Athletes fell in love with isotonic drinks, just like many amateur sportsmen and women. We sweat while exercising in the gym, riding a bike or running, and thus we lose a lot of water and electrolytes. Isotonic drinks are especially useful on hot days, when sweating increases even without exercise. Thanks to these drinks we can quickly fill up the deficiency and enrich ourselves with valuable microelements such as sodium, chlorine, potassium, magnesium and calcium. Such a drink can be prepared at home and it will certainly be a better choice than buying a finished product in the shop.

When isotonic drinks are a necessity

isotonic drink for athletes When we do sport, we sweat abundantly. Then we lose a lot of water, and with it valuable minerals and vitamins. Water loss, overheating and carbohydrate loss are the cause of fatigue. Consuming isotonic drinks can delay this feeling.

If the sport is practiced for a relatively short part of the day (up to one hour), e.g. aerobics or swimming, it is not necessary to support oneself with isotonic drinks. Just drink clean water or tea.

For hours of physical effort, such as running in a marathon, a football match, etc., these drinks are even necessary. They prevent dehydration, overheating and a drop in energy and, as a result, a drop in form.

In addition to water, these drinks contain sodium, which accelerates the process of water absorption. In addition, it allows you to maintain an optimal body temperature with increased effort.

Isotonic drinks on store shelves

There is nothing simpler than buying an isotonic drink in a shop. We often get the impression that drinking such a drink is healthier than consuming cola and other sweetened and carbonated products. Could it be?

Here is an example of the composition of a ready isotonic drink:

the composition of the shop isotonic beverage Water, dextrose, maltodextrin, sodium citrate, potassium citrate, flavours, stabilizers - gum arabic, glycerol and plant resin ester, vitamins - niacin, E, pantothenic acid, B6, biotin. Sweeteners: aspartame, acesulfame-K, colorant brilliant blue FCF. Contains sugar and sweeteners. Contains a source of phenylalanine.

Rich in artificial substances, sugar and sweeteners, synthetic dyes. A brief description of the dye used in this beverage shows how easy it is for manufacturers to treat our health. The neon colour of the product was obtained thanks to brilliant blue FCF - a substance banned in some countries, which may cause asthma, hay fever, hay fever and allergic reactions. This dye has also an ambiguous carcinogenic effect.

Provision for isotonic drink

A home-made isotonic drink is easy to prepare, healthy and at the same time we can experiment with different tastes. What ingredients do you need?

The basis for preparing the drink is still water (or coconut water), sea salt (it can also be Celtic or Himalayan salt), honey, lemon.

lemon isotonic drinkWe will use lime, oranges, strawberries and mint as complementary additives.

Lemon drink recipe:

  • 2 glasses of water,
  • 1/8 teaspoon of sea salt (Celtic, Himalayan),
  • 2 tablespoons of good honey,
  • half a glass of freshly squeezed lemon juice and lime (in favourite proportions).

An orange drink:

  • 2 glasses of water,
  • 1/8 teaspoon of sea salt (Celtic, Himalayan),
  • 2 tablespoons of good honey,
  • half a glass of freshly squeezed orange juice and a quarter a glass of freshly squeezed lemon juice.

Strawberry drink:

  • 2 glasses of water,
  • 1/8 teaspoon of sea salt (Celtic, Himalayan),
  • 2 tablespoons of good honey,
  • a glass of mixed strawberries.

strawberry isotonic drinkThese flavours are most often commercially available. The difference, however, is huge, because a self-prepared drink is healthy and nutritious.

As an addition to drinks we can also use other tasty fruits or herbs. A very refreshing proposition is a drink made with watermelon, grapefruit or kiwi juice.

Sweet fruit lovers can enrich the recipe with a portion of raspberries.

It is possible to add 2 - 3 mint leaves and ice cubes to the drink, thanks to which we will get a fresh taste and a pleasant feeling of cold.

Where to store isotonic drinks

Isotonic drinks often travel with us in bottles attached to the bike, are with us in the gym, run, dance, in a word must be placed in convenient packaging. In addition to the bottle, bottles are ideal for this purpose. The best solution are those, after Frugo drinks, equipped with comfortable and at the same time tight caps. They are not very large, so their transfer is not a problem.

It is important what you drink and how you drink

Isotoniki should be taken in small portions, slowly. Beverages should be at room temperature. We should not take liquids that are either too cool or too hot. Remember that hot drinks remain in the stomach for longer.


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