Homemade Isotonic Energy Drink

Why This Recipe Works for Athletes

Commercial sports drinks are expensive and often packed with artificial ingredients. This homemade isotonic drink delivers the same hydration benefits at a fraction of the cost. It matches the concentration of your body fluids, meaning it is absorbed quickly during exercise. Use it on the bike, during long runs, or sip it throughout a training session to maintain hydration and energy levels.

Ingredients

• 500ml water
• 200ml fruit squash (any flavour — orange or lemon work well)
• A pinch of table salt (roughly 1/4 teaspoon)

Instructions

1. Pour 500ml of water into a bottle or jug
2. Add 200ml of fruit squash
3. Add the pinch of salt and stir or shake until dissolved
4. Chill in the fridge or add ice cubes if you prefer it cold
5. Transfer to your bike bottle or running flask before your session

Nutrition Notes

This drink provides approximately 30-40g of carbohydrate per 700ml, which is ideal for sessions lasting 60-90 minutes. The salt replaces sodium lost through sweat and helps your body absorb the fluid more efficiently. For longer sessions, increase the squash concentration slightly or add a tablespoon of honey for extra carbohydrate. You can also swap the squash for 200ml of pure fruit juice diluted with 500ml of water for a more natural option.

Prep time: 2 minutes | Servings: 1 bottle (700ml)