Homemade Isotonic Drink

The homemade isotonic drink we presented on polish TVP2’s ‘Pytanie Na Śniadanie’ on May 20, 2024, not only hydrates the body effectively but also provides valuable nutrients. It’s an ideal option for summer days when we need extra support, especially during longer workouts or after intense physical exertion. Our drink is based on natural ingredients: strawberries, coconut milk, water (preferably with a high mineral content), honey (you can also use fruit juice), and table salt. Flavourful additions such as fresh fruits like lemon, lime, orange, or grapefruit, which provide a refreshing taste, or aromatic herbs like mint, sage, or thyme are also welcome 😊

Author: Klaudia Buczek, MSc Eng., food technologist, dietitian

What is an isotonic drink?

An isotonic drink has the same osmotic pressure as bodily fluids, such as plasma. This allows for quick absorption, providing effective hydration and delivering essential nutrients to the bloodstream.

Why is it worth drinking an isotonic drink?

An isotonic drink effectively hydrates the body, helps replenish electrolytes lost through sweating, and is a source of easily absorbable carbohydrates that provide energy, thereby supporting recovery, especially for muscles. It is particularly recommended for physically active individuals and those who spend a lot of time outdoors on hot days.

Who are isotonic drinks for?

Isotonic drinks are particularly popular among athletes and physically active individuals. It’s important to remember that these drinks are especially effective in situations where the body loses a lot of fluids and electrolytes, providing quick and efficient hydration as well as necessary energy.

Preparation time:

5 minutes

Ingredients:

Fresh strawberries – 3 handfuls (210 g)
Coconut water – 500 ml
Water – 300 ml (preferably medium or highly mineralized)
Honey – 1 teaspoon
Lime – juice from ½ lime
Salt – ¼ teaspoon (preferably iodized salt)

Preparation:

Thoroughly wash the strawberries and remove the stems.
Place the strawberries in a blender and blend until smooth.
Add the mineral water, coconut water, honey, lime juice, and salt. Blend again to combine all the ingredients.
Pour the drink into a pitcher and refrigerate for about an hour. The drink tastes best when chilled.
Before serving, stir well and pour into glasses. You can garnish with a slice of strawberry on the rim of the glass.

Nutritional values:

For the entire recipe (800 ml): Calories: 199 kcal / Protein: 2.7 g / Fat: 0.9 g / Carbohydrates: 43.4 g
Per serving (250 ml): Calories: 62 kcal / Protein: 0.8 g / Fat: 0.2 g / Carbohydrates: 13.5 g
Per 100 g: Calories: 24.8 kcal / Protein: 0.3 g / Fat: 0.33 g / Carbohydrates: 5.4 g

Health benefits of the ingredients:

Strawberries: Rich in vitamin C, which supports the immune system and acts as an antioxidant.
Coconut water: Contains electrolytes like potassium and a small amount of healthy fats that provide energy.
Honey: A natural sweetener that provides energy and has antibacterial and anti-inflammatory properties.
Lime juice: High in vitamin C and contains numerous antioxidants that help neutralize free radicals in the body.
Salt: Rich in electrolytes such as sodium and chloride ions, which support electrolyte balance in the body, as well as minerals like iodine.

Tips:

If you want to reduce the calorie content, you can replace part of the coconut water with additional water.
The drink can be stored in the refrigerator for up to 2 days, but it tastes best when freshly prepared.
To vary the flavour, you can experiment with different fruits, such as adding raspberries or blueberries.

We hope that our homemade isotonic drink recipe will appeal to You and become a valuable addition to your workouts. Remember, health and well-being start with proper hydration!

Enjoy and stay healthy! 😊