the activity.

Differences between isotonic, energy, and hydrating drinks

Isotonic drink: replenishes electrolytes and water, maintaining the body’s balance during physical activity.
Energy drink: provides extra sugars or calories for quick energy, but doesn’t necessarily hydrate.
Water: hydrates, but doesn’t replenish mineral salts lost through sweat during long or intense exercise.

Benefits of homemade isotonic drinks

Supply of mineral salts and electrolytes

Sweating causes loss of sodium, potassium, and other essential minerals, which if not replenished, can affect performance and muscle recovery. Homemade isotonic drinks allow you to replenish them naturally, without preservatives or additives.

Effective hydration for athletes and non-athletes

Not only athletes need to rehydrate: after fever, gastroenteritis, or moderate outdoor activities, these drinks help maintain an adequate level of hydration and electrolytes, improving overall well-being.

How to make homemade isotonic drink step by step

Basic homemade isotonic drink recipe

For workouts of 30 minutes or more, especially in hot weather, it’s advisable to combine water with an isotonic drink instead of just water. Here’s a quick recipe:

1 L of natural water with low mineral content
250 ml of treated seawater
Juice of 1 lemon or orange
1–2 tablespoons of sugar or honey (optional)

Mix all ingredients and keep cold before consuming.

Natural and economical ingredients

All ingredients are easy to obtain: mineral water, fruits, a little sugar or honey and, if you want, treated seawater or sea salt for electrolytes. This allows you to prepare safe and economical drinks without relying on commercial products.

Tips to improve its flavor and effectiveness

Adjust sweetness with honey or sugar according to your preferences.
Add fruit juice for vitamins and better flavor.
Keep the drink cold for more pleasant and safe consumption.

3 homemade isotonic drink recipes for different needs

Isotonic drink for intense workouts

1 L of natural water with low mineral content
1 teaspoon of baking soda
1 teaspoon of sea salt
Juice of 1 lemon + 2 tablespoons of sugar or orange juice

Isotonic drink for rehydration after fever or gastroenteritis

1 L of water
½ teaspoon of sea salt
1 teaspoon of sugar
Orange or lemon juice

Low-sugar homemade isotonic drink

1 L of water
¼ teaspoon of salt
Fruit juice to taste

When and how to drink a homemade isotonic drink?

Before, during, or after exercise

Before: small amounts to prepare the body.
During: every 20–30 min if the workout exceeds half an hour.
After: to replenish lost electrolytes and water.

Recommended amount according to your activity level

It depends on the intensity and duration of exercise:

Moderate activity: water and fruit are usually sufficient.
Intense activity: combine water, fruit, and isotonic drink to cover electrolytes and salts.