In 30 seconds
- With water, a quarter of a teaspoon of salt and orange juice or sugar, you have a perfectly good sports drink for a few cents.
- The key is sodium: a quarter of a teaspoon of salt per litre provides about 600 mg, within the recommended range.
- What the homemade recipe does not give you is the other minerals or the vitamins, and you have to measure carefully every time.
- It is not suitable for gastroenteritis: use an oral rehydration solution from the pharmacy.
There is no secret to a sports drink: water, salt and a little sugar. With what you have in the kitchen you can make one that works, as long as you stick to the amounts. Here are two recipes and an honest comparison with a powdered isotonic drink.
Sodium per litre of drink
How much sodium your drink should contain
What it needs to contain
The European Commission's experts recommend that a sports drink provides, per litre 1:
- Sodium: between 460 and 1,150 mg. It is what you lose most of when you sweat, about 900 mg per litre of sweat on average 3.
- Energy: between 80 and 350 kcal, almost all from carbohydrates. That is between 20 and 87 g of carbohydrates.
With a quarter of a teaspoon of salt per litre (about 1.5 g) you reach about 600 mg of sodium. And with 35-50 g of carbohydrates you end up at a concentration that is comfortable for your stomach.
Recipe 1: with orange juice
| Ingredient | Amount |
|---|---|
| Water | 500 ml |
| Orange juice, no added sugar | 500 ml |
| Salt | ¼ teaspoon (about 1.5 g) |
Provides approximately 50 g of carbohydrates, 600 mg of sodium and some potassium and vitamin C from the juice.
Mix it well until the salt dissolves. It is the easiest and, for most people, the one that tastes best.
Recipe 2: with sugar or honey
| Ingredient | Amount |
|---|---|
| Water | 1 litre |
| Sugar or honey | 3 level tablespoons of sugar (about 40 g) or 2 of honey |
| Salt | ¼ teaspoon (about 1.5 g) |
| Lemon | The juice of half a lemon, for flavour |
Provides approximately 35-40 g of carbohydrates and 600 mg of sodium.
Dissolve the sugar and salt in a little warm water and top up with cold water. Table sugar is half glucose and half fructose, a mix the gut absorbs well during long efforts 4.
When to use it
Water or an isotonic drink?
When to use it
Just like any isotonic drink: in sessions of more than an hour, especially in the heat or if you sweat a lot. In shorter sessions, water is enough 2. If you want to know how much to drink according to your weight, your sport and the weather, use our hydration calculator.
Homemade versus a complete isotonic drink
| Homemade isotonic | Nitrus Isotonic | |
|---|---|---|
| Sodium per litre | About 600 mg | 390-488 mg |
| Carbohydrates per litre | 35-50 g | 30-38 g |
| Potassium | Some, if it contains juice | 148 mg per serving |
| Calcium, phosphorus and magnesium | No | Yes |
| Vitamins | Some vitamin C, if it contains juice | All 13, at 100% of the NRV |
| BCAAs, glutamine and taurine | No | Yes |
| Cost | A few cents | Less than €1 per serving |
| Preparation | Measure and mix every time | One 25 g scoop and shake |
We will be straight with you: if you are only after sodium and carbohydrates and do not mind measuring, the homemade recipe works and is cheaper. A powdered isotonic drink gives you convenience, the exact dose every time, the other minerals and the vitamins. And if you are weighing up an isotonic drink against electrolyte tablets, we explain it in isotonic drink or electrolyte tablets.
Nitrus Isotonic contains five electrolytes, all 13 vitamins at 100% of the NRV, BCAAs, glutamine and taurine, with a Tropical Punch flavour. One 25 g scoop in 400-500 ml and it is ready.
A word of warning: it is not a rehydration solution for diarrhoea
If you have gastroenteritis, this drink is not suitable. An oral rehydration solution from the pharmacy has a specific ratio of glucose and salts designed for that situation. Ask your doctor or pharmacist, especially for children and older people.
Frequently asked questions
How do you make a homemade isotonic drink?
Mix 500 ml of water, 500 ml of orange juice and a quarter of a teaspoon of salt. Or a litre of water with 3 level tablespoons of sugar, a quarter of a teaspoon of salt and the juice of half a lemon. Both recipes provide about 600 mg of sodium per litre.
How much salt goes into a homemade isotonic drink?
A level quarter of a teaspoon per litre, about 1.5 g of salt. It provides about 600 mg of sodium, within the 460-1,150 mg per litre that EU experts recommend for sports drinks.
Can I make it without sugar?
Yes, with water and salt you will have a drink with sodium, useful in long sessions at an easy pace. But if the effort lasts more than an hour at a reasonable intensity, carbohydrates help maintain performance.
Can I use it as a homemade rehydration drink for diarrhoea?
No. For gastroenteritis, an oral rehydration solution from the pharmacy has a specific composition of glucose and salts. Ask your doctor or pharmacist, especially for children and older people.
Sources
- Scientific Committee on Food (SCF). Report on composition and specification of food intended to meet the expenditure of intense muscular effort, especially for sportsmen. European Commission, 2001. View publication
- Mosler S, Braun H, Carlsohn A, et al. Position of the working group sports nutrition of the German Nutrition Society (DGE): fluid replacement in sports. Dtsch Z Sportmed. 2020;71(7-9):178-184. View publication
- Barnes KA, Anderson ML, Stofan JR, et al. Normative data for sweating rate, sweat sodium concentration, and sweat sodium loss in athletes: an update and analysis by sport. J Sports Sci. 2019;37(20):2356-2366. View publication
- Jeukendrup AE. A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med. 2014;44(Suppl 1):S25-S33. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product. A varied and balanced diet and a healthy lifestyle are important.
