Homemade isotonic drink will successfully replace products with similar effects available in stores and full of artificial ingredients. Coconut, maple or artichoke water can be used to prepare a home-made isotonic drink, which contain the minerals needed by athletes, and at the same time are low in calories and free of aromas and dyes. Try out some tasty homemade isotonic recipes.
Natural, home-made isotonic drinksis the optimal choice for every person involved in sports. During training, we lose not only water, but also electrolytes. A deficiency of magnesium, calcium, potassium and sodium leads to fatigue and muscle cramps. By drinking water, we will quench our thirst, but we will not compensate for these dangerous shortages. That is why we are helped by recipes for home isotonic drinks with the concentration of minerals close to their level in the human body.
Here are 5 natural sports drinks to help you recover from exercise. Below we also offer some recipes for home isotonic drinks.
1. Natural isotonic drinks: coconut water
Undoubtedly, coconuts have become fashionable in recent years. The he alth, cosmetic and nutritional properties of coconut oil are highly praised, it is also recommended to consume coconut milk, and it is also becoming louder and louder, especially in the context of the natural isotonic, about coconut water.
Coconut water is a transparent liquid that fills the interior of unripe, still green coconuts. It is a low-calorie product that does not contain cholesterol or fat (unlike coconut milk, with which it is sometimes confused), preservatives or dyes. No sweeteners are added to it either - the only sugar found in it is the natural one, made from fruit.
In coconut water we can find minerals: calcium, magnesium, potassium, iron, zinc, manganese, as well as B vitamins. As an isotonic drink, coconut water has an osmolality similar to the concentration of body fluids - it is optimal to so it absorbs and hydrates the body. Its effectiveness is evidenced by the fact that during World War II it was administered in the form of a drip to wounded soldiers1 . A similar "treatment" was also carried out on one patient from the Solomon Islands - it also turned outeffective2 . Of course, coconut water is not used in this way on a daily basis, but these examples confirm its isotonic properties.
Coconut water is especially liked by runners and triathletes - thanks to the content of fructose and glucose, it provides athletes with a considerable dose of energy, while potassium increases training efficiency, supports fluid regulation and prevents muscle cramps after exercise. Thanks to the sodium content, coconut water prevents hyponatremia (i.e. the deficiency of this element in the body). Sodium also helps to slow down the fatigue process and protects against disorientation.
It is worth remembering that the content of electrolytes in coconut water may vary depending on the type of palm on which the coconut grew and the degree of its maturity (usually unripe fruits are selected, but the degree of immaturity may also vary).
The caloric content of coconut water is about 20-27 kcal / 100 ml. Its composition is as follows:
Coconut water - ingredients
| Component | quantity / 100 ml |
| Calcium | 72 mg |
| Iron | 0.87 mg |
| Magnesium | 75 mg |
| Phosphorus | 60 mg |
| Potassium | 750 mg |
| Sodium | 315 mg |
| Zinc | 0.30 mg |
| Vitamin C | 7.2 mg |
| Vitamin B1 (thiamin) | 0.090 mg |
| Vitamin B2 (riboflavin) | 0.171 mg |
| Vitamin B3 (Niacin) | 0.240 mg |
| Vitamin B6 | 0.096 mg |
Source: USDA Nutrient Database
Dehydration of the body - how to prevent?
2. Natural isotonic drinks: maple water
Maple water is not yet a thoroughly researched natural isotonic. While coconut water has been popular for a while, it looks like maple water is just waiting for its 5 minutes. It is, without a doubt, a natural product: sourced from clones in Quebec, Canada, and the northern US. It is not processed in any way. Special taps are installed in the tree with which the water flows into the buckets. Maple water is collected in early spring - even when the last snows are still visible, because then the tree extracts water from the ground and filters it in its roots, previously "storing" it through the winter. In the production process, it is not pasteurized or diluted, but it is sterilized and filtered.
Maple water has been used for yearsin Russia, Ukraine and Korea - in Korean, "maple" is "a tree good for bones".
Maple water contains about 50 nutrients (including manganese, B vitamins, magnesium, abscisic acid, potassium), 25 polyphenols that destroy free radicals, have anti-cancer properties and increase immunity. Like other natural isotonic drinks, maple water does not contain gluten, preservatives, artificial colors or sugars (natural sugar is supposed to be 50 percent less than coconut water). It is also supposed to contain organic amino acids and prebiotics.
