Easy and Practical Ways to Make Your Own Isotonic Liquid

When the body feels tired, isotonic drinks are often an option to restore stamina. You can also make your own isotonic liquid at home. Its manufacture is fairly easy and certainly more healthy, because it is free of preservatives and artificial sweeteners that are not good for the body.

Isotonic drinks or also called sports drinks are drinks that are specially formulated to meet the body's fluid needs after activities. Isotonic drinks usually contain carbohydrates or sugar that can restore energy.

In addition to carbohydrates, isotonic drinks also contain electrolytes. Electrolytes are minerals that function to regulate the function and performance of various body organs. Electrolytes also play an important role in regulating pH balance, controlling muscle contraction and nerve function, and maintaining the amount of body fluids.

The amount of electrolytes in the body can decrease when you have diarrhea, excessive vomiting, dehydration, sweating a lot, or following an extreme diet.

How to Make Your Own Isotonic Liquid

Most isotonic drinks sold in the market contain preservatives and high sugar content. The reason, because sugar can replenish lost energy quickly. This drink is not recommended for people who suffer from diabetes or are on a diet.

To be healthier, you can make your own isotonic liquid at home by reducing or not adding sugar. Although it does not contain sugar, this drink is still healthy because it can meet the body's fluid and electrolyte needs.

Homemade isotonic fluids can also be healthier because they contain vitamins and minerals from various fruits. Well, if you are interested in making your own isotonic liquid, some of the following isotonic drink recipes you might be able to try at home:

Lemon isotonic drink

Lemon can be a refreshing isotonic drink. In 2 tablespoons of lemon, there is the same amount of potassium as contained in 250 ml of sports drinks on the market.


  • 1 cup water
  • 2 tablespoons lemon juice
  • A little or a pinch of salt
  • Stevia

Mix all the ingredients, then mix well. Lemon isotonic drink is ready to be enjoyed.

Pomegranate isotonic drink

Pomegranate isotonic drinks contain very few carbohydrates and about 0.5 grams of sodium per liter. This isotonic drink is good for you to consume after exercising.


  • tablespoon salt
  • cup pomegranate juice
  • cup lemon juice
  • 1 cups young coconut water
  • 2 cups of water

Stir or shake all the ingredients in a bottle and is more delicious when served cold.

Coconut water is low in sugar and contains a variety of electrolyte minerals, such as sodium, potassium, magnesium, and calcium. In addition, pomegranate is also rich in potassium, vitamin C, vitamin K, antioxidants, and folate.

Banana isotonic drink

Banana isotonic drinks can be consumed by children who are in need of more fluid and electrolyte intake, for example when they have diarrhea or are sick. Bananas are known as a good source of potassium. If you don't like bananas, you can replace them with avocados which also contain lots of potassium.


  • 1 tablespoon honey
  • teaspoon salt
  • 1 cup orange juice or coconut water
  • 1 banana that has been mashed
  • 500 ml water

Stir all ingredients until well blended. Because it contains honey, this isotonic drink is not suitable for children under 1 year of age.

When you want to make your own isotonic liquid, don't forget to wash all the fruit that will be used and make sure to use clean water. This is important to prevent food poisoning.

Not only good for healthy people, isotonic drinks are also good for people who are sick or weak due to dehydration, for example due to diarrhea, and people who often do physical activity or strenuous sports, such as athletes or bodybuilders.

If you're used to drinking isotonic fluids after your workout, you can try making your own isotonic fluids. Natural ingredients are certainly healthier and safer for the body. If necessary, consult a nutritionist to find out how much isotonic drink you need to consume, according to your type of activity.