5 isotonic recipes for running your own hands at home

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What is hidden under the lid of the can is labeled “isotonic”? Powder for making a popular sports drink. Most of the known isotonic includes an aqueous electrolyte solution (calcium, magnesium, sodium, potassium) and carbohydrates. Such a mixture helps not only to compensate for the loss of water by the body during workouts or competitions but also to compensate for the consumption of mineral substances that we lose in the process of sweating.

Is it possible to prepare isotonic for running with your own hands? Accurately picking up the formula of “factory” isotonic will not work, but you can make your own natural, fresh, and healthy sports drink.

Citrus Electrolyte Drink


125 ml of freshly squeezed lemon juice

750 ml of water

1⁄4 teaspoons sea salt

2 tablespoons of honey

All the ingredients are mixed in a blender to dissolve the honey, when used, you can add a few ice cubes.

Cranberry Sports Drink


500 ml of 100% cranberry juice (without sugar)

750 ml of water

1⁄2 teaspoon salt

2 tablespoons maple syrup

1-star anise (optional)

Mix all ingredients, let it brew for 1 hour, and refrigerate.

Isotonic for running with chia


250 ml of any juice to your taste

250 ml of water

3 tablespoons of chia seeds

Heat water, add chia seeds, stir until the seeds swell. Pour isotonic in a jar, cover with a lid, and put in the refrigerator overnight. Add 250 ml of juice to 250 ml of the mixture and mix well.

Isotonic with rehydron


1/3 teaspoon of rehydron (1.5 g)

2 teaspoons of fructose (11 g)

2.5 g of ascorbic acid powder

1 l of water

Stir in a shaker or sports bottle.

Isotonic with coconut milk


400 ml coconut milk

1⁄2 tablespoons coconut oil

1.5 tablespoons fresh lime juice

1 tablespoon freshly squeezed lemon juice

2 ripe dates (seedless)

1⁄2 teaspoon salt

All ingredients mix in a blender, serve chilled.


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