{"id":106823,"date":"2016-06-13T13:38:01","date_gmt":"2016-06-13T11:38:01","guid":{"rendered":"https:\/\/42krunning.com\/homemade-isotonic-drink-how-to-make-it-easily-at-home\/"},"modified":"2026-09-04T13:47:57","modified_gmt":"2026-09-04T11:47:57","slug":"homemade-isotonic-drink-how-to-make-it-easily-at-home","status":"publish","type":"post","link":"https:\/\/42krunning.com\/en\/homemade-isotonic-drink-how-to-make-it-easily-at-home\/","title":{"rendered":"Homemade isotonic drink: how to make it easily at home"},"content":{"rendered":"<h2>What is an isotonic drink and what is it for?<\/h2>\n<p>When we train, especially on long, sunny days, it&#8217;s easy to focus only on running, swimming, or cycling, neglecting nutrition and, above all, hydration. An isotonic drink is a liquid designed to <strong>replenish lost water and electrolytes<\/strong> during exercise, helping to maintain optimal performance and preventing fatigue or even the inability to finish the activity. <\/p>\n<h3>Differences between isotonic, energy, and hydrating drinks<\/h3>\n<ul>\n<li><strong>Isotonic drink:<\/strong> replenishes electrolytes and water, maintaining the body&#8217;s balance during physical activity.<\/li>\n<li><strong>Energy drink:<\/strong> provides extra sugars or calories for quick energy, but doesn&#8217;t necessarily hydrate.<\/li>\n<li><strong>Water:<\/strong> hydrates, but doesn&#8217;t replenish mineral salts lost through sweat during long or intense exercise.<\/li>\n<\/ul>\n<h2>Benefits of homemade isotonic drinks<\/h2>\n<h3>Supply of mineral salts and electrolytes<\/h3>\n<p>Sweating causes loss of <strong>sodium, potassium, and other essential minerals<\/strong>, which if not replenished, can affect performance and muscle recovery. Homemade isotonic drinks allow you to replenish them naturally, without preservatives or additives. <\/p>\n<h3>Effective hydration for athletes and non-athletes<\/h3>\n<p>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.<\/p>\n<h2>How to make homemade isotonic drink step by step<\/h2>\n<h3>Basic homemade isotonic drink recipe<\/h3>\n<p>For workouts of 30 minutes or more, especially in hot weather, it&#8217;s advisable to <strong>combine water with an isotonic drink<\/strong> instead of just water. Here&#8217;s a quick recipe: <\/p>\n<ul>\n<li>1 L of natural water with low mineral content<\/li>\n<li>250 ml of treated seawater<\/li>\n<li>Juice of 1 lemon or orange<\/li>\n<li>1\u20132 tablespoons of sugar or honey (optional)<\/li>\n<\/ul>\n<p>Mix all ingredients and keep cold before consuming.<\/p>\n<h3>Natural and economical ingredients<\/h3>\n<p>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. <\/p>\n<h3>Tips to improve its flavor and effectiveness<\/h3>\n<ul>\n<li>Adjust sweetness with honey or sugar according to your preferences.<\/li>\n<li>Add fruit juice for vitamins and better flavor.<\/li>\n<li>Keep the drink cold for more pleasant and safe consumption.<\/li>\n<\/ul>\n<h2>3 homemade isotonic drink recipes for different needs<\/h2>\n<h3>Isotonic drink for intense workouts<\/h3>\n<ul>\n<li>1 L of natural water with low mineral content<\/li>\n<li>1 teaspoon of baking soda<\/li>\n<li>1 teaspoon of sea salt<\/li>\n<li>Juice of 1 lemon + 2 tablespoons of sugar or orange juice<\/li>\n<\/ul>\n<h3>Isotonic drink for rehydration after fever or gastroenteritis<\/h3>\n<ul>\n<li>1 L of water<\/li>\n<li>\u00bd teaspoon of sea salt<\/li>\n<li>1 teaspoon of sugar<\/li>\n<li>Orange or lemon juice<\/li>\n<\/ul>\n<h3>Low-sugar homemade isotonic drink<\/h3>\n<ul>\n<li>1 L of water<\/li>\n<li>\u00bc teaspoon of salt<\/li>\n<li>Fruit juice to taste<\/li>\n<\/ul>\n<h2>When and how to drink a homemade isotonic drink?<\/h2>\n<h3>Before, during, or after exercise<\/h3>\n<ul>\n<li><strong>Before:<\/strong> small amounts to prepare the body.<\/li>\n<li><strong>During:<\/strong> every 20\u201330 min if the workout exceeds half an hour.<\/li>\n<li><strong>After:<\/strong> to replenish lost electrolytes and water.<\/li>\n<\/ul>\n<h3>Recommended amount according to your activity level<\/h3>\n<p>It depends on the intensity and duration of exercise:<\/p>\n<ul>\n<li><strong>Moderate activity:<\/strong> water and fruit are usually sufficient.<\/li>\n<li><strong>Intense activity:<\/strong> combine water, fruit, and isotonic drink to cover electrolytes and salts.<\/li>\n<\/ul>\n<h2>Frequently asked questions about homemade isotonic drinks<\/h2>\n<h3>Does a homemade isotonic drink work the same as a commercial one?<\/h3>\n<p>Yes, as long as it contains <strong>water, mineral salts, and carbohydrates<\/strong>, it can be just as effective and healthier by avoiding additives.<\/p>\n<h3>Can it be stored in the refrigerator? How long does it last? <\/h3>\n<p>It&#8217;s recommended to consume <strong>within 24\u201348 hours<\/strong> and always keep refrigerated.<\/p>\n<h3>Can children or elderly people drink it?<\/h3>\n<p>Yes, always adapting <strong>quantity and concentration of sugar and salt<\/strong> according to age and specific needs.<\/p>\n<h2>Sources:<\/h2>\n<p><a href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/1\/17\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/www.mdpi.com\/2072-6643\/16\/1\/17<\/a><\/p>\n<p><a href=\"https:\/\/www.researchgate.net\/publication\/363195890_Isotonic_sports_drinks_formulation_and_physiological_effects_of_their_consumption\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/www.researchgate.net\/publication\/363195890_Isotonic_sports_drinks_formulation_and_physiological_effects_of_their_consumption<\/a><\/p>\n<p><a href=\"https:\/\/flavor365.com\/homemade-electrolyte-sports-drink\/\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/flavor365.com\/homemade-electrolyte-sports-drink\/<\/a><\/p>\n<p><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/homemade-electrolyte-drink\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/www.healthline.com\/health\/fitness-exercise\/homemade-electrolyte-drink<\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is an isotonic drink and what is it for? When we train, especially on long, sunny days, it&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":106824,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[1602],"tags":[],"class_list":["post-106823","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-sports-health"],"_links":{"self":[{"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/posts\/106823","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/comments?post=106823"}],"version-history":[{"count":0,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/posts\/106823\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/media\/106824"}],"wp:attachment":[{"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/media?parent=106823"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/categories?post=106823"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/tags?post=106823"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}