During intense training or a match, the body loses not only water but also electrolytes (mainly sodium and potassium), which are responsible for proper muscle function and for keeping you properly hydrated.
A homemade isotonic drink can effectively support hydration, replace lost minerals and provide a small amount of energy in the form of easily absorbed carbohydrates, and it is an alternative to shop-bought isotonic drinks.
A sample homemade isotonic drink:
- Still mineral water (medium mineral content) – 1000 ml
- Honey – 60 g
- Salt – 1–2 g
- Citrus juice – to taste
This drink is best consumed during a long training session or straight after it, to speed up recovery and improve hydration.
Find out more about sports nutrition:
How to put together a post-training meal
Why every athlete needs to eat well every day
Frequently asked questions
How do I make a homemade isotonic drink?
The Free to Dream dietitian’s recipe: still mineral water with medium mineral content (1000 ml), honey (60 g), salt (1–2 g) and citrus juice to taste.
When should I drink an isotonic drink?
Ideally during a long training session or straight after it, to speed up recovery and improve hydration.
Why drink an isotonic drink at all when there is water?
During intense exercise the body loses not only water but also electrolytes – mainly sodium and potassium – which are responsible for proper muscle function. An isotonic drink replaces both, and also provides a small amount of easily absorbed carbohydrates.
