Why drink isotonic? 

During intense physical activity, you sweat and then you lose water and electrolytes. When you move, you also burn glucose and glycogen – the spare sugar from the muscles. The isotonic drink is used to supplement the deficiencies 

of water, 




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Isotonic drink – what is it? 

An isotonic drink has the same osmolality as body fluids. It contains as many molecules in 100 ml and is absorbed as quickly or faster than water. Thanks to its isotonic properties, it quickly irrigates and adds strength after intense training. 

Who are the isotonics for? 

For isotonic drinks it is worth reaching only when your training lasts longer than 1.5 hours. If you drink isotonics always (even during a short activity) you may find that you have burned fewer calories than you drank. Remember that isotonic beverages are in most cases sweetened to supplement carbohydrates (muscle glycogen). 

If you are losing weight, but still want to hydrate well after training, put on isotoniki without sugar. 

Domestic isotonics – recipes 

Homemade isotonik with sugar 


40 g sugar (about 4 tablespoons) 

1 liter of water 

1/4 teaspoon of salt 

2 teaspoons of lemon juice / orange 

How to make homemade isotonic with sugar? 

Dissolve sugar and salt in warm water. 

Add squeezed lemon or orange juice. 

You can add a few rosemary letters to the drink. 

Home isotonic fruit 


0.5 l of the favorite fruit juice 

0.5 l of water 

1/4 teaspoon of salt 

How to make home-made fruit isotonics? 

Cooled fruit juice mixed with water. 

Mix the salt in the mixture. 

Tea isotonics without sugar 


1 l of brewed, cooled, weak tea 

1/4 teaspoon of salt 

slices of lemon / lime 

How to make a tea isotonik without sugar? 

Make your favorite tea and chill in the fridge 

Dissolve salt in tea. 

Add slices of lemon or lime. 


You can read also: Proper isotonic drink!