What can an athlete need maple water for? It is said that it balances the body's electrolyte balance on a similar level to coconut water, it also contains potassium (in a smaller amount than its main competitor - coconut water) and manganese. It contains half as much sugar as coconut water, but has more iron, magnesium and calcium.
Michael Farrell, a Cornell University scientist who studies the he alth benefits of maple trees, advises3not to use maple water after very intense exercise, such as a marathon. However, it should work as a drink during everyday training.
Research on maple water is still ongoing, but nothing stands in the way of trying to see how this drug will work in our case.
Caloric content of maple water is 12 kcal in 100 ml.
Maple water - composition
| Component | quantity / 250 ml |
| Sodium | 45 mg |
| Potassium | 15 mg |
| Carbohydrates | 5 g |
| Natural sugar | 5 g |
| Fat | 0 mg |
Source: USDA Nutrient Database
See how to make homemade isotonic drink
Isotonic drinks have osmolality similar to human blood, so the body quickly absorbs the minerals they contain. This is a very important property of isotonic drinks, thanks to which these drinks quickly replenish electrolyte deficiencies after training.
Jacek Bilczyński advises on how to prepare a cheap, homemade isotonic drink from 4 ingredients.
This will be useful to youRecipes for homemade isotonic drinks
You can make homemade isotonic drinks yourself from cheap, readily available ingredients.
Homemade lemon-honey isotonic
Ingredients:
- 2 cups of warm water
- 1.5 tablespoons of honey
- pinch of s alt
- juice from half a lemon
Preparation method:
Dissolve honey in water and add a pinch of s alt. Then add lemon juice.
Homemade orange isotonic drink
Ingredients:
- 2 cups of water
- 2 cups of fresh orange juice
- 1/4 teaspoons sea s alt
Preparation method:
Mix all ingredients and pour into a bottle or water bottle.
3. Natural isotonic drinks: birch sap
Birch juice needs no introduction, because Poles, and all Slavs, have been using it for hundreds of years. Getting birch sap is the same as with maple water, you can even do it yourself. How? At the turn of March and April, it is enough to go to the forest (after a few days the temperature is around 10 degrees Celsius), gently drill a hole in the tree, insert a tube into it, place a bucket and collect the juice.
Our ancestors called birch sap "schnells" and "elderberries".
Birch sap is a source of potassium, zinc, copper, calcium, B vitamins, vitamin C, antioxidants and amino acids. At the University of Medicine and Pharmacy in Romania, a study4on mice showed that birch sap was 10 times more effective at removing uric acid from the body than distilled water. The juice also stimulates the excretion of harmful metabolic products from the body, improves the functioning of the kidneys and liver, and strengthens the joints. If we drink one glass of birch juice a day, we will cover our daily requirements for: magnesium, phosphorus, potassium, calcium, iron, copper, amino acids, B vitamins, vitamin C and mineral s alts.
100 ml of birch sap contains only 3.6 calories.
Birch juice - ingredients
| Component | quantity / 100 ml |
| Calcium | 60 mg |
| Iron | 0.1 mg |
| Magnesium | 11 mg |
| Manganese | 1.1 mg |
| Phosphorus | 6.4 mg |
| Potassium | 120 mg |
| Fat | 0 mg |
Source: USDA Nutrient Database
Athletes consume birch sap as an isotonic drink because it contains phosphorus, potassium and calcium electrolytes to hydrate the body. Like other natural isotonic drinks, it does not contain sugar, when used regularly and immediately before training, it adds energy and regulates the body's water balance. It also helps to get rid of s alt, phosphates, uric acid and ammonia from the body. When these substances are found in our body, it begins to build up fatty tissue as a kind of protection against them. When, on the other handthese substances will be removed from the body, it will be easier for us to lose weight.
Worth knowingNatural and store isotonic drinks - differences
In stores you can find a wide range of ready-made isotonic drinks. They are distinguished by bright color, appetizing smell and taste. These features are due to the presence of artificial food additives in the composition. The labels of sports drinks include ingredients such as:
- artificial flavors;
- stabilizers (e.g. E445 - esters of glycerol and plant resin);
- dyes (e.g. E104, i.e. quinoline yellow, which has a detrimental effect on activity and attention in children; E133, i.e. brilliant blue banned in some countries);
- preservatives (E202 - potassium sorbate, E211 - sodium benzoate).
