When we sweat, we lose not only water but also electrolytes: sodium, potassium, magnesium, and calcium. A deficiency in these electrolytes reduces performance and causes cramps.
When should you drink isotonic drinks?
- Workouts lasting longer than 60 minutes
- Workouts in hot or humid conditions
- Running, cycling, or swimming workouts
For short strength training sessions (up to 45 minutes), plain water is sufficient.
Composition of a high-quality isotonic drink
- Sodium — 300–600 mg/L (most important)
- Potassium — 80–200 mg/L
- Magnesium — 10–25 mg/L
Homemade isotonic drink
500 mL water + 1/4 tsp salt + 1 tbsp honey + lemon juice. Inexpensive and effective.
