Homemade isotonic drinks: Beat the heat with natural hydration

An isotonic drink for hot weather is an excellent idea to quench your thirst for an extended period. This homemade option works much better than sweetened beverages and even plain water. How can you make your isotonic drink?

We feel more sluggish on hot days, and our need for fluids also increases. A homemade isotonic drink for the heat is an excellent way to hydrate your body and replace lost electrolytes. It is easy to prepare and contains only natural ingredients, free from artificial preservatives and dyes.

Intense sweating during high temperatures leads to losing essential minerals such as sodium, potassium, and magnesium. Losing these elements can result in muscle cramps, heart rhythm disorders, and even general body weakness.

Preparing a homemade isotonic drink is extremely simple and quick. You can find the necessary ingredients in your kitchen. Here is the basic recipe for a homemade isotonic drink:

Ingredients:

• 1 litre of mineral water
• 2 tablespoons of honey
• Juice from 1 lemon
• A pinch of salt

Preparation:

1. Dissolve honey, lemon juice, and salt in a small amount of warm water (not hot).
2. Fill with cold water and pour everything into a bottle.
3. Let it chill, or add a few ice cubes.

A homemade isotonic drink is a way to hydrate and provide the body with the necessary energy. Honey is a source of easily absorbed sugars, lemon juice adds flavour and provides vitamin C, and salt replenishes sodium deficiencies in the body.

Another way to prepare an isotonic drink is to use 2–3 teaspoons of loose green tea. Brew it in 240 millilitres of water, and when it cools, add a pinch of sea salt and a teaspoon of honey.

Beyond essential recipes, there are various variations that can be tailored to your needs. Adding fresh orange juice, ginger, or mint can significantly enrich the drink's taste and provide additional health benefits.

Oranges contain vitamins and antioxidants that support the body's recovery after physical exertion. Ginger has anti-inflammatory properties and aids digestion, which is especially important on hot days when our digestive system may be more burdened. Meanwhile, mint refreshes and has a cooling effect, increasing the comfort of drinking the isotonic drink on hot days.