Estimated reading time: 3 minutes
Introduction
When engaging in intense physical activity like running, it’s essential to stay properly hydrated to maintain your performance and support optimal recovery. Isotonic drinks play a crucial role in this process, as they help maintain electrolyte balance and provide energy during exercise. In this article, we will explain what an “isotonic” drink is, when it should be used, and the difference between an isotonic drink and a hypertonic drink. Finally, we’ll share a few recipes to make homemade isotonic drinks.
What is an isotonic drink?
An isotonic drink is a solution with an electrolyte and carbohydrate concentration equivalent to that of blood. This allows the drink to be quickly absorbed by the body, helping maintain hydration and providing an immediate energy source during exercise. The osmolality (a measure of particle concentration in a solution) of isotonic drinks generally ranges between 280 and 330 mOsm/kg.
When to use isotonic drinks
Isotonic drinks are particularly useful during prolonged and intense exercises, such as long-distance runs, marathons, trail running, or intensive training. During these activities, the body loses a lot of fluids and electrolytes through sweat, which can lead to dehydration and decreased performance. Isotonic drinks help replace lost fluids quickly, improving endurance, focus, and overall performance.
Isotonic vs. hypertonic drinks
Unlike isotonic drinks, hypertonic drinks have a higher concentration of electrolytes and carbohydrates than blood. They have a higher osmolality, generally above 330 mOsm/kg. Hypertonic drinks take longer to be absorbed by the body, as they must first be diluted to reach a concentration compatible with the blood. They can be used after exercise to aid recovery, but they are not as well-suited for rehydration during exercise.
Homemade isotonic drink recipes
Here are a few simple recipes to prepare your own homemade isotonic drinks:
Recipe 1: Lemon and honey isotonic drink
Ingredients:
- 500 ml filtered water
- Juice of one fresh lemon
- 2 tablespoons of honey
- 1/4 teaspoon of salt
Instructions : Mix all the ingredients until the honey and salt are fully dissolved. Store the drink in the fridge and shake it before consuming during your workout.
Recipe 2: Coconut water isotonic drink
Ingredients:
- 400 ml natural coconut water
- 100 ml filtered water
- 2 tablespoons of unsweetened cranberry juice
- A pinch of salt
Instructions : Mix all the ingredients in a bottle or flask. Coconut water is naturally rich in electrolytes and carbohydrates, making it an excellent base for a homemade isotonic drink.
Recipe 3: Green tea and mint isotonic drink
Ingredients:
- 500 ml filtered water
- 1 green tea bag
- 1 tablespoon of honey
- A few fresh mint leaves
- 1/4 teaspoon of salt
Instructions : Brew the green tea bag in hot water, then let it cool. Add the honey, salt, and mint leaves. Mix well and store in the fridge.
Conclusion
Isotonic drinks are essential for maintaining proper hydration and optimal performance during running sessions and other intense physical activities. Preparing your own homemade isotonic drink is simple, economical, and allows you to control the ingredients you consume. Remember to drink regularly during exercise and train responsibly for successful and safe running sessions. Enjoy your runs with your homemade isotonic drink!
Note :
Before consuming a new drink during exercise, it’s always recommended to test it during shorter training sessions to ensure personal tolerance.