These ingredients do not affect the hydrating properties of the drink in any way, they are only additives that are intended to attract the consumer's attention with a distinctive color and encourage with the taste and smell to make the next purchase (it must be added, however, that not all ingredients have to be in every this type of drink). Shop products are also usually more caloric than plant waters - most have about 25-30 kcal per 100 ml, and their natural equivalents on average 10-15 kcal per 100 ml.
Natural and home-made isotonic drinks sometimes contain a lower concentration of specific minerals, but unlike artificial drinks, they contain other substances that are beneficial to he alth (e.g. cactus water contains taurine, and birch sap contains zinc, copper or calcium). They are also devoid of artificial additives: preservatives, dyes, and flavors. Their effect can be enhanced by adding a pinch of s alt to a glass of drink.
If we do not train on a professional level, the minerals contained in natural plant waters will successfully cover our needs for electrolytes. Artificial isotonic drinks may be necessary only in the case of intensely training athletes.
4. Natural isotonic drinks: cactus water
Cactus water is produced from one species of cactus - the fig opuntia, which is grown in Southern Europe and Mexico. Like other natural isotonic drinks, cactus water contains quite a few minerals. In this case, the following should be mentioned: calcium, silicon, potassium, magnesium, iron, sodium and vitamins: A, B1, B2, B3 and C. Cactus water is also a source of fiber. The characteristic features of the fig prickly pear include the ability to absorb fat, it also has a high concentration of pectins. It lowers the level of cholesterol and glucose in the body, and in our digestive system turns into a gel that protects the gastric mucosa andblocks the absorption of fats.
Cactus water, unlike other natural isotonic drinks, contains betalains (their source is also red beetroot), which have anti-inflammatory properties and fight cell damage. It is not without significance for athletes that in cactus water they will also find taurine, supporting muscle regeneration after training. It contains electrolytes and minerals that support the digestive system. Cactus water also speeds up the metabolism of fats and carbohydrates.
100 ml of cactus drink contains only 14 calories.
Cactus water - content of selected nutrients
| Component | Quantity / 100 ml |
| Carbohydrates | 3.66 g |
| fiber | 0.3 g |
| Calcium | 23 mg |
| Sodium | 3 mg |
| Vitamin C | 3.4 mg |
Source of the table: USDA Nutrient Database
5. Natural isotonic drinks: artichoke water
Artichoke is native to the Mediterranean countries, but is now grown all over Europe and North America. The vegetable itself has only 47 calories per 100 g and is famous for its high fiber content and low fat concentration. The juice obtained from the artichoke is a hepatoprotector, i.e. it protects the liver cells and stimulates its work. Supports the metabolic process and the removal of toxins from the body. Artichoke juice, like the vegetable itself, contains cynarin, which has choleretic properties and supports the digestive process. Artichoke water also reduces blood sugar and cholesterol levels. It contains elements such as iron, potassium, magnesium and vitamin C.
The presence of cynarin and silybin, which strengthens the immune system, speaks in favor of artichoke water.
People who are slimming may be interested in the fact that the mentioned cynarin, as well as silybin, strengthen the immune system, while inulin prevents hunger pangs and gives a feeling of fullness. Chlorogenic acid contained in the drink reduces the absorption of sugars in the digestive tract, which makes the body use the reserves of fats and carbohydrates. In turn, niacin, or vitamin B3, accelerates metabolism. That is why the artichoke water will not only balance the body's water and electrolyte balance, but also support the weight loss process.
There are 17 calories in 100 ml of the drink.
Artichoke water - content of selected nutrients
| Component | Quantity / 100 ml |
| Sodium | 20mg |
| Potassium | 45 mg |
| Carbohydrates | 8 g |
Sources:
1. Information available at: http://news.he alth.ufl.edu/2011/17811/multimedia/he alth-in-a-heartbeat/can-coconut-water-mimic-human-plasma
2. Access to information about the study on the website: https://www.ncbi.nlm.nih.gov/pubmed/10674546
3. Access to the expert's statements on the website: http://www.mensjournal.com/he alth-fitness/nutrition/should-you-be-drinking-maple-water-20140519
4. Access to information about the research on the website: http://www.studiauniversitatis.ro/pdf/20-2010/20-3-2010/SU20-3-10Peev.pdf