Remember that this homemade sports drink will help replenish minerals and other elements that your body loses when you do physical work.

What are sports drinks?

Sports drinks are a combination of water, minerals and glucose that are taken during exercise in order to replace all these elements we lose through sweat and effort.

The word isotonic (iso = equal) refers to this drink is to maintain a similar ratio between the components that are in our body.

Why are important sports drinks?

If we practice sport, it is vital to maintain good hydration, because through sweat we lose between 500 ml and several liters of water, which would lead to dehydration.

Keep in mind that along with water also lose a number of electrolytes that are necessary for the proper functioning and performance of the muscles (including the heart muscle).

Sports drinks also provide us with glucose, or what is the same: fast fuel that needs to be digested and can be exploited almost instantly.

When taking isotonic drinks?

Well, that will depend on several factors:

In principle, with slight or moderate physical activity not exceeding one hour, such as a yoga class or ballroom dancing or a walk, would not be necessary … unless the activity is undertaken in a hot environment and is profuse sweating.

Conversely, if the physical activity we practice is intense and / or lasts more than an hour (e.g. spinning, body pump or a football match) we will need to replace a lot of water and mineral salts as the high intensity exercise our body temperature rises and generate more sweat than usual.

How to prepare an isotonic drink at home?

Any recipe for a sports drink will be 5 basic elements: mineral water, salt, baking soda, sugar and fruit juice, which I always recommend it natural for us to benefit from their property, not just the taste.

With these ingredients we will replenish fluids, glucose, sodium, chlorine, iodine and potassium, and other minerals in smaller scale.

The basic recipe is:

  • One liter of water.
  • 2 lemons or oranges.
  • Sugar 3 tablespoons.
  • Sal: ½ tsp.
  • Baking Soda: ½ tsp.

Did you know …?

Ideally, get into the habit of going sipping and steadily as if we expect to be thirsty, your body is telling us that dehydration has already begun.