Homemade Isotonic Drink for Hot Climates: My Proven RecipeI #isotonic #runningtips #runninglife #run

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Homemade Isotonic Drink for Hot Climates: My Proven Recipe

I live in the tropics, train for about 2 hours a day, and sweat heavily. I weigh 70 kg. In these conditions, the body loses a lot of electrolytes, especially sodium. To maintain fluid and electrolyte balance and avoid cramps, fatigue, and that “worn-out” feeling, I drink 1 liter of homemade isotonic drink every day.

Ingredients for 1 liter:
- Sea salt — 1 level teaspoon
- Potassium citrate — 1/3 teaspoon with a small mound
- Magnesium citrate powder — 1 serving (aim for about 300 mg of magnesium)
- Sugar or honey — 1 tablespoon
- Juice of 1 lime or 1/2 lemon — to taste
- Clean water — 1 liter

Important: Each country has different brands and products, so choose magnesium and potassium based on their composition (preferably without fillers or artificial additives).

1. Pour a bit of warm water (100–200 ml) into a container.
2. Add salt, potassium, and magnesium. Stir well until dissolved.
3. Add lime or lemon juice and sugar or honey. Stir again.
4. Top up with water to make 1 liter.
5. Store in the fridge and drink throughout the day — during training, after, and during hot hours.

This drink helps to:
- Replenish electrolytes
- Prevent cramps
- Reduce fatigue
- Maintain energy and mental clarity in the heat

#isotonic #runningtips #runninglife #trailrunninglife #trailrunners #ultrarunners
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