Isotonic drink, also commonly called isotonic drink, is a liquid intended to replenish water and electrolytes in the body which are lost during an intensive workout. Instead of buying a ready-made one, you can try to prepare it yourself!
Products of this type available on store shelves may differ significantly from each other both in composition and taste. Homemade isotonic drink can be an interesting alternative for them.
What is an isotonic drink?
Isotonic drink is a proven way to provide our body with sufficient amount of fluids necessary for proper functioning. You can reach for such a drink during workout at the gym, cycling or running. During such activities we lose water along with sweat, as well as various minerals, such as magnesium or potassium, which are essential for the proper functioning of muscles, including the heart.
What is contained in isotonic drinks available on the market? They contain water, sodium, potassium, magnesium and carbohydrates. The latter are to provide the body with energy necessary for the effort and contribute to the increase of the regeneration rate after the workout. What distinguishes is that isotonic drinks are very well absorbed from the digestive tract without burdening the stomach. That makes it a proven way to supplement deficiencies of fluids, minerals and vitamins during physical effort.
What else is worth knowing about isotonic drinks? They are characterised by a balanced electrolyte level and appropriate osmotic pressure. That makes them perfect for quenching thirst and replenishing the level of lost microelements. The sodium contained in them effectively protects against muscle cramps. What should you consider when choosing an isotonic drink? It’s worth choosing the right amount of carbohydrates (such as fructose, glucose or sucrose) and sodium.
Proven recipes for homemade isotonic drink
How to prepare an isotonic drink in just a few moments from commonly available ingredients? We present five proven recipes!
Isotonic drink with natural fruit juice
The ingredients needed to make this isotonic drink are: 250 ml natural fruit juice, 250 ml water, a pinch of salt. Mix all the ingredients thoroughly and put it to the fridge for several hours so that the isotonic drink gets chilled.
Apple and mint isotonic drink
This drink is prepared from: 150 ml of apple juice, 330 ml of water, juice from half a lime, 1 teaspoon of brown sugar, 5 mint leaves and a pinch of salt. Mix together sugar and mint leaves. Add water and apple juice. Mix the ingredients thoroughly and set aside to cool.
Ginger-Lemon Isotonic Drink
To make this drink you will need: 450 ml of water, 50 ml of lemon juice, 3 teaspoons of honey, a piece of ginger and a pinch of salt. Cut the ginger into thin slices and put them in a pot filled with hot water. Wait 15 minutes, take out the ginger and add the lemon juice and honey. Stir thoroughly and set aside to cool. Pour into a bottle and put in the fridge. This drink not only tastes great but is also very healthy as the lemon and ginger contained in it have anti-inflammatory properties.
Coconut isotonic drink
An interesting alternative to the classic isotonic drink can be coconut water. It contains a number of valuable ingredients, such as potassium, sodium, phosphorus, calcium and magnesium. Coconut water is a ready-to-drink drink, which does not require any additives. In order to diversify its taste, you can add a bit of lemon juice to it.
Isotonic drink in the form of flavored water
To make this type of isotonic drink, you need 450 ml of water and 50 ml of fruit juice. Its preparation is trivially easy and is limited to mixing the two ingredients together.
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