Is a terrible heat. All drinking water instantly leaves later. In order not to earn dehydration is very important to maintain a balance of electrolytes. With this
task admirably managed the isotonic.

At this point I will present for you two recipes homemade isotonic drinks.

So that was something to build I took the base plate of different compositions isotonic book "Nutrition for endurance".

As a source of salts I chose Regidron sold in any drugstore.

Method lungs mathematical calculations turned out that per liter of water necessary to dissolve 1.5 Gy. rehydron (1/3 teaspoon).

If regidron is missing, it is possible to change the salt. Also in the area of one and a half grams.

Now we need to add carbohydrates. Here you can go 2 ways. If we prepare isotonic house, one of the best sources of carbohydrates would be the honey.

If we prepare isotonic powder, the choice between fructose, glucose and sucrose (i.e. ordinary sugar). To glucose I have no access, use fructose.

The amount of carbohydrate is determined dependent on physical loads. In the case of ordinary activity need something around 10 grams (about 2 teaspoons). If it is about the rich load type sports: running, great, etc. then the number of carbohydrates can reach up to 8% by weight of the total solution, i.e. up to 80 gr.

This isotonic ready. But in my eyes it certainly need okucnici.

If we prepare isotonic home, then go natural juices. For example in the photo I’m using cranberry.

The aqueous composition of isotonic:

” 1/3 tsp rehydron (1.5 g)
” 2 tsp honey
” 1 liter of water
” cranberry juice to taste

If we prepare isotonic powder, then a good ofkussieren is vitamin C. And juicy, and useful.

The composition of the powder in 1 l of water:

” 1/3 tsp rehydron (1.5 g)
” 2 tsp fructose (11 g)
” to 2.5 g of ascorbic acid powder

On his impressions isotonic really reduces the consumption of water also reduces sweating. I recommend to try.

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