How to prepare an effective isotonic drink at home?

In the quest to improve workouts and speed up recovery, many athletes turn their attention to isotonic drinks.

These special beverages help maintain energy and fluid balance, but buying them alongside regular sports nutrition can be somewhat burdensome. But what if you could make an effective isotonic drink at home using simple ingredients? 

Why is an isotonic drink important for strength training?

Before you throw anything into water, it’s important to understand why isotonic drinks are needed—especially if you’re engaged in strength sports.

• Energy for muscles. During intense workouts, your muscles use up glycogen—this is the stored form of carbohydrates in the body. Isotonic drinks contain fast-digesting carbs that quickly replenish glycogen stores and give you energy for each set and each rep.
• Hydration. Sweat is not just water. Along with it, we lose both water and vital electrolytes. Even slight dehydration instantly reduces performance, causes fatigue, and can lead to headaches. An isotonic drink helps maintain the fluid-electrolyte balance, preventing dehydration.
• Electrolytes for function. Sodium, potassium, magnesium, calcium—they're like batteries for your body. They’re responsible for muscle contractions, nerve signal transmission, and maintaining normal blood pressure. A deficiency can lead to cramps, dizziness, and general weakness. An isotonic drink replenishes these losses.

Water with honey: good, but not enough

There's a popular belief that it’s enough to just add honey to water. But is it really that simple, or are there nuances? 

The idea of adding honey to water for energy is quite popular and has its merits.

Pros:

• Fast carbs. Honey is a natural source of glucose and fructose, which are quickly absorbed and provide energy.
• Hydration. Water, of course, helps rehydrate.

Cons: However, plain honey water, while better than nothing, is not a complete isotonic drink. The main drawback is the lack of sufficient electrolytes. Honey contains very little of them, and they are critical for maintaining electrolyte balance and preventing cramps. Additionally, for a drink to be quickly absorbed, its osmolarity (the concentration of dissolved substances) should be close to that of blood plasma. Too much honey can make the drink hypertonic, which slows water absorption and may cause GI discomfort.

How to make the perfect homemade isotonic drink: a simple and effective recipe

To ensure your drink not only quenches thirst and provides energy but also fully replenishes electrolytes, you’ll just need a few simple ingredients.

You will need:

• 💧 Water (500 ml – 1 liter) – depending on the duration and intensity of your workout.
• 🍯 Honey (1–2 tbsp) – provides the necessary carbs for energy.
• 🧂 Salt (¼ – ½ tsp) – regular table or sea salt is your main source of sodium, a critical electrolyte lost in sweat.
• 🍋 Citrus juice (2–4 tbsp): for example, lemon or orange juice. Adds potassium, vitamin C, and improves taste.

Preparation:

1. Pour the water into a bottle or shaker.
2. Add honey. If the water is cold, honey may not dissolve well, so you can first dissolve it in a small amount of warm water and then add the rest.
3. Add the salt. Stir thoroughly until the salt is completely dissolved. This is a very important step!
4. Pour in the citrus juice.
5. Close the container and shake well.
6. Chill the drink before consuming.

How and when to take an isotonic drink?

• Before your workout: Start drinking the isotonic beverage 30–60 minutes before your strength session. This will help replenish glycogen stores and prepare your body for exertion.
• During your workout: If your training lasts longer than 60–90 minutes or involves heavy sweating, continue sipping the drink in small amounts every 15–20 minutes. This helps maintain hydration and energy levels.
• Personal approach: The amount of honey and salt can vary depending on your workout’s intensity, duration, and your individual sweat rate. Start with minimal proportions and listen to your body.

Benefits of a homemade isotonic drink

• Cost-effective: A homemade drink is much cheaper than store-bought options.
• Natural: You know exactly what ingredients you’re using, avoiding artificial colors, flavors, and preservatives.
• Ingredient control: You can adjust the amount of carbs and electrolytes to suit your needs.
• Effectiveness: A properly prepared homemade isotonic drink is just as effective as commercial ones.

So yes, you can easily make an isotonic drink at home! But honey in water alone isn’t enough. Add a pinch of salt and a bit of citrus juice, and you’ll get a powerful beverage that truly helps maximize the efficiency of your strength workouts and speed up recovery.