How to Make Your Own Isotonic Drink



When you engage in a vigorous workout, it is not only important that you replace the water that you’ve sweat out, but you also need to replenish some of the vitamins, minerals, and electrolytes that you’ve lost as well. Additionally, taking in some carbohydrates can give you just the energy boost you need to finish your exercise session. 

While you can certainly buy an isotonic sports drink at most any convenience store, sometimes it is best to make your own. It can save you quite a bit of money, plus it allows you to know exactly what you are consuming, giving you more control over what you put in your body. 

How do you make one? Here are a couple recipes to get you started:

  • Option #1: Simply mix 500 ml of any flavor of unsweetened all-natural fruit juice (such as apple, orange, or pineapple) with 500 ml water. You can also mix and match two different flavors (using 250 ml each), creating a whole load of fruit-filled isotonic options.


  • Option #2: You can also make a fruity flavored isotonic sports drink using 200 ml fruit squash with 500 ml water. Add a dash of salt to give you more sodium since you’ll likely lose a lot in the sweat that your body produces.


  • Option #3: A third option is to, again, use 200 ml fruit squash and mix it with a litre of water (warm water is preferred to help all of the ingredients mix better), 60 grams of sugar, and a dash of salt.

You can blend any of these options, put it in the fridge to cool and just take it with you when you go to work out. That way you’ll have exactly what you need exactly when your body needs it.

Have you ever made your own isotonic drink? We’d love to hear your recipe!

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