Isotonic Beverages – The Method to Prepare Them Yourself at Home

Isotonic drinks are distinctively formulated beverages that fall into the category of functional drinks. This implies that they are designed for specific groups of people and must fulfill certain functions. Isotonics are composed in such a way as to prevent large losses of nutrients in the body. Their main job is to supplement the body with water and provide vitamins and electrolytes. Isotonic beverages are particularly popular among young individuals. They are especially used by athletes during and after training. Consumption of isotonics during physical activity can improve the energy efficiency of a workout and provide rehydration. Furthermore, the use of isotonics after a workout reduces the risk of dehydration and accelerates recovery (K. Szwedziak et al. 2015). The composition of isotonics is not arbitrary. The osmolality (the concentration of substances in a solution) of isotonic drinks should be as close as possible to the osmolality of human body fluids, which allows for effective hydration, as nutrients are absorbed more quickly by the body (M. Świtalski, A. Rybowska 2021). The European Union states that the osmolality of isotonic drinks should be about 300 mOsm/kg, which is approximately 10% (Scientific Committee on Food 2001). The main component of isotonics is sodium. During intense exertion or in hot weather, people sweat and primarily excrete this element with sweat. Another important component of isotonics is magnesium - it is responsible, among other things, for the proper functioning of the nervous system and muscles. Its supplementation is especially important, especially after a large physical effort. Isotonic drinks are also a source of energy in the form of carbohydrates.

There is a widespread belief that isotonic beverages are solely intended for athletes, but this view is not entirely accurate. While individuals who engage in physical activity are particularly susceptible to losing fluids and nutrients, non-athletes can also benefit from consuming isotonics. These products are especially useful during heatwaves, when a considerable amount of compounds are lost through perspiration. Isotonic drinks allow for the replenishment of these lost components, making them an excellent choice for summer outings. Furthermore, consuming isotonics can prevent dehydration, which is extremely dangerous for the human body. Symptoms of dehydration include but are not limited to: impaired concentration, dizziness, general weakness, thirst, cramps, and coma (I. Idasiak-Piechocka 2012). However, it is important to note that excessive consumption of isotonics can lead to exceeding norms for macro- or micronutrients, such as carbohydrates. Furthermore, they should not be consumed by individuals with kidney disorders, as an excess of sodium can exacerbate the disease's progression (S. Vegter et al. 2012).

The preparation of an isotonic drink at home does not require a large quantity of components - only a few fundamental ingredients are necessary. This will aid in saving financial resources and contribute to environmental preservation. Household isotonic mixtures should mainly consist of water, sugar (e.g. in the form of honey or clone syrup) and salt. To improve the taste, one can add lemon and orange juice (which are also sources of carbohydrates) or herbs. However, it is crucial to pay attention to the proportions of the ingredients - for every 1 liter of water, at least 40 g of sugar and 1 g of salt should be added.

The preparation time is 10 minutes. Ingredients (per 1 litre): – non-carbonated water – 1 litre, – lemon juice – 10 tablespoons (60 ml), – honey – 4 teaspoons (48 g), – salt – ¼ teaspoon (1,5 g), – mint – 5 leaves (5 g), – ginger – 2 slices (20 g). Preparation: 1. Mix water with lemon juice, honey, and salt. 2. Peel ginger and add to the mixture along with mint leaves.

Preparation time: 20 minutes Ingredients (per 1 litre): unused water 750 ml, watermelon 300 g, lemon juice 60 ml, agave syrup 48 g, salt 1.5 g, mint 5 g. Instructions: 1. Remove the seeds from the watermelon, cut it into smaller pieces, blend it, and then strain it. 2. Mix the watermelon juice with water, lemon juice, salt, and agave syrup. 3. Finally, add mint leaves and stir well.

Preparation time: 10 minutes Ingredients (for 1 liter): still water - 1 liter, orange - 1 piece (300 g), lemon juice - 10 tablespoons (60 ml), honey - 3 tablespoons (36 g), salt - 1/4 tablespoon (1.5 g), mint leaves - 5 pieces (5 g). Preparation: 1. Divide the orange in half and extract the juice. 2. Combine water, orange juice, salt, and honey. 3. Finally, add lemon juice and mint leaves.

Preparation time: 30 minutes Ingredients (for 1 litre): green tea - 1 litre, lemon juice - 10 tablespoons (60 ml), maple syrup - 4 tablespoons (40 g), salt - 1/4 teaspoon (1.5 g), mint - 5 leaves (5 g). Preparation method: 1. Infuse the green tea with boiling water and set aside to cool. 2. After cooling, add maple syrup and salt, stir well. 3. Finally, add lemon juice and add mint leaves.